We all go through negative self-talk and it’s something we often do more than now, we tear ourselves down and criticise ourselves, and it can be quite damaging when we get into a habit of doing it. However, we can break this cycle in just a few simple steps but first, let’s look at what negative self-talk is.
What is negative self-talk?
Negative self-talk is pretty much when we have nothing positive or kind to say about ourselves, we have critical thoughts about ourselves, and we often do this without even realising. You will probably agree with me that you have said things to yourself like:
“I’m a failure”
“I can’t do anything right”
“I’m not good enough”
“I’m not smart enough”
And this list goes on… once you get into that cycle and it becomes a pattern, you truly start to believe these things about yourself and this can start to create feelings such as anxiety, depression, low mood and no motivation, so let’s change that up and break the cycle of negative self-talk.
4 Steps to Break the Cycle
- Notice your thoughts and feelings: Be aware of how you are feeling and start tuning into your thoughts, Are there patterns in when or why you’re hard on yourself? Journaling or using a thought-tracking app can help or even the notes app on your phone and write down one negative things you told yourself and find what triggered it. From the you will be able to see what areas of your life are making you feel this way and start to change this.
- Challenge and reframe: Ask yourself, would you say this to a close friend or a loved one? Then think to yourself, why am I saying this to myself? Reframe your thoughts instead of saying “I can’t do anything right” reframe this to “This is a bit of a struggle, but I am going to try my best and I am still learning” this will instantly alter your mindset and help you feel less anxious and more confident.
- Practice self-compassion: Treat yourself with some kindness and understand we are all not perfect and that’s okay but try not to be so hard on yourself and choose understanding and forgiving yourself over judgement.
- Surround yourself with positivity: Your environment and who you surround yourself is an important part of breaking this cycle, if you are surrounded by negative people or toxic environments this can easily rub of on you and you start to feel negative about yourself, therefore, choose positive people to be around, those who lift you up, support you, bring positivity and light into your life and encourage you. Trust me, you will see a big difference.
I hope this has helped you understand what negative self-talk is and how you can break this cycle, once you start putting these steps in place, you will feel a weight has been lifted off your shoulders and be a lot more positive about yourself and your life, You’ve got this.
Lots of love x