Stop Negging Yourself: 3 Simple Steps to Dealing with Negative Self Talk

What is Self-Talk?

Self-talk is the act of using words, phrases or concepts while thinking or talking to yourself. Self-talk can be helpful as in keeping us motivated towards our goals and cheering ourselves on.

What is Negative Self Talk?

Negative self-talk is the inner critic. It is any inner dialogue that could limit or present barriers to your ability to believe in not only yourself, but also your own abilities to reach your goals, and dreams. It is any thought that works to reduce and diminish your self-confidence and agency to make positive changes in your daily life.

What does Negative Self-Talk look like?

Negative Self-Talk can look many different ways. It can sound grounded more in plausible reality such as “I am not good at this, I haven’t studied enough, so I shouldn’t bother attempting this” or it can be cruel and hurtful such as “I never do anything right” or “I’m a failure!”It also may appear as being a realistic perspective of a situation such as “I passed all my other exams, but that was a fluke, this one I will fail for sure .”  It can also spiral quickly into a catastrophizing situation of “I will never amount to anything. 

Why does it matter?

It is completely normal to have self reflection and recognize where we can improve and be better. However, when it turns to Negative Self-talk the impact can be damaging. This type of self-talk tends to fuel the fire of anxiety and depression, increasing symptoms, keeping you stuck and lowering your self esteem and confidence.

Here are 3 simple steps to working through Negative Self Talk!

1.Recognize

Instead of thinking the thought is somehow part of you, recognize that your just having this thought. Thoughts come and go,

2. Find Evidence

Recognize the thought and ask "How do I know it's even true? What evidence do I have?

3. Reframe

What would be a more helpful alternative for this thought?