How To Change Negative Self-talk And What Are Its Consequences?

We carry an inner voice within us. which is very sensitive to our emotions. We are usually not aware of it. It is automatic and continuous. This critical voice or negative self-talk can only be changed with hard work. Do you realize that every negative thought diminishes your ability to create positive changes in your life? How often do you find yourself limiting yourself? In this guide, we’ll explore the detrimental effects of negative self-talk and equip you with actionable strategies to effectively change negative self-talk. Let’s embark on a transformative journey towards a more empowering inner dialogue

I’m not good enough. I’m not attractive enough. I will never be accepted for this job. I’m not smart enough for that. I was never good at it. It always only happens to me. etc. If we want changes in this area, we must first become aware and recognize what kind of self-talk we have. And to ask if this is really true and how I can protect myself from this critical voice.

Psychologist Ethan Kross from the University of Michigan studied how people talk to themselves in their minds. He found out how self-talk changes our mood, as well as our behavior. He also came up with an idea and did something dangerous and unwise, running a red light. And the first thought was immediately, ‘Ethan, you idiot! ‘ He remembers.

Our mind is a powerful guide, do you know the law of attraction? What you call to yourself is what you get, quite simply. Why not accept responsibility and build a better relationship with yourself. You need to know your worth and instead of unconsciously pushing yourself to the ground, rather be a good friend to yourself. Research has shown that positive and negative self-talk modulate brain states differently in terms of cognitive functioning.

The consequences of negative self-talk are not small

• Problems with self-esteem.
• Depression and anxiety
• Limiting beliefs (Like I can’t, I always make a mistake..)
• Stress and physical problems (insomnia, headache, digestive problems and weakened immune system)
• Problems in relationships (we project negative energy onto others around us)
• Decreased performance (Negatively affects concentration, motivation and efficiency)
• Perfectionism (The belief that good is not enough, but must be perfect

Exercises and techniques that will help you change negative self-talk

1. Recognizing negative self-talk

Begin by becoming aware of your inner dialogue. Observe your thoughts and self-criticisms that are created in your mind. Write them down whenever you can to become more aware of what thoughts are running through your mind.

2. The role of the observer

Observe your mind, this point is related to the first. Do not identify with these thoughts, but observe them from the outside. This will help you gain distance from negative thoughts. You will begin to treat them completely differently. They are just thoughts and it does not mean that it is you. It will definitely take a lot of effort, because most of the time we operate on autopilot and don’t pay attention to our thoughts. But awareness has a lot of positive benefits, better reactions, positive self-talk, confidence, and the like.

3. Work on a positive mindset

Turn every negative thought into a positive one. Instead of: “I’m not good enough“, you can say “I have the ability to work hard to be successful”. By doing this, you are changing your internal dialogue. Replace words such as always, never, impossible, not able, and must, with words such as not yet, for now, until now and I want. Simply reverse the sentences.

I’m an idiot- I don’t understand it right now, I’ll try to be
It’s all my fault- Even though I was part of the situation, I accept my responsibilities.
They must think badly of me – Their opinions are not my concern. I have no control over it.
Why am I not like them- I wish everyone well, I will succeed too.
I’m not smart enough – I have to try hard enough, I can do anything too.

4. Using affirmations and a gratitude journal

Affirmations are positive statements you can make to yourself. Write them down, make reminders with positive words, listen to affirmations you can find on YT. Choose affirmations that focus on your positive qualities, abilities, and goals. Affirmations can strengthen your self-image.

Keeping a gratitude journal will help you focus on the positive aspects of your life. And encourage a positive mindset. Write down a few things you are grateful for each day.

5. Track your progress

Write down your observations and be part of the process that is happening in your mind. Watch how it slowly changes and what else you can do to get closer to your goal. This will encourage you not to go back to the “pasture”.

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6. Don’t expect too much

Do not become a perfectionist, do not expect too much from yourself. Set realistic goals and be grateful and proud of even small achievements. And, of course, don’t waste energy on things you have no influence on, and then go over it in your mind later.

7. Don’t compare yourself to others

One of the most important points for building confidence and self-esteem. When we compare ourselves to others, the critical voice in our head tells us. Why I’m not so beautiful, why I’m not so successful, why I don’t have such a nice life, why I don’t have so much money, etc. This is an initiative for negative self-talk. Why should we compare what we see on digital content? If we don’t know the background and the story behind these smiling faces. We all carry our own life story, and it is by no means always a rainbow.

8. Consider the roots of these thoughts

Do you have fear in you? Why do you always doubt yourself? Why do you always compare yourself to others? Why are you never satisfied with what you have achieved? Why do you have a hard time accepting failure? This can help you uncover unresolved traumas that rest deep within you. When we are freed from trauma, we can see improvement in several areas.

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9. Create a positive environment

Build positive relationships and surroundings around you. Do things that inspire you and make you feel better. Get away from energy vampires and create your own temple of positive energy. Try new healthy habits, such as meditation, going in nature, listen to music, dance, learn to relax.

10. Make a plan for how to build self-confidence and other sub-pillars

Make a specific plan, make points: How to increase self-confidence, how to improve self-esteem, how to start accepting yourself, how to improve your self-image and the like. And next to it, write what you can do to improve your current mindset. Let this be your goal, which you save in an area where you will see it every day.

Negative self-talk can be a powerful enemy to our psyche. The tips listed above can get you on your way to a more positive inner dialogue. Remember that negative self-talk is not just an empty emotional reaction, it can have a real impact on our emotional, psychological and physical health. But there is hope, you deserve to be kind to yourself, give yourself encouraging words and believe in your potential. I wish you all the best until next time.

What’s one negative thought you’d like to transform into a positive affirmation today?