It’s Sagal on the blog this week and I’d like to follow up on my last blog, The Impact of Negative Self-Talk, with a few simple strategies to combat negativity.
Negative self-talk can be persistent and overwhelming, but when you put in intentional effort, you can shift your mindset toward self-compassion and confidence.
Step 1: Recognize the Negative Self-Talk
Breaking free from negative self-talk starts with awareness. Many of us don’t even realize how often we criticize ourselves throughout the day. The first step is to catch yourself in the act.
Signs of negative self-talk may include:
- Harsh self-criticism
- Catastrophizing
- Overgeneralizing
Once you start noticing these thought patterns, you can start changing them.
Step 2: Challenge the Thought
After recognizing a negative thought, the next step is to challenge it. Ask yourself:
- Is this really true?
- What evidence do I have that contradicts this thought?
- Would I really say this to my friend in the same situation?
Most of the time, we are much harsher on ourselves than we would be on others. By questioning these thoughts, you can start to see them for what they are—exaggerations rather than absolute truths.
Step 3: Reframe with Self-Compassion
Once you’ve challenged a negative thought, try replacing it with a more balanced, compassionate one. Imagine how you would support a close friend in a similar situation.
Here are some helpful ways to reframe negative thoughts:
- Instead of “I’m not good enough,” try “I bring my own strengths to the table.”
- Instead of “I always mess up,” try “Everyone makes mistakes, and this is a chance to grow.”
Step 4: Use Mindfulness to Stay Present
Mindfulness can help create space between you and your negative thoughts, so that you can observe them without being consumed by them. When a critical thought arises, try:
- Taking a deep breath and acknowledging the thought without judgment.
- Labeling the thought (e.g., “That’s my inner critic talking.”)
- Bringing your focus back to the present moment through grounding techniques, like focusing on your breath or engaging your senses.
Practicing mindfulness regularly can help reduce the intensity of negative self-talk over time.
Final Thoughts
Being negative can feel automatic, but with awareness, you can learn to shift these patterns. Practicing self-compassion and developing healthier thought habits helps build mental resilience over time.
If you find negative thoughts are hard to manage alone, please reach out to us at Dóchas at 780-446-0300 or info@dochaspsych.com. Book an in-person or virtual appointment with one of our therapists here.
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
