Tips for Overcoming Negative Self-talk
We’ve established why negative thoughts are just cognitive distortions that erode our personal development. Now, let’s think about how to stop and overcome negative self-talk through the following techniques:
A Work In Progress
Anyone who’s ever had to navigate personal and professional struggles will admit to having the thought, “I can’t change.” Fortunately, as the fundamental core of being human depends on survival, our brains are equipped with neuroplasticity. It means that by growing up alone, your thought processes expand to accommodate your experiences. This also means that your brain can develop new habits, and you can learn how to minimize self-doubts. So don’t bring yourself down and start switching to a growth mindset.
Socratic Questioning
This exercise involves challenging your thought spirals and engaging your cognitive distortions in an inquiring conversation. The first step is to identify and write down your negative thoughts. Secondly, unleash your inner Sherlock and ask yourself:
- Is this thought true?
- What if, instead of calling myself crazy for these thoughts, I see it as human?
- Is there another way to look at this situation?
- Would I say this to a friend?
Thought Recording
This exercise is meant to map out how your negative self-talk is triggered and your responses to it. It is an extension of Socratic Questioning. However, you must also record the incidents that kick-start your negative thought process. Keep a small notepad with you. And make three columns: Incidents | Thoughts | Reactions.
Let’s suppose you’re having a hard time finding a job. And you were rejected in your last interview. This will go in the Incidents column. Here, your inner critic probably chimed in with, “I’m never going to achieve anything.” Jot down the emotions you felt during this entire scenario, be it anger, sadness, or hopelessness. To keep from repeating these thought patterns, analyze your emotional triggers and anticipate counterattacks for them. For example, when the above self-doubt echoes in your mind, you can counter with:
“I cannot tell the future; therefore, I cannot prove this is true.”
OR
“If I asked my close friends, they would tell me it’s still possible.”
The Might of Mindfulness
In the era of doomscrolling and brain rot, mindfulness has multiple benefits for overcoming negative self-talk and improving mental health.
- Learn to redirect your mind. Just like a thought recording, you can do this any time you find yourself thinking about an unpleasant situation. Do a physical activity like deep breathing, stretching, or just walking around your room. You can also name 5 surrounding objects to bring your brain into immediate awareness.
- Engage your mind in a thoughtful activity. Learn a new skill, read a new book, take up knitting, develop a new interest, or revive an old one. So that every time you’re having fun, pause and relish those sensations of dopamine!
- Treat yourself with some kindness and keep away from technology for an hour each day.
- If you don’t go stir-crazy while sitting still, give meditation a try. Start with ten minutes a day.
