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4 Ways to Reduce Negative Self-Talk – Ep 7
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We all have an inner critic. This little voice can often be more harmful than helpful, particularly when it gets into the realm of excessive negativity. This is known as negative self-talk, and it can really bring us down. Negative self-talk, or "inner critic," may sound a lot like a critical parent or friend from your past.
There are different ways to reduce the self-talk in your daily life.
1. Expose Your Critic
Learn to notice when you're being self-critical so you can begin to stop it. Notice when you say things to yourself that you wouldn't say to a good friend or a child.
2. Give Your Inner Critic a Nickname
When you think of your inner critic as a force outside of yourself and even give it a goofy nickname, it's not only more easy to realize that you don't have to agree, but it becomes less threatening and more easy to see how ridiculous some of your critical thoughts can be.
3. Cross-Examine Your Inner Critic
One of the damaging aspects of negative self-talk is that it often goes unchallenged. Catch your negative self-talk and ask yourself how true it is. The vast majority of negative self-talk is an exaggeration and calling yourself on this can help to take away the damaging influence of negative self-talk.
4. Shift & Reframe Your Perspective
Sometimes looking at things in the long term can help you to realize that you may be placing too great an emphasis on something. For example, you may ask yourself if something you're upset by will really matter in five years or ten. This can often minimize the negativity, fear and urgency in negative self-talk. Reframe with positive self-talk using affirmations. The ThinkUp app is great for affirmations.
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Links and Resources:
The Toxic Effects of Negative Self-Talk https://www.verywellmind.com/negative-self-talk-and-how-it-affects-us-4161304
ThinkUp App https://apps.apple.com/app/id906660772?fbclid=IwAR1WbQzL4Uo4jTMTT4QBBBcKTBpuo3v-6GrBK8fP2tvJh2pamn7bczqP5b8
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