Positive self-talk -
Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.
Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.
Positive self-talk involves having an inner dialogue that is primarily optimistic and positive. These thoughts and statements are the ones that build you up, increase your motivation, and make you feel good about yourself and your abilities.
How you talk to and about yourself can have a major impact on many areas of your life. Self-talk refers to the way your inner voice makes sense of the world around you and the way you. How you communicate with your inner self can affect everything from your self-esteem to your motivation to your relationships.
Positive self-talk can give you that extra boost that helps you feel happy, fulfilled, and good about yourself and your life. It can also help combat feelings of anxiety and depression, which is why it's important to switch negative self-talk to an inner dialogue that is more helpful and positive.
Identifying your thoughts and making a conscious effort to change them can be a great place to start. You can get a better idea of what we mean by positive self-talk by contrasting it with its polar opposite: negative self-talk.
Where positive self-talk is kind, encouraging, and supportive kind of how you would talk to a good friend or loved one , negative self-talk can be caustic, unhelpful, and even cruel. If your self-talk is generally negative , you may be perceiving events in your life as more stressful than they need to be and creating unnecessary anxiety and stress for yourself.
For example:. Patterns of negative or positive self-talk often start in childhood. However, any time can be a good time to change it. Positive self-talk can improve your resilience, mental well-being, and motivation. Some of the benefits of this type of uplifting self-talk include:.
Research suggests that using "you" or even your own first name in your positive self-talk can help maximize the benefits. So instead of thinking, "I can do it," try staying to yourself, "You can do it.
If you frequently engage in negative self-talk, there are things that you can do to start switching to more positive self-talk. If these techniques don't work for you, consider seeing a therapist. They can utilize cognitive behavioral therapy to help you develop strategies to challenge negative thoughts and cognitive distortions.
The first step toward change is to become more aware of the problem. Once you become more aware of your patterns, you can start making a conscious choice to shift your internal dialogue to be more positive, optimistic, or neutral.
Journaling can be a helpful tool for shifting your thoughts to be more positive. You might try:. Once you collected some thoughts, you can later go back to analyze the contents of your journal. Journaling can be an effective tool for examining your inner process and spotting harmful patterns. As you notice yourself saying something negative in your mind, you can stop your thought mid-stream by saying to yourself, "Stop.
Plus, having to say it aloud will make you more aware of how many times you are stopping negative thoughts. A good way to stop a bad habit is to replace it with something better.
You can try this strategy in your daily life. In your self-talk, turning more powerful negative words to more neutral ones can actually help neutralize your experience. It makes me so angry! As you find yourself mentally complaining about something, rethink your assumptions.
For example, having your plans canceled at the last minute can be seen as a negative, but what you do with your newly-freed schedule can be what you make of it. The next time you find yourself thinking something that limits the possibilities of a given situation, turn it into a question.
You can also help yourself develop more positive self-talk by bringing more positive energy into your life. Surround yourself with positivity so your mind remains more optimistic and positive.
If you tend to be down on yourself, switching to positive self-talk really can do wonders for boosting your mood and motivation. Take notice whenever you engage in negative self-talk, and then work to replace those thoughts with positive ones. It takes time and effort, but the results are well worth it.
If you struggle to use positive self-talk, consider talking to a mental health professional. They can use techniques like cognitive reframing or cognitive restructuring to help change how you speak to yourself. Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares an effective way to help you curb negative thinking.
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Park SH, Lim BS, Lim ST. The effects of self-talk on shooting athletes' motivation. J Sports Sci Med. Integrations Explore how BetterUp connects to your core business systems. Powered by AI We pair AI with the latest in human-centered coaching to drive powerful, lasting learning and behavior change.
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Positive self-talk is an effective stress reduction tool. What is positive self talk? Sign up to receive the latest insights, articles, and research from BetterUp. Subscribe Now. Thank you for your interest in BetterUp. Here are five ways to overcome negative thinking: 1. Monitor your thought patterns Use the four negative thinking categories to track your daily thoughts.
I choose to believe my day will be great. I choose to believe I learned something new. Change the script by focusing on self-love and self-acceptance instead of self-judgment. Keep an eye on your stress levels Thoughts and stress go hand-in-hand. Look on the bright side Most experiences have a negative and a positive side if we look closely.
When you start focusing on the negative side of things, flip your thinking to the positive side. Challenge your thoughts Challenging your thoughts is the best way to see if they are true and logical. Ready to unlock the potential in your organization?
How to have positive self talk daily: 7 positive self talk examples Here are seven ways to embed positive self talk into your daily life: 1. Start in the morning Set yourself up for success by practicing positive self talk in the morning.
For instance, start the day with some positive affirmations and mindfulness meditation. Weave it into your routine Make positive self talk part of your everyday routine. You can also write down an uplifting quote on a post-it note and stick it on your laptop for inspiration.
Read an inspirational book on your lunch break. In the evenings, write down three things you love about yourself in your journal. Work with your inner critic Your inner critic is the voice inside you that criticizes anything about you.
Refer to yourself in the third person The language you use when you speak to yourself changes the way you feel. Set daily reminders An easy way to remember to improve your self talk is by using automatic reminders. Check-in with yourself Check in with your feelings on a regular basis, especially on bad days.
To remind yourself to stay present, savor the beauty and life that you see around you. For instance: When you wake up, enjoy the smell of your first cup of coffee. Need help improving your self talk?
BetterUp offers personalized coaching to help you thrive. Elizabeth Perry Content Marketing Manager, ACC. Read Next.
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