A Guide On Positive Self-Talk: Definition, Components, Examples, Advantages and TipsAima Irfan
Have you ever thought about ending negative self-talk?
Putting an end to negative self-talk and initiating positive self-talk can greatly reduce stress along with providing you with other benefits.
Let’s first talk about what self-talk is!
What is Self-Talk?
Self-talk is also known as an inner monologue is described as an inner voice of thoughts when one is conscious. It provides an individual with a running verbal monologue of their inner thoughts. Self-talk is important as it allows people to think critically, help them in problem-solving, and planning.
Self-talk plays an important role in mental health. There are two types of self-talk;
- Negative Self-Talk
- Positive Self-Talk
Negative self-talk in individuals is associated with mental disorders such as anxiety and depression. People with anxiety and depression are most likely found to be engaged in negative self-talk. On the other hand, positive self-talk is a healthy talk that helps individuals to have a reality check regarding situations and overcome negative thoughts. Hence, self-talk can be encouraging as well as stressful.
Components of Positive Self-Talk
There are 3 different components of positive self-talk;
- Helps an individual acknowledge the emotions he/she is feeling
- Provides reassurance
- The talk is in non-first person form
Positive self-talk is a healthy coping mechanism against anxiety and panic. For example, before the presentation, John talks to himself saying, “No John, you can do it. If everybody else can, you can also do it.” This helps to overcome negativity while reassuring and improving the performance of physical tasks.
According to a research study, it has been found that the most frequent use of self-talk has been made in order to increase self-regulation, critical thinking, and self-reflection. The type of self-talk also depends on the personality of the person. If the person is optimistic, he/she is more likely to involve in positive self-talk. Whereas a pessimistic person is more likely to involve in negative self-talk that is unhopeful.
Why is it good to have self-talk? It is important to have self-talk with oneself because it helps in improving the performance and the well-being of the person. It has various health benefits such as increased self-satisfaction, reduced pain, better immune system, less amount of stress, and increased functionality.
Let’s explore some of the examples of positive and negative self-talk.
Positive: “Yes I can do it”
Negative: “I cannot do this; I know”
Positive: “At least I did it, I am proud of myself”
Negative: “I’ll disappoint everyone with my performance”
Categories of Negative Self-Talk
Before moving on to practicing self-talk, it is important to identify and categorize negative self-talk. The four different categories of negative self-talk are summed up below;
Personalizing; when individual blame himself for everything
Magnifying; when individuals think about negative aspects of the situation rather than the positive.
Catastrophize; individual expects the worst and you do not let logic persuade you
Polarizing; when you see the world only black and white; like good or bad, nothing in between
It is important to identify the types and categories of negative thinking before you motivate yourself to think positively. There is always a chance to correct negative self-talk if people work on themselves.
Tips to Practice Positive Self-Talk
- Identify the Categories of Negative Self-Talk and avoid them. There are certain events in life that will lead you towards more negative self-talk. However, the tip here is to identify such situations and mentally prepare yourself in order to avoid self-talk.
- Surround yourself with positivity. Make positive friends because it will help you relieve tension and stress. Individuals are able to absorb the emotions of people surrounding them. Being in a good company will help you overcome negative self-talk and encourage positive self-talk
- Always express gratitude and be thankful to God for the opportunities and facilities He has awarded you with. This greatly helps in improving your well-being.
- Self-talk and self-esteem go hand in hand. Throughout the ups and downs in your life, self-talk will remain a part of you but you have the chance to build a talk that improves yourself. Keep your self-esteem high and it will automatically boost your self-talk in a positive way.
- In order to practice positive self-talk, do not compare yourselves with others. When you are a part of the comparison game, it is easy to become negative. Stop comparing yourselves constantly to people around you because everyone has their own story.
Practicing positive self-talk over time helps you empower your beliefs. It will boost your self-esteem and will make you feel confident about yourself. Do not dwell in your past experiences and don’t let those experiences make you negative about the future. Visualize your success and become strong enough to move forward in life while embracing your future. Hence, positive self-talk is important for long-lasting health benefits, quality life, and enhanced general well-being.