How To Stop Negative Self Talk + FREE Printable Affirmations
ShineSheets is reader-supported. When you buy through links on our website, we may earn an affiliate commision at no extra cost to you. Read our full disclosure.
Once in a while, I find myself ruminating on things that aren’t well. I’m sure you too, sometimes, fall into the trap of negative self talk.
It’s those days when you feel like things are not going your way, you’re not good enough, or aren’t looking the way you would like to.
For many people, it can be something they do every day because it’s easy to get used to negative self talk so much that it becomes an invisible part of your thinking.
HOW TO STOP NEGATIVE SELF TALK – AND CHANGE IT TO SOMETHING GOOD!
IN THIS ARTICLE
What Is Negative Self Talk?
Negative self talk is the inner dialogue you have in your head that is always focused on negative aspects of you or your life. Often, these negative thoughts have no real basis. However, they can be very prominent and even exhausting to a person who is struggling to fight this negative self talk back.
What Are Some Negative Self Talk Examples?
When you become accustomed to negative self talk in your head, it gets harder and harder to notice.
You don’t even notice how an extra pound on your scale transforms into “I’m fat”.
How a simple misfortune like the keys you left at home becomes “I’m useless”.
How a little set back on your goal becomes “I can’t”.
How a few small mistakes become something huge like “I hate myself”.
What Are The Four Different Forms (Types) Of Negative Self Talk?
You take the situation and magnify only the negative aspects of it.
Here’s an example: You’re working on your goal to lose weight. You’re being diligent with your diet + workout routine and notice the pounds melting. You lose 5 pounds and decide to celebrate by allowing yourself to eat a piece of cake. However, that day you come home hungrier than usual and find it hard to stop at one piece. You eat 3. Right after that, you start a full-blown negative self talk attack towards yourself.
Where is filtering in this situation? You focus so much on one small setback, that you completely ignore the fact that you lost 5 pounds!
You blame yourself for every bad situation that happens to you or to your loved ones.
Here’s an example: You and your friends are planning a weekend together. Suddenly, one of your friends calls and informs you that she is not going to be there, without any particular explanation. You immediately start a negative self talk tirade, thinking that it’s your fault and that you did something wrong.
Where is personalizing in this situation? You jump to a conclusion immediately, without getting more information, and blame yourself for something that may not even be related to you. That friend could be having problems, or something else may have happened (and she didn’t have time to explain).
This type of negative self talk is extremely common and is usually a real fuel to our anxiety. When you catastrophize, you always expect the worst.
Here’s an example: In the morning, you come to your car and it does not start, even after several attempts. You immediately decide that it’s something very serious, and you will have to buy a new car or the repair work will cost more money than you have.
Where is catastrophizing in this situation? Without any proof (like a mechanic looking at your car), you decide that the worst-case scenario is the only possible outcome.
Polarizing makes you “see” everything in two colors – black or white. Gray shades and other colors do not exist and everything is either wonderful or terrible when you’re stuck with this kind of negative self talk.
Here’s an example: You are a perfectionist and you “have to be perfect”, otherwise – you feel like a failure. Or, you don’t like to lose. If you can’t win, it means “that you’re worthless”.
Where is polarizing in both of these situations? You’re thinking in the extremes. It’s either this or that when in reality, life has a lot more variety. You might not be perfect in one thing, but very good at several other things. You might not be a winner now, but it doesn’t mean that you aren’t great already.
How Do I Stop Negative Self Talk?
While negative self talk can quickly bring you down and even keep you there, know that you can fight back every time. A wicked thought is not a fact – it’s just a thought. And there’s absolutely no need to live with these thoughts – they give you nothing, just bring you down.
One powerful way to beat self-limiting, negative self talk is to counter it with positive, uplifting, and encouraging sayings.
These self-help sayings are sometimes called affirmations, but I like to simply think of them as things you should say to yourself when something’s not right.
You can read them, or even say them out loud to challenge your negative self talk and create a mindset that’s positive, nourishing, and focused on going forward.
Just make sure to open up and believe in every one of them when you do this!
65 Affirmations To Beat Negative Self Talk
Read these affirmations, or say them out loud. Stay open minded – you’re trying to find a new way to communicate with yourself, without bouts of negative self talk and hate!
1. I am worthy of good things.
2. I deserve to be loved.
3. I am grateful for what I have.
4. My opinion matters.
5. I can work this out.
6. I can go through anything.
7. I am enough.
8. I am beautiful the way I am.
9. I have what it takes.
10. I can learn.
11. I am doing fine.
12. I have the power to change.
13. Deep inside I know what I want.
14. My failures are my lessons.
15. I won’t give up.
16. I will give all that I’ve got.
17. I won’t stop until I’m there.
18. I control my happiness.
19. I control my thoughts.
20. I am successful enough.
21. I will love every inch of my body.
22. I choose to be brave.
23. I know what I’m doing.
24. I trust myself.
25. Things will work out.
26. I can be patient.
27. I can respect and be respected.
28. I will look for what’s right in every situation.
29. I am growing as a person.
30. I am more than my fear.
31. My body can heal.
32. My life has its own timing.
33. I can cope with distress.
34. I am smart and intelligent.
35. I have power over my mindset.
36. I will move forward.
37. I will not give up on myself.
38. I allow myself to rest & slow down.
39. I can achieve the things I want.
40. I am just as good as anyone else.
41. I can face my obstacles.
42. I can let go.
43. I can forgive.
44. My life is my story, and I’m proud of it.
45. I view changes as new opportunities.
46. There’s nothing wrong with me.
47. There’s nothing wrong with anyone.
48. I don’t have to be sad.
49. I am fulfilled.
50. I have a purpose.
51. I deserve to love myself.
52. I can take it step by step.
53. I am proud of myself.
54. Now is a perfect time.
55. I’m getting stronger every day.
56. It is well.
57. I will be excited for what’s coming.
58. I can be inspired.
59. I can improve.
61. I can get up if I stumble.
62. I am fierce.
63. I can say “NO”.
64. I’m going to show the world what I’m capable of.
65. Life is what I make it.
Want to get real results? Get this list as a FREE printable and repeat these powerful sayings to yourself every day, until your negative self talk disappears.
Tools That Help You To Get Rid Of Negative Self Talk
If you want to clear up your mind, get rid of anxiety, fear, and become more positive, you can also try various journaling exercises. For negative self talk, I highly recommend you to try my printable Mindset Super Pack:
It has 12 wonderful journaling tools that you can use to create a mindset of a strong, resilient, and radiant person – without any hard effort. My favorite thing about this little Bundle is how helpful it is when negative self talk is trying to bring you down. CBT-based, gentle exercises help you to challenge negative thoughts and make sure they’re not based on irrational beliefs (like filtering, polarizing, and others – there are even more types of negative self talk!).
More Tips To Help Your Negative Self Talk
Negative self talk is a well-known topic for me, therefore I’ve shared even more ideas to help you get rid of negative self talk and teach yourself new, healthier thinking patterns. Here are a few articles that can help you further:
And if you like these negative self talk tips, scroll down for more!