Rewriting your internal script

Notice automatic thoughts. Notice the words and ideas being expressed.
Identify distortions. See if you recognize any thought distortions or irrational beliefs like should, must, have to, ought, always, and never.
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?
Rewrite your thoughts. Replace the thought distortions and irrational beliefs with more accurate, constructive statements.

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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 ach...

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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 goo...

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Most Common Thought Distortions

All-or-nothing or black-and-white thinking
Overgeneralization—applying the results of one situation to all similar situations
Mental filter—dwelling on one negative detail in an otherwise good experience
Jumping to conclusions...

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8 Tips to Gain Control Over Negative Self-Talk

Personify your inner critic. Give it a silly identity that’s outside of you so you can gain distance from it.
Play with your thoughts like sing the self-critical thoughts or use humor an...

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