The Link Between Negative Self-Talk and Anxiety

Do you often have an inner dialogue going on throughout the day?

How would you categorize the nature of these little self-chats?

Mostly positive or mostly negative?

If you answered that your inner chatter is mostly positive, then most likely you’re aware of the impact self-talk has on you.

On the flip side, you might find yourself recalling insults, complaints, and harsh judgments being the brunt of your inner chatter. This overall negative mental forecast has its own unique impact on your life. Unfortunately, it typically comes in the form of anxiety.

Though struggling with anxiety is no walk in the park, you are by no means stuck in the habit of mentally beating yourself up. You can take measures to influence the link between your negative self-talk and anxiety. The goal? To improve what you tell yourself and forecast a more tranquil, self-loving life.

First, learn to identify what’s happening in your mind.

What is Negative Self-Talk?

Some people imagine negative self-talk to be a nasty conversation with yourself. As if routinely standing in front of the mirror hurling insults at your own reflection would fall under this simplified description. This isn’t exactly the case, though.

Like a sly fox sneaking into a hen house, negative self-talk can creep into your thoughts without your mind paying much attention. It’s not as forthright or recognizable as that mirror scenario.

Negative self-talk can be very sneaky. In fact, most of the time, you probably don’t even know you’re doing it.

Also, it doesn’t take just one form. Calling yourself “stupid” would surely qualify, but what about all the other thoughts that send your anxiety through the roof?  “What if” thoughts and “you should have…” judgments are all facets of negative self-talk that have a resounding effect on your peace of mind.

Recognizing Negative Self-Talk

There are many different types of negative self-talk. Each type invites some level of anxiety. Do a little self-inventory and see if you recognize any of these phrases or something similar?

• “What if I mess it up?”
• “My co-workers don’t appreciate my hard work. I always cover for them and they don’t even care.”
• “I should have tried harder and this wouldn’t have happened”
• You’re such a screw-up! You can’t do anything right!”

While it’s only natural to experience negative thoughts sometimes, ongoing mental boxing matches aren’t healthy. They certainly don’t ward off anxiety.

In fact, these are the types of thoughts that cause anxiety to sky rocket. Soon worry and upset can affect your health, relationships, and your life in general.

What Links Negative Self-Talk to Anxiety?

You strive and strive but never seem to get what you want where you want to go or become who you hope to be. Why? Negative self-talk often tells you it’s because you’re not good enough.

Again, negative self-talk can manifest in various ways. Some types of this talk focus on worrying. Other types encourage you to navigate life as a perfectionist. Still, other types implore you to play the part of the victim.

Each type has its own vitriol and each its own powerful effect. By allowing your mental chatter to remain negative, you’re allowing your subconscious mind to be guided by negative emotions. Your thoughts create your feelings, rather than the other way around.

So, how do you silence the negative self-talk and battle with debilitating anxiety?

Breaking the Link

First, listen to your inner-chatter.

When something goes wrong or you encounter a conflict, take stock of the state of your mind. Pay attention to the thoughts that you think about yourself. You can even keep a journal of your thoughts in these situations to help you identify the mental culprits.

Secondly, when you do recognize the negative self-talk, try not to get down on yourself.

You may have just realized you’re beating yourself up, but recognize your desire to change that as well. Focus on the positive: you have just removed your mental boxing gloves.

Finally, replace the negative inner-chatter with positive inner-chatter.

You can design these replacements yourself or ask for help. For instance, a therapist can help you determine what phrases will be best suited for you. Whatever you do, you can choose your thoughts and words consciously and intentionally.

Break the link between negative self-talk and anxiety to connect with more contentment and inner happiness. What you tell yourself matters.