Negative self-talk is something I’ve been thinking a lot about lately. When you have anxiety, it’s so easy to get caught up in the cycle of negative self talk. Everyone has an inner critic, but getting stuck in the loop of negativity can only bring you down and cause stress and an overwhelming amount of anxiety.
Self-talk is the unspoken thoughts in your head, and a lot of the time self-talk is happening automatically without you knowing it, according to Mayo clinic. When self-talk becomes more negative than positive, that can really affect your health, says Mayo Clinic, increasing your likelihood for depression and stress. Negative self-talk can take on a lot of forms, but the themes are typically the same: the thoughts limit a person’s ability to make positive changes in their life, according to VeryWellMind.
Here’s some tried and true ways to quiet the inner dialogue of negative self-talk, according to the experts.
- Put your thoughts in perspective: Okay, so this one is sometimes easier said than done, especially with anxiety. But it’s important to remind yourself that you’re going to be okay. Even if you get fired, turned down for a date with your crush, or lose out on a promotion. The key is to remember that there’s ways out of every situation, even when you feel like you don’t see the light at the end of the tunnel.
- Focus on gratitude: Try to focus on the things that you’re grateful for each day, instead of thinking about the negative in the situation. I follow a blogger on Instagram (calliedauler.com) & she’s been talking a lot about turning a negative thought into a positive one, for example “Oh, it’s SO hot here today!” and instead saying “It’s a gorgeous day and I’m happy I’m alive to experience it.”. By doing this overtime, you can flip the script on your life and become happier.
- Keep a written log of negative self-talk: Another way to start to recognize negative self-talk is by keeping a written log of your negative thoughts. Use a small notebook or a notebook app on your phone to write down the situation or negative talk such as, “got up, late meeting with boss, fight with mom, lunch choices” and what your thoughts were, like, “I’m lazy, I’m a bad employee, I’m not a good daughter, I have no self-control.” Being more aware of how you’re talking to yourself will give you the power to stand up to your own negative voice.