Thinking in a positive way and stopping the negative thinking pattern is a good strategy you can use to handle the stress you might be experiencing in just about any circumstance. A positive mood can increase your ability to process new information and it helps improve your self-esteem.

Can you teach yourself to think positively? ABSOLUTELY! You can use cognitive restructuring, a process of replacing the thoughts, ideas, and beliefs that maintain an individual’s problems. The self-talk, or positive self-statements are soundless, mental speech you can use when you are thinking about something, planning, or trying to solve a problem. The self-talk can do a lot to give you the confidence that frees you to use your talents to the fullest.

Here are 5 strategies to help you keep your self-talk in check:

  1. Fine-tune your self-talk.  During the day ask yourself, “What am I saying to myself right now?”  Then write the thoughts and analyze the statements and the feelings behind them.
  2. Use uncomfortable emotions and moods such as stress, depression, and anxiety as a cue to listen to your self-talk.  Identify the feeling, then ask yourself, “What was I saying to myself right before I started feeling this way?”
  3. Compare your self-talk predictions (what you thought was going to happen) with what actually happened. If the reality is different, pinpoint where your self-talk needs adjustment.
  4. Get help from a friend, partner, or therapist. Find someone who can help you identify ways your self-talk is distorted and help you improve your self-talk.
  5. Find the statements that help you cope more effectively with stressful situations.

 

Replace Negative Self-Statements with Positive Ones

Negative Self-Statement

“I’ll never get this work done by tomorrow.”

Positive Self-Statement

“This is going to be tough but it is still possible to do it.”

“If I work real hard I may be able to get it all done by tomorrow.”

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Marta Rocha

About the Author: Marta Rocha is a Mental Health Counselor. Marta is fluent in Portuguese, Spanish and English. Marta Rocha is specialized in the areas of Marriage Counseling, Family Issues, Stress Management, Leadership Training, Anxiety, Depression, Sports Psychology, Grief, and Substance Abuse & Addictions. Marta Rocha has 12 years of experience in sales & marketing, advertising, promotions, management, and professional development. Her professional affiliations are with the American Counseling Association, and the American Association of Christian Counselors.

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