Overcoming Negative Self-Talk

We are our own worst critics. Frequently, the things we tell ourselves can be much more hurtful than the things others say to us. For the majority of their lives, many have struggled with negative self-talk, which has had an impact on their dispositions, levels of energy, and productivity. The majority of us desire an exciting and adventurous life, but our inner critic ruins everything positive.

That self-criticism gives everything that is happening in our lives right now a “yes, but” attitude. Yes, it’s great that you graduated from college, but who will hire you? Yes, you lost ten pounds, but you’ll quickly put them back on. Continually focusing on doom and gloom, negative self-talk refuses to see the positive aspects of what is occurring. This is not helpful to us.

1. Acknowledge when you’re engaging in negative self-talk.

You can’t change something you don’t acknowledge, according to Dr. Phil McGraw. Recognizing when we are engaging in a bad habit is the first step in changing it. You might want to write about it in your journal or make a mental note of it as it occurs.

2. Identify the intentions behind your negative self-talk.

Unaware of it, our past disappointments and wounds have an impact on how we act today. Underneath the self-talk that is critical of oneself is the desire to avoid failure, disappointment, and pain.

3. Reframe your present experience.

To break the habit of our brain associating the current experience with negativity. Reframing is the process of viewing an experience, event, or idea from a different perspective in Cognitive Behavioral Therapy (CBT). Reframing is necessary if our minds tend to focus on the negative rather than the positive aspects of events.

Reconsider the previous two examples.

Although it might take some time to find a job right after graduation, this fact does not lessen your achievement! Graduating is a big accomplishment.

Sure, losing ten pounds won’t ensure that you stay in shape forever. You cannot, however, dispute the reality that you lost those ten pounds.

Reframing our erroneous perception gives us the ability to see reality for what it is. It also keeps us from going through the emotional rollercoaster we do every day.

How does cognitive reframing work to reduce negative self-talk?

By using a technique called cognitive reframing, you can change your perspective and see a person, a situation, or a relationship from a slightly different angle. Anytime you experience distorted thinking, you can practice cognitive reframing at home.

Sometimes having a therapist by your side can be beneficial, especially if you are stuck in a negative thought pattern. It is referred to as cognitive restructuring when the technique is applied in a therapeutic environment and is practiced with a therapist’s assistance.

Reframing’s central tenet is that a person’s point of view is shaped by the frame through which they view a situation. When that frame is altered, the meaning also changes, which frequently causes thinking and behavior to adapt as well.

Imagine yourself looking through a camera lens to better comprehend the idea of reframing. You can adjust the view through the lens to see objects closer to you or farther away from you. The image is viewed and experienced differently by slightly altering what is captured by the camera.

Cognitive reframing benefits.

Using cognitive reframing to transform issues or unfavorable thoughts into chances for improvement and growth can be beneficial, whether it is done on one’s own or with a therapist’s assistance. Although this method is frequently employed in therapy, you can also employ it at home. You can train yourself to constantly remind yourself that there are other explanations besides the one you initially came to.

Alter your perspective.

It’s simple to believe that your perspective is the only viable approach to a situation. Asking yourself questions like “Is there another way to look at this situation?” or “What are some other possible reasons this could have happened?” is a skill you can learn through cognitive reframing. Providing alternatives can help you gain a new perspective.

Validate feelings.

Do not attempt to rationalize or invalidate your feelings. Remember to acknowledge a child’s or teen’s feelings by saying, “I understand how you feel “I am aware of your anxiety over their failure to call you back. I’m aware that whenever I’m anxious, I always think of the worst-case scenarios, but a lot of the time, what I imagine doesn’t happen.”

Be compassionate.

Asking yourself or your child, “What would you say to a friend who had this problem?” can also help you or them maintain their mental health. You might discover that when you speak to yourself, you tend to be harsher and less compassionate than when you speak to others. The objective should be to promote positive self-talk. You’ll eventually come to understand that there are various perspectives on the same situation.

How well cognitive reframing works.

Studies on the therapeutic effects of cognitive restructuring for patients as well as the advantages of cognitive reframing for providers and caregivers in terms of preventing burnout have been conducted in great numbers.

For instance, using cognitive reframing has been shown to improve quality of life and reduce anxiety and depression during the COVID-19 pandemic. According to a study on professionals who treated people with substance use disorders, cognitive reframing reduced their risk of burnout and improved treatment outcomes.

Cognitive reframing has been shown to improve communication and overall quality of life in caregivers of people with dementia by lowering stress, anxiety, and depression in these individuals. In one study of individuals with PTSD and mental illness, cognitive restructuring was found to lessen symptoms and enhance functioning.

A 2014 study found that for people with social anxiety disorder, cognitive restructuring decreased post-event processing (PEP), or the reflective thoughts you have after being in a social situation.

Getting rid of cognitive distortions and negative self-talk.

Common tendencies and patterns of thinking or believing known as cognitive distortions, which can lead to negative thought patterns, include:

All-or-nothing perspective: Taking an absolute view of events.

Putting blame: Attributing a single cause to a variety of issues.

Catastrophizing: Constantly imagining the worst-case scenario for any circumstance.

Neglecting the favorable negative thinking: Always focusing on the negatives and discounting the positive things that happen to you. Feeling like you’ve never done what you “should” have in a situation because of “should” statements.

Think about whether it would be better to identify and create coping mechanisms on your own or with the help of a therapist. It’s critical to talk to a mental health professional, especially if you’re having suicidal thoughts.

What effects does reframing have on cognitive distortions?

The negative ideas and beliefs that cause distress are contested by reframing. People can feel more resilient and upbeat in the face of stress by learning to recognize distorted thinking and then actively working to change these thoughts to be more positive and realistic.

When is cognitive reframing effective against negative self-talk?

When someone is depressed, they can alter their perspective so that they can concentrate on the positive aspects of the situation. Reframing can assist people in focusing on the aspects of the situation that they can control when they are under stress rather than becoming overwhelmed by the things they cannot change.

What is the difference between cognitive restructuring and cognitive reframing?

People can use reframing as a technique to help them change their perspective, either on their own or in therapy. It frequently entails putting more emphasis on optimistic ideas, but it can also be centered on lowering unrealistically high expectations. On the other hand, cognitive restructuring is a therapeutic technique that challenges and replaces unhelpful or unreasonable thoughts.

How can cognitive reframing be practiced to combat negative self-talk?

By becoming more conscious of your thoughts and how they affect how you see various situations, you can practice cognitive reframing. It can be beneficial to practice mindfulness or meditation to increase your awareness of your thoughts.

The following action is to consciously change your perspective. Consider alternative perspectives on the circumstances. Are there any factors that you have not thought of? Are there any additional explanations you should think about? Using techniques like gratitude journaling or visualization can be beneficial as you work to alter your way of thinking.