Negative self-talk refers to the internal dialogue in which a person criticizes, doubts, or demeans themselves.

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Common Types of Negative Self-Talk:

1. Personalizing: Blaming yourself for things that are beyond your control.

   • Example: "Everything always goes wrong because I can't handle it."

2. Filtering: Focusing solely on the negatives and ignoring the positives.

   • Example: "I made one mistake, so the whole project is a failure."

3. Catastrophizing: Expecting the worst-case scenario to happen, even when it's unlikely.

   • Example: "If I don't succeed at this, everything will fall apart."

4. All-or-Nothing Thinking: Viewing situations in extremes, such as perfect or a total disaster.

   • Example: "I always make bad choices," or "I never do anything right."

5. Labeling: Assigning negative labels to yourself, which reinforces harmful beliefs.

   • Example: "I'm so stupid," or "I'm a failure."

Negative self-talk refers to the internal dialogue in which a person criticizes, doubts, or demeans themselves. This often takes the form of automatic, unhelpful thoughts that reinforce low self-esteem, feelings of inadequacy, or self-doubt. It can be a major barrier to personal growth and well-being because it perpetuates limiting beliefs about one's capabilities and worth.

Examples of Negative Self-Talk:

• "I'm never good enough."

• "I always make bad choices."

• "I'll never be successful."

• "Why even try? I’ll just mess up again."

Effects of Negative Self-Talk:

• Lower self-esteem: Constantly berating yourself damages your self-worth and confidence.

• Increased anxiety or depression: Persistent negative thoughts contribute to mental health challenges.

• Reduced motivation: Believing you can't succeed makes it hard to put effort into trying.

• Self-sabotage: Negative thoughts can cause you to undermine your own goals, consciously or subconsciously.

How to Combat Negative Self-Talk:

1. Recognize the Patterns: Be aware of when you're engaging in negative self-talk.

2. Challenge the Thoughts: Ask yourself if your thoughts are based on facts or feelings.

3. Replace with Positive Affirmations: Swap negative statements with constructive, empowering thoughts.

   • Instead of: "I always make bad choices," try: "I can learn from my past choices and make better ones."

4. Practice Self-Compassion: Treat yourself with the same kindness and understanding that you'd offer a friend.