Positive Self-talk

The way you talk to yourself can impact your self-esteem and everything you do. “The effect can be good or bad depending on whether your self-talk is positive or negative” (ReachOut). 

 

This article sheds light on self-talk, the distinction between positive and negative self-talk, and two ways to improve your self-talk. 

 

What is Self-talk?

Do you self-talk? Yes, you are already practising self-talk, only you may not be aware of it. “Self-talk is basically your inner voice, the voice in your mind that says the things you don’t necessarily say out loud” (ReachOut). Often, there is a running commentary going on in your mind by your inner commentator. 

 

Your self-talk shapes how you feel about who you are and how you understand your situations, and how you relate with others. 

 

The Difference Between Positive and Negative Self-talk

Positive self-talk is an optimistic voice in your head that always looks on the bright side (ReachOut). Positive self-talk makes you feel good about yourself and the things that are going on in your life. 

 

Examples: ‘I am doing the best I can’, ‘I can make it through this exam’, ‘I don’t feel great right now, but things could be worse', ‘It is painful and rough now, but things will surely change’.

 

“Negative self-talk makes you feel pretty crappy about yourself and the things that are going on. It can put a downer on anything, even something good” (ReachOut). 

 

Examples: ‘I should be doing better’, ‘Everyone thinks I’m an idiot’, ‘Everything’s crap’, ‘Nothing’s ever going to get better’, ‘Nobody really cares about me’. 

 

“Negative self-talk tends to make people pretty miserable” (ReachOut) and impacts your moods, what you do, and even your mental and physical health. 

 

So, it is important that you change your negative self-talk to positive self-talk.

 

Two Effective Ways to Enhance Positive Self-talk

Here are two effective ways to grow in positive self-talk. Everyone has strengths and (many!) good qualities. What do you like or appreciate about yourself? Write these things down so that you have a running list to add more to as you think of them! 

 

If coming up with specific things feels too hard right now, try repeating basic affirmations, like ‘I am strong’, I am good’, I am lovable’, ‘I am valuable’, or “I matter.” 

 

You can also ask a friend or loved one what they think are your best qualities to get you started (MHA).

 

Notes

ReachOut, 3 Ways to Talk to Yourself

Mental Health America (MHA), (2022), 2022 Back-to-School Outreach Toolkit