Self-talk is that little (sometimes big) voice in your head. It can be negative or positive. Negative self-talk makes you doubt or feel bad about yourself. It makes you question your capabilities and self-worth. But the thing about self-talk is that it is your internal voice. You can control it. Turn off the naysayer and give yourself and your health a boost. Start right now and tell yourself, “You’ve got this!”

IT’S AN INTERNAL CHEERLEADER

Positive self-talk can be like having a cheerleader in your head. When you practice positive self-talk—and it will take practice—you reduce stress and anxiety, lower blood pressure, improve heart health, and strengthen your mental resilience. Positive self-talk is a powerful tool for enhancing both mental and physical health, as well as your overall outlook on life.

HOW TO GET STARTED

There are various ways to incorporate positive self-talk into your daily life and reap the myriad health and wellness benefits. Here are a few to get you started on your journey to self-love. 

Try Affirmations: By replacing negative thoughts with uplifting affirmations, you cultivate a mindset that enhances your overall well-being. Next time you face a challenge, swap “I can’t” for “I can.” Focus on the ways you can make things happen, not the obstacles. Say it out loud and repeat it in your head as often as necessary until you believe it in your brain and heart. Remember: “You’ve got this!” Start every day with positive affirmations. Use short, powerful statements like “I am capable,” “I am deserving of good things,” or “I can handle whatever comes my way.” Repeating these daily and often throughout the day can help rewire the brain to focus on a positive image of yourself and your capabilities.

Reframe Negative Thoughts: Don’t let negativity harsh your mellow. Replace and reframe negative thoughts like “I’m terrible at this,” with positive thoughts like “I’m getting better every day, and soon I am going to crush this!”

Keep a Journal: Every day, write down at least three things about yourself that are amazing or soon will be. Write down what you are grateful for and what you are capable of. Don’t sell yourself short. Tell yourself what you are proud of that you never say out loud. Are you a good friend? Do you make killer pizza? Are you a good listener? Are you great at your job? Write it down and remember it. This practice shifts focus from what’s lacking to what’s abundant, fostering a more overall positive outlook.

Use Visualization: Imagine you are floating above yourself. Then, whatever your hoped-for outcome, picture yourself accomplishing it. Make the image clear, and fill in the details. Put yourself in the room, gym, or office where it would come to pass. Visualize feeling the motion of the equipment as you work out. Visualize yourself smiling and feeling confident as your boss gives you the promotion. Visualize yourself in a sparkling clean and organized room. Visualize successful outcomes and personal achievements. Science has shown that this technique enhances motivation and confidence and improves outcomes.

Attract Positivity: Engage with positive content, whether it’s books, movies, podcasts, or (definitely) people. If someone is always bringing you down or making you doubt yourself, cut them loose or tune them out by turning up the volume of positive self-talk in your head. Look around. You have to be the cheerleader in your head, but you may also have one standing by your side. Cherish the people who cherish you. Surrounding yourself with positivity and people who believe in themselves, and who believe in you, can reinforce your own positive self-talk.

MAKE POSITIVITY A HABIT

By consciously cultivating a habit of speaking to yourself positively and affirmatively, you can significantly enhance your well-being, resilience, and overall quality of life. The practice of positive self-talk—it bears repeating, you have to practice—offers a pathway to a healthier, happier existence. You got this!