What is the 3 steps to change negative self talk to positive thinking?
Here are three strategies to make the switch to more positive thinking: Imagine an older version of yourself. When you make a mistake and are tempted to think or speak negatively, picture an older and wiser version of yourself, Lean into negative thoughts, List positive and grateful things
Why Negative Self-Talk is Holding You Back and How to Change It
We all engage in some sort of negative self-talk, whether it’s comparing ourselves to others, or feeling guilty after making a mistake. Negative self-talk can prevent us from taking risks, engaging in creative activities, or just appreciating ourselves for who we are. It becomes a problem when it starts holding us back from achieving our goals and living a full life. In this article, we will discuss why this type of negative self-talk is detrimental and how you can take steps to change it.
What is Negative Self-Talk?
Negative self-talk is any internal dialogue that consists of negative thoughts or beliefs about oneself. It includes words like “I can’t”, “I should”, and “I’m not good enough” that focus on the negative aspects of our experiences and the negative perceptions we have about ourselves. The thoughts and beliefs can be about any area of our lives, including our physical beauty, intelligence, and relationships.
Why Does Negative Self-Talk Hold Us Back?
Negative self-talk can have a powerful effect on our behavior and motivation levels. It gets in the way of our ability to have a positive and successful outlook on life, and it can become a self-fulfilling prophecy. When you tell yourself that you can’t do something, you may start to believe it and give up without even trying. This can lead to situations in which you are less likely to take risks, less likely to engage in creative activities, and less likely to go after opportunities.
How Can We Change Negative Self-Talk?
The first step to overcoming negative self-talk is to acknowledge it. Identify when and why it happens, and how it affects your behavior. Once you have identified the problem, it’s time to start taking steps to change it.
1. Challenge Your Thoughts
The most effective way to challenge your negative self-talk is to practice thought distortion. This involves questioning the validity of the beliefs and thoughts that you have, and replacing them with more balanced and realistic ones. For example, instead of saying “I’m not good enough,” challenge yourself to think “I have skills and strengths that make me capable.”
2. Talk to Yourself Like a Friend
Instead of focusing on the negative, redirect your thoughts to positive self-talk. Talk to yourself in the same way that you would a friend. When you find yourself engaging in negative self-talk, immediately stop and counter it with something positive. For example, when you find yourself thinking “I’m not smart enough to do this”, counter it with “I will figure this out, I am a capable and intelligent person.”
3. Focus on the Present
When you are engaging in negative self-talk, it often stems from past experiences. You may look to these experiences to predict the outcome of the current situation. Try to stay in the present moment and focus on what you can do in the here and now, not the fear of the future. Instead of saying “I will never be able to do this”, try grounding yourself in the present moment and tell yourself “I don’t know how to do this but I am open to learning.”
Takeaway
Negative self-talk can be detrimental to our motivation, outlook, and behavior. It can prevent us from taking risks, engaging in creative activities, or just appreciating ourselves for who we are. By recognizing negative self-talk, challenging our thoughts, talking to ourselves like a friend, and focusing on the present, we can take steps to reduce and manage it.
Next Steps
Now that you have the information, it’s time to start taking action to reduce negative self-talk:
- Be aware of your inner dialogue and be on the lookout for any negative self-talk.
- Take time to question your thoughts and challenge yourself to think more realistically and positively.
- Redirect yourself to practice positive self-talk and remind yourself that you are capable and able.
- Ground yourself in the present moment and be mindful of what you are able to do in this moment.
Resource Section
Below are additional resources to help you better understand why negative self-talk is holding you back and how to change it: