Self Talk

Talk to yorself

Self-talk can help reduce stress, increase focus and boost self-esteem. Go ahead, talk to yourself. It’s normal —and good for you.

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self-talk is healthy

The practice of talking to yourself goes by many names. Some call it self-talk. Others refer to it as inner dialogue, inner monologue or inner speech. “There are so many terms for it because it really is just that normal,” notes Dr. Tworek.

So know that it’s OK to sit back and process things through an internal conversation. Taking the time to self-talk can decrease anxiety, boost self-esteem and increase productivity.

“It can be the pep talk you need at the time you need it most,” says Dr. Tworek.

Be kind to yourself

There’s anecdotal evidence, and even a handful of scientific studies, that confirm the positive effect words of encouragement can have on performance. (Interestingly, sports psychology is leading the research on this topic.) It makes sense, then, that negative self-talk serves us poorly and ought to be avoided.

“If we’re talking to ourselves negatively, research suggests that we’ll more likely guide ourselves to a negative outcome,” says Dr. Harper. “However, when self-talk is neutral — as in a statement like ‘What do I need to do?’ — or positive, such as ‘I can get this done,’ then the outcome is much more effective.”

Don’t forget to listen

“It’s important to note that [talking to yourself] is a two-part process: the talking and the listening,” says Dr. Harper. “Self-listening, otherwise known as self-awareness, is a primary factor in offering feedback for self-efficacy.”

In other words, there’s a reason you’re feeling compelled to talk out loud, so be sure to also listen to what you’re saying, too.

Dr. Nicolosi adds, “Self-talk should be thought of as a healthy way of giving ourselves the support we need to get through a moment. [It’s us] showing up for ourselves and being the friend we need.”

Cognitive Disruption

This theory suggests that people may talk to themselves out loud due to cognitively disruptive events that are often brought on by stress or other similar events. For example, feelings of anxiety or obsessive-compulsive tendencies can create cognitive disruptions linked to increases in self-talk.

For example, one study found that people tend to talk to themselves more when preparing to give a speech if they are anxious about public speaking

Social Isolation

One theory suggests that people who spend more time alone may be more likely to talk to themselves. Because they have fewer interactions with others, their self-talk may serve as a form of social communication.

people who are lonely and have a strong need to belong are also more likely to talk to themselves. Self-talk, in this case, serves to fill a need that isn’t being met by limited or unsatisfactory social relationships.

Mental Health

When people talk to themselves, they may be working problems out in their minds and speaking them out loud. This is also known as “self-explaining.” Talking out loud helps people work through their thoughts.

This is a healthy problem-solving tactic. There have been studies that show when people talk through what they’ve just experienced, they’re more likely to learn from it and understand it.‌

Self-talk refers to the way that you talk to yourself, whether positively or negatively.

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Self-talk is your internal dialogue. It’s influenced by your subconscious mind, and it reveals your thoughts, beliefs, questions, and ideas.

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When you begin to recognize your types of negative thinking, you can work to turn them into positive thinking.

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different types of self-talk

Positive and negative self-talk: Talking to yourself in a positive way may involve delivering self-affirmations or statements designed to help you stay motivated and inspired. Talking to yourself in a negative way often centers on statements that are self-critical or blaming.

Instructional self-talk: This form of self-directed speech is centered on talking through the steps that you will need to follow in order to solve a problem or perform a task.

Motivational self-talk: This type of speech is focused on providing encouragement to perform a task. For example, you might congratulate yourself for your efforts or remind yourself that you are capable of succeeding.