How do you break negative self talk?
Changing Negative Self Talk Become Aware of Negative Self-Talk. Becoming aware of negative thinking patterns and their impact on mood and behavior is the first step, Challenge Negative Self-Talk, Practice Positive Self-Talk, Step Outside of Yourself, Talk It Out, Put It on the Shelf, Focus on the Present Moment # Introduction to How to Practice Self-Compassion and Overcome Negative Self-Talk.
Having a positive and compassionate outlook towards oneself is critical for both mental and emotional wellbeing. Self-compassion helps individuals acknowledge and accept their shortcomings, imperfections and failures with unconditional kindness. While negative self-talk involves an individual indulging in criticism, deriding and believing that they are not good enough and will never reach their goals.
It is possible to cultivate the habit of self-compassion and push away the debilitating effects of negative self-talk. Through regular practice and discipline, it is possible to build a form of inner acceptance and self-love that is a source of great emotional strength and resilience.
This comprehensive guide will outline comprehensive steps to practice self-compassion and deal effectively with negative self-talk.
## Acknowledge and Reflect on Your Negative Self-Talk
Counselors and coaches widely promote the effort of becoming aware of the negative self-talk occurring in the minds of individuals. Awareness is the first step towards developing an attitude of compassion towards oneself. Acknowledging the inner critic prevents individuals from believing in it or succumbing to it.
To practice this step, individuals should look at how the inner critic is making them think or feel and be aware of the hurtful words that pass through their minds. Most importantly, individuals must confront their own negative self-talk and know how to cut it off before it spirals into a loop of self-criticism.
## Develop a Compassionate Inner Voice
After taking the first step towards awareness, individuals must develop an empathetic and warm inner voice of compassion. This might not be an easy feat as the inner critis often has depths of negativity since many people had grown up in environments that showered them with criticism and neglected warmth. But, sincere and effortful attempts to develop a compassionate inner voice can bear fruit in the long run.
Creating an alternate inner voice helps individuals to break the habit of indulging in negative self-talk and begin talking to themselves as a caring friend would. To create a compassionate inner voice, individuals can practice responding to their shortcomings and failures with understanding, kindness, and acceptance. Additionally, individuals must treat themselves with the same patience and compassion that they provide to their friends.
## Use Affirmative Language
It is essential to incorporate affirmative language when talking to oneself. Positive affirmations can help individuals on their journey of self-compassion, as it can foster an attitude of self-kindness and self-love. Affirmative phrases like ‘I can do this’, ‘I will persist and succeed’ and ‘I am resilient and capable’ can help instill self-belief and empower individuals to be patient and compassionate with themselves.
To practice this step, create a list of self-affirmations and recite them daily. Individuals might find it easier to write them down and put them up on their refrigerator, in the form of notes and reminders, or on their phones.
## Connect with Nature
There is great therapeutic power in connecting with nature. Taking a walk in a park helps individuals to disconnect from everyday stress and focus on the beauty and serenity around them. Connecting with nature also reminds individuals of their place in the larger scheme of life, thereby making them more receptive to appreciate what they have instead of comparing themselves with others.
Nature provides a healing balm to the soul by assuring solace and calming individuals. Practicing self-compassion in the midst of nature reveals how creating an emotional bond with nature amplifies the positive self-talk and inner acceptance that leads to emotional resilience.
## Practice Mindful Self-Compassion
The power of mindful self-compassion lies in its ability to soothe and bring peace to individuals. Mindful self-compassion involves awareness of the present moment, self-kindness, and acceptance.
It is essential to detach oneself from one’s thoughts, reactions, and judgments about oneself. The act of being aware without judging helps individuals deal with their emotions and thoughts, without getting overwhelmed.
Self-kindness requires individuals to provide unconditional acceptance and understanding towards themselves. Moreover, they must accept their physical and emotional flaws while being kind to themselves.
Finally, mindful self-compassion helps individuals understand that everybody faces challenges and that no one is immune to suffering.
## Next Steps
Be mindful and aware of negative self-talk when it arises and work hard to replace it with compassion and self-love. Focus on the present moment and observe any destructive behavior and thoughts without judging them. Make time for self-care every day, no matter how busy or stressful the day or week might be. Connect with nature, for example, take a walk in a park, watch the stars, listen to the sounds of nature, go to the beach and spend time by the sea. Remind yourself that everybody is imperfect, and embracing one’s imperfections is part of being human. Finally, practice self-compassion, using affirmative and caring language.
## Resource Section
– Compassionate Mind Foundation: https://www.compassionatemind.co.uk/
– How to practice self-compassion: https://positivepsychology.com/self-compassion-exercises-therapy/
– Ten Steps to Develop Self-Compassion: https://www.psychologytoday.com/us/blog/mindful-anger/201705/10-steps-self-compassion
– Overcoming Negative Self-Talk: https://www.verywellmind.com/cognitive-behavioral-therapy-and-negative-self-talk-3024678
– The Power of Nature and Self-Compassion: https://www.mindful-solutions.org/how-to-harness-the-power-of-nature-and-self-compassion/