Self-talk can fuel what you think and what you do more than you might realize. While it can be positive and encouraging at times, it can also be negative. Unfortunately, that can drive feelings that lead to anxiety and even depression. 

Negative self-talk is very powerful and can be difficult to ignore. But, it isn’t impossible. You’ve probably heard the saying that you “are your own worst enemy”. In many cases, that’s true! No one can hurt or hold you back quite like yourself. 

Thankfully, there are key ways you can transform your self-talk into something more positive. As a result, you will have a better chance of fighting back against negative thinking and depression. In time, such empowerment can result in a stronger sense of self-worth. 

Let’s take a look at some of those tips that you can start putting into practice immediately. 

1. Acknowledge Those Thoughts

Ignoring negative self-talk simply doesn’t work long-term. You might be able to “block out” that little voice for a while, but honoring and accepting emotions for what there are is important for improving mental health. 

Instead of avoiding the negative dialogue within you, acknowledge the self-talk. Doing so helps you to recognize it clearly and helps you separate the “good” from the “bad”. This way, you give yourself a chance to pause and notice that the negative things you’re telling yourself aren’t true. 

2. Look for Evidence

If you can’t convince yourself that the thoughts driving unhelpful self-talk aren’t true, then look for evidence. For example, if a thought pops into your head that your boss wants a meeting with you because you’re going to get fired, look for the clues. Have you been performing poorly at work? Have you received any warnings? 

Most of the time, you will be able to get rid of negative self-talk by logically proving them wrong. So, don’t be afraid to become a detective when that inner talk gets too dark. You may feel empowered and more in control of your moods as a result.

3. Think About Something More Realistic

Once you understand that the negative thought isn’t true, think about how you can transform it into something more accurate and reality-based. 

Using the same example, if your boss calls you into a meeting, what are the possible reasons? Is there a project you’re working on that they might want an update on? Have you been hitting your sales quotas and they want to congratulate you? Are there changes happening in the office and they want your opinion? 

4. Separate Your Negative Critic From Yourself

While negative self-talk occurs in your own mind, it’s a good idea to try to separate yourself from that voice. 

Your inner critic isn’t you. It isn’t who you want to be, and it isn’t what you really think about yourself. By repeating some of those affirmations to yourself, you can take away some of the power from that critic, and put more focus on who you really are and who you want to be. 

5. Push Back Against Your Inner Critic

It won’t be easy to get rid of that negative voice at first. So, while acknowledging it is important, it might be even more important to debate with it. 

Yes, that might seem a bit silly, at first. But, fighting back with the negative talk inside your head is another way to take away some of its power. One of the reasons negative self-talk can be so powerful is because people often let it take over. Remind yourself of who you are, and talk back. 

6. Get Support Soon

You don’t have to deal with negative self-talk on your own. Finding someone to talk to that can help you become stronger against that inner-dialogue can make a big difference. A therapist or counselor, for example, can provide you with even more tools to silence that inner critic for good. 

Use some of these strategies to get started as you fight back against negative self-talk. The sooner you get started, the sooner you’ll realize the lies that kind of talk has been making you believe, so you can conquer them. Depression won’t go away on its own. Techniques like those listed help but a therapist can help you solidify the fulfilling life you long for. Please read more about depression treatment and reach out soon.