The Science of Self Talk Summary 2023 - Deepstash

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The Science of Self Talk Summary

About The Science of Self Talk Book

Talking to ourselves - and learning to listen We all speak to ourselves on a daily basis. Whether it's out loud or an internal (or infernal) commentary, we all practice self-talk and, how we speak to ourselves can have a significant effect on our emotions and subsequent actions. Some people's self-talk is mostly about the future while, for others, it's an internal dialogue about the past. Some self-talk is positive and upbeat, while other self-talk is harsh, critical or defeatist. Self-talk can focus on other people but, more often than not, it is about ourselves - and is often negative. If you listen carefully, you'll notice that your inner conversation reflects thoughts and emotions. Self-talk isn't random. It exhibits patterns that repeat themselves. And everyone has their own characteristic self-talk that is uniquely theirs. In The Science Of Self-Talk mindfulness expert, Ian Tuhovsky, explains how we can re-write the script when it comes to our internal communication. Through a series of simple exercises for use in daily life, you can understand your own self-talk in order to change the conversation. Learn how you can listen to and understand your internal dialogue in order to change it. Many of us practice negative self-talk by default - how many times have you called yourself an idiot or chastised yourself for not being good enough? Negative self-talk is a harmful habit which can lead to anxiety, depression and helplessness and, yet, this is something that most of us do on a regular basis. For many people, this is learned behaviour whereby caution against boasting leads to self-criticism or self deprecation. For others, this is a natural reflection of the self and one that can slowly corrode self esteem. This unique book covers: ●Constructive self-talk and dysfunctional self-talk - and knowing the difference.●The impact of negative self-talk●Learned helplessness●Positive self-talk - challenge or threat?●The Pareto Principle which says that, for many events, roughly 80% of the effects come from 20% of the causes.●Creating the right circumstances for motivation●Getting to know yourself●Loving yourself - emotional intelligence●Turning down the volume on your self-talkIn the past, people who engaged in negative self-talk or self-criticism were often labelled 'perfectionists', insinuating that it's actually a positive thing but it's so much more damaging than that. Learning to identify our negative self-talk behaviour is the first step toward freeing us from its grip. With the right tools, we can change our internal dialogue, opening ourselves up to new opportunities, increased self-esteem and confidence. More than just a self-help manual, The Science of Self-Talk is a Positive Psychology Coaching Series which explains the roots of self-talk, or, intrapersonal communication. The book explains that these are the thoughts that we 'hear' with the auditory part of our brain and which add a kind of commentary to our daily life. Self talk is a little like turning on the director's commentary on a movie. You can simply watch the movie or you can add in commentary about what's happening in it - this is, in a nutshell, what most of us do in our daily lives. The Science Of Self Talk can help you to re-write the script of your movie and improve the way that you - and others - see yourself.

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The Science of Self Talk by Ian Tuhovsky

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False positivity

False positivity

Don't fool yourself into thinking you’ve already achieved a goal, even though you haven’t, then you won’t try to achieve it, even though you should.

Consider this example. You’re overweight, you know it, and you don’t want to be. The false positive mode of self-talk would say, I’m in perfectly good shape. I don’t need to change anything. But something tugs at your mind from inside. It’s the nagging, persistent knowledge that you’re fooling yourself.

The true positive mode of self-talk : I want to lose ten pounds, and I know what I need to do to achieve it.


There are so many negative thoughts in our head. Take a notebook and catagorise these,to get a clear vision of your negative self-talk.

Types Of Negative Self-talk

There are 6 types of "Negative self-talk".... Such as.

  • Catastrophizing
  • Personalisation
  • Blaming
  • Filtering
  • Over analysing
  • Black-and-White thinking.



It means to making bad situations seem much worse than they are.

Suppose, You do something wrong with your best friend, and now you start thinking that, "what if, he/she doesn't talk to me?, What if, he/she doesn't forgive me? Will he/she pay attention to me later?" And so on....



It means automatically referring everything to yourself, imagining it has something to do with you.

Suppose,your girlfriend/boyfriend is angry. Now you start thinking, "He/she is angry with me. I did something wrong. I may not have done him/her that day, so he/she is angry with me." It is not always right to blame yourself. Besides, he/she is angry for another reason. I know,the example is ridiculous but it's relatable. Do you get the point?


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