Positive Self-Talk
Be careful what you tell yourself because you might believe it.
Many people are conscious of an inner voice that provides a running monologue on their lives throughout the day. This inner voice, or self-talk, combining conscious thoughts and unconscious beliefs and biases, provides a way for the brain to interpret and process daily experiences.
Our self-talk can be cheerful and supportive or negative and self-defeating. Self-talk can be beneficial when it’s positive, calming fears and bolstering confidence. Human nature, unfortunately, is sometimes prone to negative self-talk.
Our patterns of self-talk are all too often negative – we tend to focus more on the negative. Our brains are hardwired by experience to remember negative experiences over positive ones. We recall the bad times more often than the good times. We then replay these messages in our minds, fueling negative feelings.
Rumination is the dark side of self talk. It happens when you replay negative thoughts over and over again in your head. Your inner voice is excessively negative, sounding more like an inner critic. It is pessimistic and focusses on the bad. It erodes your confidence and stops you from reaching your potential. It can make you feel like you are going to fail before you start.
The good news is that negative self-talk can be minimized in favor of healthy positive self-talk.
Neurological science has demonstrated that the human brain is only capable of focusing on one thought at a time. So, if you have a negative thought all you have to do is replace it with a positive thought.
Positive self-talk takes practice if it’s not your natural instinct. If you’re generally more pessimistic, you can learn to shift your inner dialogue to be more encouraging and uplifting.
However, forming a new habit takes time and effort. Over time, your thoughts can shift. Positive self-talk can become your norm.
Here are ten simple positive affirmations to get you started:
I have the power to change my mind.
Attempting to do this took courage and I am proud of myself for trying.
Even though it wasn’t the outcome I hoped for, I learned a lot about myself.
I might still have a way to go, but I am proud of how far I have already come.
I am capable and strong, I can get through this.
Tomorrow is a chance to try again, with the lessons learned from today.
I will give it my all to make this work.
I can’t control what other people think, say or do. I can only control me.
This is an opportunity for me to try something new.
I can learn from this situation and grow as a person.
There are many ways to practice positive self-talk. One way is to focus on your blessings. When negative self-talk begins, try shifting your attention to the positive in your life, no matter how small it is. This is a simple yet powerful way to break the cycle of negativity.
Whether it’s setting aside a minute or two before bed to reflect on the day, identifying five things that we are thankful for, or keeping a gratitude journal, practicing gratitude is not only a coping skill but an overall mindset.
Mindfulness is a tool that not only combats negative thinking, but provides a sense of relief, giving you the ability to stop and refocus. Wherever your mind wanders, you have the power to bring it back to this moment and focus on the hope within the present. Breathing exercises, centering, grounding, and meditation are all ways to focus on the now and break free from the grip of negative thoughts.
“Those who don’t believe in magic will never find it.” — Roald Dahl