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Challenge Negative Self-Talk
Self-Talk is the way we talk to ourselves, whether inside our head or out loud. Self-Talk tends to be negative, and usually it feels as if it is true. You need to remember that although you cannot always control the situations you are brought into, you can change the way you think about any situation.
- Censor mental criticism
- Know that you always do the best you can. If sometimes you do not meet your own expectations, this can only be because your expectations were high.
- If you find yourself thinking critical thoughts, challenge them by forcefully thinking (or saying): “Big deal!” or “So what?” or “That’s a lie!”
- Contradict the negative and put the event in proper perspective.
- Replace it with new, positive self-talk at the moment you are challenging the thought. Example: I’m so stupid! I got a D on that test! Instead, think: Big Deal! It’s just one test! I know I’m smart. My self-worth is not defined by one bad grade in one class. I'll figure out why I got a D, chage the way I study for the next test, and I'll do better!
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