Positive Self Talk

Mental Health Training

Positive Self Talk

Self-talk:

How often do you hear that little voice in your head tell you that you aren’t good enough? Negative self-talk can hinder your progress in life and hold you back from fulfilling your dreams. There are ways to turn your inner voice into a positive one. Follow the ten tips below and create a new positive and pleasing voice that will build your confidence and improve your life.

Pledges:

Positive affirmations can help program your mind to speak in a cheerful voice more often. They are positive statements written in the present tense. You should say them out loud first thing in the morning when you wake up and just before you go to sleep at night, as these are the times when your brain is most receptive. Regular repetition throughout the day will reinforce the positive pledge and help them to become second nature.

Awareness:

It’s essential to be aware of that voice in your head. Listen to what and how it is talking to you. If it is constantly negative, then you need to take action to turn it into a supportive and positive voice. Listen carefully, and when you catch a malicious thought, turn it into an optimistic statement instead.

Meditation:

Regular contemplation can help you develop greater power over your thoughts and emotions. You will learn how to listen carefully and to quieten your inner voice. This will help you create a sense of calm and peace, lessening stress and anxiety. As you gain greater control over your mind, you will be able to silence the negative voice when it starts to speak.

Be Appreciative:

Think of at least three things you are grateful for daily. It’s all too easy to lose yourself in the day’s negative aspects and give in to the negative voice in your head. Instead, focus on the positive and be grateful. Write them down in a journal to remember them and revisit them if needed.

Little acts of kindness, it suggested, are not only contagious but also restorative.

Change Your Mindset:

Catastrophic thinking can be all too easy and take over in times of stress or anxiety. Instead of thinking of all the adverse outcomes, stand back and look at the problem from a different point of view. Creating a positive image within your mind will set up neural pathways to help you reach your goals. The more you reinforce this mental image, the more routes will be created. If information is available online to help you with your vision, use it to your advantage.

Distance Yourself:

Create some distance between yourself and your emotions. A practical yet straightforward way to do this is to think in the third person. So instead of saying to yourself, “I’m angry with myself because…”, say, “You’re outraged.

Why?” A study by Ethan Kross, author of chatter, the voice in our heads, found that participants could regulate their emotions and reduce hurt by creating psychological distance.

Change the script

You are still getting caught up in negative thoughts. Listen to what you say, rephrase the thought more positively, challenge the negative assumptions, and look for solutions.

I don’t do that:

One simple change you can make is to use the phrase “I don’t” instead of, “I can’t”. By saying “I don’t” you are taking responsibility and ownership of your thoughts. If you are trying to lose weight, then instead of saying, “I can’t eat cake” say, “I don’t eat cake”. The power of this approach was found in a study by Vanessa Patrick at the University of Houston.

Address your emotional and cognitive needs

When individuals need support, they are usually trying to fulfil two elements. These may be emotional needs or tangible advice about moving on or gaining closure. Managing both conditions is vital to your ability to calm the mind and reduce the inner chatter.

Use Neuro-linguistic programming NLP, Coaching or Hypnotherapy:

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