Self-Talk and Positive Affirmations
- Kayla Onstott
- May 2, 2018
- 1 min read
SELF-TALK~Automatic and subtle; we often do not notice it or its effect on our mood~Often appears in telegraphic form. Short word or image flashed across our mind that represents a series of thoughts, memories, or associations~Anxious Self-Talk is typically irrational but almost always sounds like the truth. We are quick to agree without questioning or evaluation.~Negative Self-Talk perpetuates avoidance, and when we avoid, we reinforce that a situation is dangerous.~Can initiate or aggravate a panic attack. Becoming anxious about our anxiety makes it worse.~Can trigger our stress response cycle and makes a physiological impact. TYPES OF NEGATIVE SELF-TALK The Worrier-- promotes anxiety
anticipates the worst
over-estimates odds of negative outcomes
catastrophizes
"What if..."
The Critic-- promotes low self-esteem
Judges behavior and past
puts you down
compares you to others
focuses on weakness and failures
ignores positive qualities and successes
The Victim--promotes depression
"Not making progress," "you're helpless/incurable"
something is inherently wrong
deprived, defective, unworthy
bemoans, complains, regrets
"I can't"
The Perfectionist--promotes stress and burnout
Not Good Enough
Work Harder
Always be competent
Self-worth determined by externals
Pushes you to exhaustion
Rules for writing positive counter-statements
Avoid negatives Instead of "I will not fail" say "I will give my best and that is enough"
Use Present Tense Instead of "I will feel better in a few minutes" use "I can use square breathing to decrease my anxiety"
Use First Person
BELIEVE your counter-statement
POSITIVE AFFIRMATIONS
Create a list of positive qualities you see in yourself, if you struggle, ask your friends for help
Create your own positive affirmation or google a list and pull some from there to use yourself
Put them somewhere you will see them frequently and remember to read them (dry-erase marker on your mirror)
Believe your positive affirmation
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