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Self-Talk

An inner voice that provides a running monologue internal chatter combining conscious thoughts and unconscious beliefs and biases, provides a way for the brain to interpret and process daily experiences.

This critical inner voice can raise awareness of internal and external obstacles to achievement. It can also take a toll on one’s confidence, fostering shame and limiting personal growth.

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Types Of Self Talk

Destructive self-talk causes you to question yourself so constantly that you can soon become paralyzed with doubt and uncertainty.

In constructive self-talk, you cheer yourself on, focus on the positive aspects of a situation, and allow yourself to feel good about what you’ve done. They insightful, thoughtfully constructed, self-reflective, and motivational in nature.

Dysfunctional self-talk is focused on the negative aspects of challenging situations rather than on their positive aspects, and had a pessimistic attitude toward change of any kind. Also termed as catastrophic self talk.

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Most Common Thought Distortions

  1. All-or-nothing or black-and-white thinking
  2. Overgeneralization—applying the results of one situation to all similar situations
  3. Mental filter—dwelling on one negative detail in an otherwise good experience
  4. Jumping to conclusions or catatrophizing—concluding the worst not necessarily substantiated by facts
  5. Emotional reasoning—using our emotional state as evidence of objective truth
  6. Magnification—exaggerating the significance of a negative event
  7. Personalization—assuming responsibility for a negative event not under your control
  8. Blame—blaming others as a way to feel more in control of a negative situation

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Rewriting your internal script

  1. Notice automatic thoughts. Notice the words and ideas being expressed.
  2. Identify distortions. See if you recognize any thought distortions or irrational beliefs like should, must, have to, ought, always, and never.
  3. Challenge your thoughts. This step is often the most difficult and may even require some courage to push through. Ask yourself: What is the evidence? Is there another way to view this situation? Is it in my best interest to hold this belief?
  4. Rewrite your thoughts. Replace the thought distortions and irrational beliefs with more accurate, constructive statements.

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8 Tips to Gain Control Over Negative Self-Talk

  1. Personify your inner critic. Give it a silly identity that’s outside of you so you can gain distance from it.
  2. Play with your thoughts like sing the self-critical thoughts or use humor and lightness by imagining a funny font.
  3. Remind yourself with a rubber band snap and silently say “STOP.” to come back to the present moment.
  4. End with an “and.” to focus on what other facts might also be true.
  5. Draft power statements.A power statement is a reminder that helps bring you back to your center.
  6. Keep a brag file of accomplishments on a daily or weekly basis.
  7. Create a playlist
  8. Give someone else a compliment

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CURATOR'S NOTE

Ideas to recognise and reframe your internal critic and negative self talk

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