Hello and welcome back to week #5 of Keystone’s weekly wellness blogs!
To follow-up last week’s blog on mind traps, I thought I would dedicate this short blog post to the importance and impact of positive self-talk. Self-talk is talk or thoughts directed at yourself, also known as your inner voice. Some people find they talk to themselves out loud just as much as someone may talk to themselves in their own heads. However it appears, we are constantly talking to ourselves, sometimes without us even realizing it. As per our discussion last week on mind traps, we know that sometimes the self-talk can turn negative and with the provided strategies, we know we can work through it. But today, I wanted to share some more insight into the research of positive self-talk to further encourage you to be more mindful of the way in which you speak to yourself!
Let’s get into it…
Take a moment to think about things you have said to yourself today…
Were they helpful, critical, kind, supportive? How did you feel after engaging in that self-talk?
We tend to think very little of the power our thoughts have (ironic), but they are very powerful in determining your emotional well-being.
There are numerous studies linking positive self-talk to reduced stress, better emotional regulation and increased resilience:
Research from the University of Exeter revealed that positive self-talk not only makes us feel good but also helps us think better. People who practice saying positive things about themselves (self-affirmations) get better at solving problems and being flexible in their thinking.
A review of many studies in Clinical Psychology Review suggests that talking to ourselves in a positive way could help reduce depressive symptoms (feelings of sadness and hopelessness). This highlights its use in supporting mental health.
Another study from Carnegie Mellon University found that positive self-talk not only lowers stress but also makes our immune system work better. So, it’s like a two-for-one, not just good for our mental well-being but also for our overall health.
When you speak kindly and positively to yourself, it gives you a boost. You start feeling better about who you are, and it builds up your confidence. Those friendly chats with yourself lay the foundation for a more hopeful and strong mindset.
Think about it this way: how you talk to yourself really matters for how you feel. If that inner talk is all negative, it can bring on stress, anxiety, and make you feel like you’re not good enough. It creates a positive emotional feeling, shaping how you see not only yourself, but the world around you! And it’s not just about feelings; your self-talk affects how you react to things in your life. Negative self-talk can make setbacks feel like a HUGE deal. But when you practice positive self-talk, you become more ready to face challenges – they start looking like opportunities to grow, not like things you can’t handle.
Spend the next few days listening very closely to what you are saying to yourself. If it sounds hard or you would not feel comfortable speaking that way to your loved ones…what makes you think you deserve to speak that way to yourself?
With the labels and tools I have left with you last week and some added insight and moments for reflection this week, I hope you become more aware of the power behind your thoughts and know that you control them, NOT the other way around.
“My challenge to you today is to observe your thoughts and internal dialogue and recognize if and when you speak poorly to yourself. We all have moments of self-deprecation and very often we are too hard on ourselves. Today, start to be caring and supportive of yourself. Observe that little voice in your head and say something positive to yourself instead!”
