Who can help you challenge negative self-talk?

Challenging negative self-talk is crucial because it shapes our reality and dictates our potential. Just like a seed needs the right environment to grow, our dreams need positive thoughts to come true. Negative self-talk not only limits our growth but also blinds us to opportunities. We must challenge it by redefining the obstacles in front of us because, more often than not, they're not as scary as we make them out to be.

Self-talk really affirms what we believe to be true about ourselves and the world around us. It's important to become aware of self-talk because it shapes who we are. We don't see the world with our eyes, we see the world through our eyes, it's our feelings, emotions, and past experiences that determine the meaning of what we are looking at. This is important to understand because self-talk is a product of those feelings, emotions, and past experiences that we have stored at a deeper level. In order to create outer change these deeper perceptions have to also be changed. Changing your self-talk is the first step to achieving that.

Negative self-talk welcomes in the wrong kind of vibes. People thrive on positivity and falter under negative weight. It is a mistake to create that weight for yourself.

Awareness is the key To change! Many of the thoughts we think were passed on to us , by the people closest to us. Growing up our impressionable brain made beliefs & meaning out of everything. This became our unconscious programming that runs 95% of our mind. Many of the things we think & believe as adults, comes from the things that we witnessed & others said , things that became so familiar that overtime we took them to be true. To release this pattern, start to question the negative self talk, ask yourself is this really true? Is this my truth? Often you will find its attached to something someone said or did or a memory that we gave a false meaning to. Disempowered the negative chatter, to take your Power back!!

Self-talk are the thoughts on your mind. You don't have to say them aloud, thinking them is enough. An example of negative self-talk is saying statements like "I do not deserve it." This sabotages your life because you stop working on yourself and wallow in self pity. "I am trying to be better but nobody sees." This is self-doubt in your ability to improve and needing external validation for it. "No one appreciates me." Always feeling under-appreciated even though people actually appreciate you. Challenge negative self-talk because it shapes your beliefs about yourself. It affects your relationships, how you think of yourself and minimises what you are capable of doing. More positive self-talk enhances the quality of your life.

Start by acknowledging your inner critic but refuse to let it call the shots. Whenever you catch yourself spiralling into negative thoughts, pause and ask, "Is this really true?" Then, make a habit out of it. Practicing gratitude also helps, as it shifts our focus to what we appreciate about ourselves. Don't be your own worst enemy. If you wouldn't be this negative to someone else, why do it to yourself?

The first thing is to recognize is that your self-talk is a reflection of your beliefs. And that a belief is a thought that you think over and over again until it becomes your habitual way of thinking. Understand that your beliefs are not eternal truths but simply your subjecting way of thinking about something. It's how you give meaning to things. You have the power to change your self-talk any time you want, but it takes a degree of effort and awareness. You can decide what you want to think, you can say "I don't want to think like that anymore" or "I don't accept that idea about me anymore" And then can think what you do want to think, and it's through repetition that the new idea will become a new pattern of self-talk.

1. Recognize Stimulus-Response Patterns: Understand that negative self-talk often occurs as a habitual response to certain triggers or stimuli. 2. Create a Gap: The key is to become aware of these automatic patterns of thinking. To do this, you must create a mental "gap" between the stimulus (the trigger that initiates negative self-talk) and your response (the negative thoughts and emotions that follow). 3. Choose Flexibility: Once you've created this gap, consciously choose to respond differently. Instead of automatically engaging in negative self-talk, make a deliberate effort to develop flexibility in your response. This means considering alternative reactions and thoughts that are more constructive and self-affirming.

Ao identificar padrões de pensamentos negativos geradores de falas deletérias, torna-se possível questionarmos se tais convicções residem em fatos ou em meras conjecturas subjetivas.

As a psychiatrist, I often remind individuals that we always have a choice, and indeed an obligation, to challenge our negative self-talk. It's crucial to realize that adopting a stance of self-compassion. We must remember that actively questioning our internal narratives is not just beneficial, but our responsibility. This approach fosters a healthier mental environment and strengthens our self-esteem. By consciously choosing to view our experiences through a lens of kindness and understanding, we pave the way for significant personal growth. We always have the choice to improve!

Sometimes, negative self-talk can get the best of us, and when stopping it seems impossible, it's a sign to seek professional help. Before that, I suggest talking with those closest to you. Your best friend, partner, sibling, etc. Opening up about our struggles can take the weight off significantly. But, if it continues, a qualified therapist can offer valuable strategies to help cope with negative thought patterns and ultimately stop them.

