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4 Way to Stop Negative Self-Talk

https://www.mindbodygreen.com/0-5866/4-Way-to-Stop-Negative-SelfTalk.html

mindbodygreen.com

4 Way to Stop Negative Self-Talk
We all know those moments in life when we are stressed, tired, and a little bit on edge with the world. When things just don't run as smoothly for us as we had imagined. When we are all but that picture perfect, flawless, elegant, and unobstructed creature frolicking through life in white linen pants and blow-dried hair.

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How You Should Talk To Yourself

How You Should Talk To Yourself

Search your heart on how you want to speak with yourself and hence, feel about yourself. Your answer has to be affirmative (formulate your sentences using “do” instead of “don’t, ” etc. ), written in the first person, and in the present tense.

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Take a Break From Social Media

Take a Break From Social Media

Studies show that social media increases self-criticism. Instead, spend some time paying attention to yourself and how you feel and see your life through your own eyes.

If you cannot be with yourself or speak to yourself respectfully, you shouldn’t expect others to. 

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Write Out The Insults You Say To Yourself

Write Out The Insults You Say To Yourself

Seeing it on a piece of paper will make it more obvious to you how self-deprecating your thoughts really are.

Your thoughts run so swiftly, you may not register it if you’re not paying attention. Writing it allows you to slow down and see the absurdity in your own negative self-talk.

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Treat Yourself Like A Friend

Treat Yourself Like A Friend

If you catch yourself on a self-deprecating rant, check in with yourself and ask, “Would I say this to _____? ” If the answer is “no, ” then you don’t deserve to be spoken to in that way either. Don’t let these insults pass without defending yourself against your own negative self-talk.

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Breathe

When you're overwhelmed,  feel like a failure or paralyzed by fear, it's important to pause and take a deep breath.

It will help slow your increasing heart rate by calming you dow...

Acknowledge The Negative Thoughts

You're not going to stop negative thoughts by ignoring them. 

You have to acknowledge them before you can confront them. It's not easy to admit you have doubts, that you are afraid or have reasons to be concerned, but you will never put them to rest in a meaningful way until you acknowledge them.

Consider The Cause

Take some time to consider where these negative thoughts come from and confront them. 

If you're afraid, assuage your fears. Chances are, they are only in your head. If you're experiencing self-doubt, tell yourself that everyone fails and the only way to prove to yourself that you can do this is to start working. Consider the roots of these thoughts so you can address them and work toward silencing them.

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Replace The Bad With Some Good

Take a negative thought and change it to something encouraging that's also accurate. Repeat until you find yourself needing to do it less and less often. 

Notice And Stop That Thought

Simply stopping negative thoughts in their tracks can be helpful. This is known as "thought-stopping" and can take the form of snapping a rubber band on your wrist, visualizing a stop sign, or simply changing to another thought when a negative train of thought enters your mind.

Say It Out Loud

Telling a trusted friend what you're thinking about can often lead to support or a good laugh when the negative self-talk is ridiculous. Even saying some negative self-talk phrases under your breath can remind you how unreasonable and unrealistic they sound, and remind you to give yourself a break.

Self-criticism

It compromises your goals and undermines your pursuits, whether they are academic, health related, personal, or professional.

Self-criticism predicts depression, avoidance behaviors, loss of ...

Self-compassion

It generates resilience, it empowers you to be flexible, and gives you the ability to identify problems, accept negative feedback from others, and change habits that no longer serve you.

Practice self-care at work

  • Use lunch as an act of self-care. Take a moment to notice this nourishment you’re giving yourself. 
  • Remember that, just like you, everybody feels like a fraud to a certain degree.
  • Helping people makes us feel good about ourselves and connected to others. So, instead of defaulting to “No, thanks” or “ I’m fine” when someone offers you something, try saying yes.