Have you ever found yourself trapped in a loop of self-talk? If you’re like most of us, there’s a constant conversation running in your head: “Why would he say that to me?” or “What’s taking so long?”.
Psychologists refer to this as self-talk, and it happens more often and faster than you might realise. In fact, one study found that we think at a rate of about 4,000 words per minute—ten times faster than everyday speech!
You might be surprised at just how powerful these inner conversations can be. If left unchecked, your feelings and behaviour can be shaped by your self-talk. The good news is that by learning to control this inner voice, you can change your life for the better.
The Power of Self-Talk
The “power of positive thinking” isn’t just a catchphrase; it’s a real phenomenon. Negative thoughts trigger the release of cortisol, a stress hormone that can break down the hippocampus, the part of the brain responsible for forming new memories.
Negative thoughts can also lead to negative emotions like sadness, anger, and anxiety. The more we dwell on them, the more they become ingrained in our minds, potentially making us more prone to negativity in the future.
On the other hand, positive thoughts can do wonders for your brain and overall well-being. They help release feel-good chemicals like dopamine and serotonin, reduce stress hormones like cortisol, and improve your brain’s ability to adapt and learn.
Positive thinking also activates reward centres, boosts emotional regulation, strengthens the immune system, and enhances mental health. So, by focusing on positive self-talk, you can improve your mood, health, and overall outlook on life.
How to Improve Your Self-Talk
So, how can you change something that seems to spring up naturally? Here are three practical strategies to better manage your-self talk:
- Form Complete Sentences in Your Head
To get the most out of your self-talk, try to form complete sentences. Your brain is better at working with words and sentences than abstract thoughts, so structure your thoughts this way with more information and descriptions.
- Recognize Common Thinking Traps
Many instances of negative self-talk fall into specific categories. For example, “all or nothing” thinking makes you see the world in black and white. Overgeneralization applies a specific incident to a bigger picture unnecessarily. Discounting the positive puts a negative spin on otherwise positive experiences. Recognizing these thought-traps helps you break old thinking habits, allowing you to reset your mind.
- Replace Negative Thoughts with a Challenge
When you notice yourself thinking something negative, stop yourself. Instead of ruminating, try to rephrase the thought as a challenge. For example, instead of thinking, “I hate being on a team with this idiot,” ask, “How can I work more efficiently with this person?”. This simple word change can reframe your entire perspective.
Never underestimate the power of your thoughts. Learning to think more descriptively and transforming your negative thoughts will leave you feeling happier and healthier. Remember, your brain is constantly changing, and with persistence, you can adopt these positive habits.
Once you do, you’ll wonder how you ever got along without them.