![]() So the first step in challenging negative thoughts is to become aware that you’re having them.Īccording to Jewell, it’s not just about becoming aware of what you’re saying to yourself, but also when you’re saying it. Our propensity for negative self-talk is often automatic, as the nature of the mind is to fixate on the negative. Here are a few tips to start rewiring your negative thinking and stop your inner critic in its tracks. “We have to rewire our brains for positivity.” “By rewiring our thinking, we can become more optimistic about the future,” she says. Jewell, who teaches a course called “ Silence Your Inner Critic,” describes this technique as a “rewiring” of the brain. Other research has shown that psychotherapy for negative thinking, including cognitive behavioral therapy (CBT), can help individuals challenge their negative or irrational thoughts.īy identifying your negative recurring thought patterns, a CBT-certified therapist can help you learn how to respond to your negative thoughts in a more constructive manner. Ability-talk: “I am very good at this!”īy prioritizing their effort over the outcome, subjects who practiced positive effort-talk were able to detach themselves from any negative thinking about their competencies and abilities.Here’s a look at the differences, according to the study: For starters, it’s helpful to consider your effort versus the outcome.Īccording to research from 2019, children who practiced positive “effort-talk” performed better in mathematics compared to children who practiced positive self-talk, “ability-talk,” or no self-talk at all. ![]() But challenging thoughts takes a little more effort than just trying to think positively. The negative feedback simply stood out more in their minds.Ĭhallenging negative thoughts is a practice of reframing your negative self-talk to create a positive shift in your mindset. In fact, recent research found that regardless of peoples’ mental health status, participants were more likely to recognize negative verbal feedback over positive feedback. Our propensity to doubt, dwell, and ruminate is also related to feedback and criticism. The imposter phenomenon is also associated with depression and anxiety. ![]() We relinquish any successes we may have earned because we don’t believe in ourselves and our abilities.įeeling like a fraud is a form of self-doubt that can be brought on by the pressures we often feel to succeed. When you’re hyper-critical of that 10% and are constantly questioning your abilities, then your negative self-talk has manifested into self-doubt.Ī consequence of self-doubt, according to Jewell, can be the “ imposter phenomenon” (or syndrome), a self-deprecating mindset that occurs when we don’t acknowledge our achievements. Despite that 90% of your efforts went over really well, you dwell and ruminate on the other 10% that could have improved. Think of a time when you accomplished something, but you focused more on that one thing you could have done better. However, if you find that you’re constantly questioning whether you’re good or capable enough, the negativity bias suggests there’s a tendency to fixate more on what you did “wrong” than what you did right. When it comes to our abilities and talents, the occasional bout of self-doubt is common. The link between self-talk and self-doubt For instance, if one or both of your parents were diagnosed with clinical depression, there’s a chance - not a guarantee - that you may also experience symptoms of depression, which may depend on how your genes express themselves. While there’s also some evidence to suggest that depression is heritable, more research is still needed. Other research has shown that self-deprecating thinking, a form of negative self-talk, is also more common among women. In addition, research from 2013 suggests that rumination is a major cause of depression in women, who are also twice as likely to be diagnosed with depression as men. Indeed, research shows that repetitive negative thinking, or unhealthy rumination, is a common comorbidity among depression and anxiety disorders. Jewell explains that a habit of overthinking is associated with clinical mental health conditions like depression. ![]() “Epigenetics shows that gene expression is both what we inherit in our genes and also how we interact with the environment that will determine how genes express,” Jewell says. How we were raised and conditioned and how we live (diet, exercise, and sleep quality) can influence to what degree we might experience depression, anxiety, and stress. Genetic factors that may cause depression can vary. The field of epigenetics posits that gene expression can change depending on our behaviors, environment, or both. Our predisposition to negative thinking can be genetic and also a byproduct of our upbringing, conditioning, or both. Is negative self-talk related to depression? ![]()
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