Internal dialogue, the self-discourse within your mind, resembles the thoughts streaming through your head daily. It involves how you articulate events, emotions, and thoughts to yourself. Surprisingly, everyone engages in it! Importantly, it’s not indicative of weakness or a disconnect from your well-being. This blog post explores self-talk, free writing, and cognitive behaviour therapy (CBT), a self-talk toolkit. So, let’s dive in.

What is -Self-talk:

Molly likes to think of self-talk as harmony to the mind. Below is an account of her conversation with herself this morning.

  • Chimes sounded from Molly’s iPhone at 5 a.m.
  • OMG, where did the night go?
  • Molly headed toward the bathroom and glanced in the bathroom mirror!
  • Oh, I look okay. I look like my body has rested! “That’s excellent news.
  • It’s coffee time.
  • Ha, the smell of freshly brewed coffee brings joy and brightness to my mind.
  • Molly wonders what the day will bring?.
  • Of course, No One is listening -only Molly!
  • I hope it’s a good one!
  • I will check my diary, see what’s on, and perhaps add more dot points to my to-do list.
  • I feel awake this morning.
  • It’s time to go for a walk and hit the gym.
  • Now for my daily affirmation: I commit to living purposefully, honestly, and with clear intent. I aim to cultivate inner peace, achieve financial stability, and uphold self-respect. I will accomplish this by setting specific goals and taking action, focusing on nurturing my mind, body, and spirit.

As you can see, Molly does a lot of self-talk. It’s her way of communicating with herself and her world. It helps soothe her mind and adds reassurance to her daily activities. It’s like having a little voice that comments on your actions and enables you to make decisions.

Positive and Negative -Self-talk.

One of the exciting things about self-talk is how it affects how you feel and act. Positive self-talk can boost your confidence and help you feel better about yourself. On the other hand, negative self-talk can make you feel anxious, sad, or less confident.

  • Positive self-talk is when you tell yourself, “I can do this!” before a challenge.
  • Negative Self-talk is when you tell yourself negative things: “Why am I such an idiot?”.

Learning to recognize your self-talk and making it more positive can be helpful. It’s like being your cheerleader, giving yourself encouragement and support. So, paying attention to your self-talk and trying to make it kinder and more positive can make a big difference in how you feel and handle different situations.

Constructing a Supportive Inner Dialogue:

Creativity knows no bounds, and using your self-talk can create your inner artist. Just as artists seek inspiration from various sources, you can master the art of tapping into your interests and passions to infuse your self-talk with creativity.

If you love nature, use outdoor imagery to inspire your inner dialogue. If you’re into stories, weave narratives of courage and growth into your thoughts and then write them down or draw pictures in your gratitude journal.  Freewriting is a lot of fun; what you achieve can be amazing.

What is -Free Writing:

Free writing is a creative and unstructured technique that lets your thoughts flow onto the paper or screen without any specific structure, rules, or concern for grammar and punctuation.

It’s a way to bypass your inner critic and allow your ideas and thoughts to emerge freely and spontaneously. During a free writing session, set a timer for a certain period, usually around 5 to 15 minutes, and start writing whatever comes to your mind. The goal is to keep writing without stopping or editing, even if your writing seems random or disconnected.

Free writing aims to unleash your creativity, overcome writer’s block, and tap into your subconscious mind. It can help you generate new ideas, explore your emotions, and discover unexpected insights. Free writing can also be a proper warm-up exercise before completing more structured writing tasks.

The key to successful free writing is to suspend judgment and let go of the need for perfection. It’s about allowing yourself to explore and express your thoughts without worrying whether they make sense or follow a logical progression.

After a free writing session, you can review your writing and extract any exciting ideas, phrases, or emerging themes. While not everything you write during a free writing session will be polished or usable, you might discover gems that inspire further writing or spark creativity in other areas of your work.

In essence, free writing is a liberating and therapeutic practice that encourages you to embrace your thoughts’ raw and unfiltered aspects, opening new avenues of self-expression and creativity. Of course, you can talk to yourself as you free-write.  Please give it a go. It’s a lot of fun.

What’s The Research: For Self-talk?

Research from Walden University in the USA showed that positive self-talk can improve self-esteem, help with stress management and well-being, and reduce symptoms of depression and anxiety. Self-talk research dates back to the 1880s. Early studies of self-talk in sports drew mainly from the ideas of Albert Ellis’s Rational Emotive Behavior Therapy and Aaron Beck’s Cognitive Therapy.

They highlighted self-talk as an essential way to gain insight into faulty or irrational beliefs that influence emotion and behaviour. In the research literature, both instructional and motivational self-talk have been shown to enhance performance.”Track and field legend Carl Lewis once said, “My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win …

Channel your energy. Focus.” It worked for Lewis, who won nine Olympic gold medals and one silver. Click Here If You Want To Read The Full Story:

You can reverse any negative trends once you tune in to your inner voice. The experts at the Mayo Clinic suggest an essential ground rule: “Don’t say anything to yourself that you wouldn’t say to anyone else.” The healthcare organisation’s newsletter offers examples of shifting your self-talk from negative to positive.

  • Instead of “I’ve never done it before,” try “It’s an opportunity to learn something new.”
  • Instead of “It’s too complicated,” try “I’ll tackle it from a different angle.”
  • Instead of “No one bothers to communicate with me,” try “I’ll see if I can open the channels of communication.”
  • Instead of “It’s too radical a change,” try “Let’s take a chance.”
  • Instead of “I’m not going to get any better at this,” try “I’ll give it another try.”
  • Instead of “I don’t have the resources,” try “Necessity is the mother of invention.”

Cognitive-Behavioral-Therapy (CBT) a self-talktool-kit:

CBT can be classified as an essential therapy of mental health treatment, a toolkit.  Its incredible transformative power makes you understand the interplay between your thoughts, emotions, and behaviours.

At the heart of CBT lies the recognition of how we talk to ourselves and the ongoing dialogue within our minds. It is a driving force that shapes our experiences. This self-talk, often subtle and automatic, can either propel us toward growth or shroud us in a cycle of negativity.

CBT, like a skilled navigator, offers us a compass to recalibrate our self-talk. It leads us away from the treacherous waters of self-doubt and toward the shores of self-empowerment.

With CBT, we’re given tools to identify distortions in our self-talk and challenge and reframe them, fostering a narrative grounded in reality and infused with empathy.

By embracing CBT’s guidance, we transform our self-talk from an invisible whisper to a potent declaration, shaping the contours of our emotional landscape. It’s an investment in ourselves and a path of growth, healing, and self-discovery.

Self-talk emerges as a steady companion in the vast landscape of our inner thoughts. It’s the quiet conversation we hold with ourselves; self-talk shapes our reactions, perceptions, and decisions. Whether positive or negative, this dialogue becomes the invisible architect of our emotional experience.

Recognizing the power embedded within self-talk offers us an opportunity for transformation. Negative self-talk can become a formidable obstacle, casting shadows on your potential.

As we navigate the currents of our inner dialogue, we can rewrite the narrative, steering it towards positivity, understanding, and profound self-acceptance. By integrating positive self-talk and creative techniques like free writing, individuals can develop a more vital self-awareness, nurture their creativity, and enhance their overall mental and emotional health.

It’s important to remember that our conversations with ourselves can significantly impact our perceptions, behaviours, and responses to the world around us. Therefore, cultivating a supportive and constructive self-talk narrative can contribute to a more positive and fulfilling life experience.

May the whispers of self-talk provide you with kindness to our inner world and form shades of compassion and strength.”


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