Overcoming Negative Self-Talk

photo by Gerd Altmann from Pixabay

Negative self-talk is one of the biggest barriers to positive thinking. It involves the constant stream of negative thoughts that run through our minds and can significantly impact our mood and outlook on life. Here are some common types of negative self-talk and strategies to overcome them:

1. Filtering

Filtering involves magnifying the negative aspects of a situation while disregarding the positive ones. To overcome this, consciously challenge your negative thoughts and actively seek out the positive aspects of any given situation. For example, if you receive criticism at work, focus on the constructive feedback rather than dwelling on the negative aspects.

2. Personalizing

Personalizing occurs when we automatically blame ourselves for negative events or situations. To combat this, remind yourself that not everything is about you. Recognize that external factors and circumstances often play a role in events, and try to shift your perspective to a more objective viewpoint.

3. Catastrophizing

Catastrophizing involves anticipating the worst possible outcome without any factual basis. Challenge these catastrophic thoughts by considering alternative scenarios and reminding yourself that things rarely turn out as bad as we imagine. Practice realistic optimism and trust in your ability to handle whatever challenges come your way.

4. Blaming

Blaming others for our own circumstances can be a way to avoid taking responsibility. Shift the focus from blame to personal responsibility and empower yourself to make positive changes. Recognize that you have control over your thoughts, feelings, and actions, and take proactive steps towards positive change.

5. "Should" Statements

Using "should" statements can create a sense of guilt and inadequacy. Instead of dwelling on what you "should" have done or what others "should" do, focus on what you can do in the present moment to improve your situation. Replace "should" with more empowering and action-oriented language, such as "I choose to" or "I will."

6. Magnifying

Magnifying minor problems and making them seem larger than they actually are can contribute to a negative mindset. Practice perspective-taking and prioritize your energy and attention on more significant aspects of your life. Don't sweat the small stuff, and remind yourself of the bigger picture.

7. Perfectionism

Setting impossibly high standards for yourself can lead to a constant feeling of failure and disappointment. Embrace a growth mindset and understand that mistakes and failures are opportunities for growth and learning. Focus on progress rather than perfection and celebrate your achievements along the way.

8. Polarizing

Seeing things in black-and-white terms can create unnecessary stress and limit your ability to see alternative viewpoints. Embrace the gray areas and consider the nuances of different situations. Seek 

understanding and compromise rather than rigidly sticking to extreme positions.