Self-Talk is an ongoing internal dialogue or conversation with oneself, that influences our conscious and subconscious mind what one’s feels, thoughts, beliefs, ideas, and questions.
Self-talk is something natural which we do every day in our daily life. We talk to ourselves silently or out loud and we often don’t realize it. It links with cognition, motivation, behavior, and affective mechanism. Generally, people are conscious of their inner voice that gives ways to continuously process their monologue throughout their day.
Why self-talk is important.
- Self-talk is important because it has a big impact on how we feel do and articulate to our emotions, thought, actions and the way we view ourselves when we have a conversation in our head.
- Studies have found out that positive self-talk can help immensely in learning, stress management, managing anxiety, better work performance, self-awareness, boost confidence, build better relationship, reduce symptoms of depression and personality disorder.
- Positive self-talk reframes the whole perspective on how we view the situation and the way of approaching them (Going from- “It’s too difficult for me”, to “I will do it”), and connecting everything in life with grace and positivity.
How does it work?
Self-talk is the way you communicate to yourself through inner voice or out loud. Mostly people are not aware self-talk, but you certainly talk to yourself. While you go about your day, an internal monologue is produced by your inner voice, which blends conscious thoughts with your prejudices and beliefs.
Types of self-talk
Three types of self-talk
1. Positive
2. Negative
3. Instructional
Positive self-talk.
Positive self-talk is an internal dialogue or a spoken-out word that communicate yourself, making a person feel good about oneself.
Negative self-talk.
Negative self-talk is an internal dialogue that you talk to yourself, or talk out loud that limits your own abilities, beliefs, thoughts, and your potentials. Negative self-talk is a self-defeating thought that diminish your abilities from positive changes.
Instructional
Instructional self-talk guide and instruct us through a specific task, like learning new skills, self-talk is the used of cues that instructor guide certain aspect of performance, ‘Like set up, knees Hight, get ready, etc.
How to stop negative self-talk
Negative self-talk can be overwhelming and repetitive. To change the cycle of those negativity you can try these.
1. Aware of what you say to yourself.
Working through the words what you say and the thoughts on the problem, introspecting oneself and thought.
2Challenging your thoughts.
Question yourself what it and the ways you reason and looking at the situation. Many things don’t happen, it’s only the negative self-talk.
3Stop the thoughts.
You can control those negative thought with ‘thought stopping technique’.
5.Replacing your thought with positive thought.
Questioning oneself that what is more benefit or helpful to you.
Tips for positive self-talk into your daily life.
It is not an exaggeration, but it can change your life better with a positive self-talk.
They are the following category:
1. Do not fall into negative self-talk.
Before learning how to practice on self-talk, firstly you must identify negative thinking that trigger you.
Personalizing. For every reason you blame on yourself.
Polarizing. You see the world in two different ways as good and bad or black and white, yet there is nothing in between categorizing the life event.
Magnifying. You ignore any of the positive things and focusing about negative aspects.
Catastrophizing. You are believing that you are at the worst situation, and you exaggerate your situation
1. Treating yourself like your friend.
Encourage yourself and be gentle. Say a positive word to yourself. Evaluate the negative thought rationally and respond with a positive word of affirmation. Be thankful in your life.
2Self-care as priority.
Everyday do something for yourself even just for few minutes, like engaging in mindfulness meditation, physical activities preparing a healthy meal or doing things that make you happy, such activity rejuvenate you in many things.
3Limiting your exposure to negative things.
Limiting your exposure to the negative things that does not give any positive inputs or degrade you from building up your positive thought and thinking. Surround yourself with positive people.
5.Practicing gratitude.
Building a habit or a mental framing of gratitude can eventually lead you to improve a positive self-talk. Focusing on the bright side of your life and appreciating on it.
6. Taking a time out.
Check in with you feeling when your negative thought creep in to you. Take your time to calm down the situation and remove the negativity from your though and refresh with a positive thing or thought.
7. Changing of vocabulary.
When you realize yourself that you are saying, “not possible” too often, then limit yourself and remove those word and replace with “it’s possible, or I can”.
8. Positive affirmations.
Reframing your mindset with a positive affirmation that keep reminding you to remain compassionate and positive.
Some suggestion like:
- My life has a purpose and a value.
- I can control myself.
- I used my strength to go through and reach my goal.
9. work with professional
If you are not successful or improving in what you do or talk to your self then, it’s a time to meet a mental health professional. Where they will help you find out the origin and help you overcome.
10. Humorous
Be around the people and give yourself a permission to laugh. Experience the moment or spend time with someone who always make laugh or smile.
Benefits of positive self-talk.
Practicing positive self-talk regularly the ability to change it.
- Increases the person’s happiness.
- It reduces stress and anxiety.
- It promotes self-confident.
- It encourages confidence.
- It also decreases the negativity and psychological symptoms.
Positive self-talk enhances the psychological wellbeing, coping skills and the life span of a person.
Conclusion:
A person's abilities are enhanced and improved by positive self-talk, which also lowers cognitive anxiety and helps people overcome many self-defeating negative self-talks. Also, it is thought that a rise in self-confidence serves a useful purpose and facilitates successful self-talk.
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