Seeking professional help is a good idea for a number of reasons. Firstly, often we are not aware of what we are saying to ourselves. Remember that almost all of your inner dialogue is going to be a habit, it's automatic. Working with a professional will help you identify those patterns that you may not recognize yourself. Secondly, it can be very uncomfortable shifting internal dialogue, because it represents your your beliefs, perceptions, and logic. Your conscious mind will feel threatened and try to talk you out of what you are doing by creating clouds of doubt. A professional will be aware of this and be able to provide you with the right amount of support and understanding to successfully work through the process.

Your negative self-talk can come from a variety of reasons. Working with a professional can speed up your improvement. For example: In the case of trauma, a Certified Hypnotherapist can help you discover the root cause of your issue and help you use positive self-talk.

It can be tough to find a therapist these days. If you're looking for a therapist to help you address your negative self-talk, you might consider the following resources: 1) Psychology Today 2) EAP Referral 3) In-network providers with your insurance Do a consultation appointment to make sure the therapist will be a good fit for your needs.

We must address the stigma of seeking out professional help for issues of mental health. Breaking down the stigma surrounding mental health is more than crucial; it's life-saving. Too often, this stigma prevents individuals from seeking the help they urgently need. We must advocate for a world where seeking therapy or counseling is as normalized as visiting a doctor for physical concerns. Stigma not only silences but can also be fatal, deterring those in need from accessing potentially life-saving support. Seeking professional help for your mental health is not a weakness, it is the essence of being brave and courageous. Reach out! You are not alone.

Know your family well—they might be your best support against negative thoughts. Friends can be helpful too. In your professional life, a mentor could be the right guide. Bottom line: surround yourself with people who care about you and want to see you do well.

In my professional experience, the power of a supportive circle (friends, family, colleagues) plays a critical role in transforming our self-talk. It's really not that surprising that among the key factors influencing human longevity in the so-called 'blue zones' is social connection. It's through these social supports that we find strength and hope, which is absolutely vital for our mental (and physical) health. An environment where encouragement and constructive feedback thrives can significantly minimize the effects of self-doubt, fostering a healthier self-image and resilience against our negative thoughts. We are so much better when we are connected to each other.

Joining a support group is an excellent way to put positive thoughts in your head. Also, you may greatly benefit from engaging in activities you love. Practice self-love by surrounding yourself with caring people and doing things that bring you joy.

I regularly and enthusiastically recommend support groups for those I am privileged to treat. Support groups provide a welcome environment where individuals can connect and not only feel heard, but understood. They offer a platform to share experiences, gain insights, and build fellowship with others who are facing similar challenges or pursuing common interests. Support groups foster a sense of belonging, where members can find encouragement while navigating life's obstacles. By joining a support group, we literally remind ourselves that we are not alone in our journey to health.

There are various reasons for inner negative talk. Two of those core reasons are 1) unhealthy socialization and 2) being unclear about who we are. In addition to getting professional assistance, one can practice what I call ‘Filtering’. When and where do you think the inner negative talk began? When does the inner negative talk occur? For example, something happens at work or in a relationship or not feeling worthy. What are you feeling when the inner negative talk happens? For example, sad, disappointed, angry, etc. The filtering process helps with awareness. In being aware, one is able to implement proactive steps to counter the inner negative talk. For example, a mantra: I love me. I trust me. I honor me.

Removing negative thoughts from your head doesn't happen overnight. It takes focused practice, but the benefits for you are immense.

Neurons that fire together, wire together. The more you have practiced negative self-talk, the stronger your negative beliefs about yourself have become. Remember, just because shifting into compassionate and uplifting self-talk feels uncomfortable at first, doesn’t mean that you’re not worthy of the things you tell yourself. It’s a new pattern, and therefore new neurons that have to be created while old ones are shed. You’re literally changing inside out! Have patience with yourself as you choose self-love.

Neurons that fire together, wire together. The more you have practiced negative self-talk, the stronger your negative beliefs about yourself have become. Remember, just because shifting into compassionate and uplifting self-talk feels uncomfortable at first, doesn’t mean that you’re not worthy of the things you tell yourself. It’s a new pattern, and therefore new neurons that have to be created while old ones are shed. You’re literally changing inside out! Have patience with yourself as you choose self-love.

As a mental health counselor, one of the most effective treatment approaches to squash negative self talk is EMDR. I've witnessed clients undergo big transformations and replace negative self-talk with more self-compassion.