“Negative Self-talk” is a destructive habit and part of a defense mechanism that we often develop to protect ourselves. Many people end up talking themselves out of actions that may be scary or uncomfortable. “I can’t do this”, is really just a way of saying, “I don’t want to deal with the experience of doing this.”
We are all strongly influenced by our feelings, often determining how and what actions we ultimately take. If the feeling is uncomfortable, “negative self-talk” will result in not taking any action at all. Many people assume that if a past experience produced a certain/NEGATIVE result, there is nothing they can do to change the outcome in the future to produce a different/POSITIVE result. Ex: “I have tried every diet there is. I know what I should do, I just can’t do it.”
Understand that only you can make the choice NOT to repeat old patterns, such as poor eating habits, non-exercise filled days, and negative thinking. You have the ability to recognize and choose the feelings you have. If you don’t like feeling guilty, frustrated, or doubtful, you can choose not to. You, and no one else, must decide what is comfortable for “you”. In order to become successful at making healthy choices, you must avoid “negative self-talk” and start practicing positive thinking.
Positive or negative self-talk plays a big part in your decisions. Be on the lookout for “negative self-talk”; notice how it influences your choices and how it can negatively affect your effort to change. For example, you’ve just returned from a vacation where you took a break from exercise and low-fat eating. You tell yourself, “I feel so fat. I’m back where I started. I don’t have enough will power to start all over again. Maybe I’m just meant to be overweight “. You begin to feel guilty and frustrated, all of which leave you overwhelmed, discouraged, and you then give up. Reflect on the positive feelings you had before the vacation. Are you really back to ground zero? Of course not, you accepted change in the past and developed a new way of living, these skills are yours forever. The vacation may have even done some good. Everyone needs a break sometimes; otherwise, you might have felt deprived and not really enjoyed yourself. It’s time now to tell yourself: “It felt good eating whatever I wanted and taking a break from exercising, I had a great time. Now I’m going to focus back on the low fat, active lifestyle I was enjoying before vacation. There is no reason to beat myself up. I’ll just take it one day at a time, I did it then and was successful I will do it again.” Rethink your previous decision, the negative one, and imploy the actions that will move you forward towards a more positive change.
As you begin to identify a “negative self-talk” situation, you will find yourself recognizing it, becoming more aware of it, and finally as quickly as it starts you stop it. Not enabling it to interfere with your optimistic outlook. It is very important to practice positive thinking and to remind yourself that you are a worthwhile person in whatever it is you do. Try consistently to accept the fact that you are making productive changes to improve your health. Visualize yourself as capable, happy, and confident. You should be proud of yourself; these affirmative feelings will help you with the process of change.
Remember, inevitably there are going to be times when you will feel frustrated or depressed. Positive thinkers know that these feelings are valid, and do not try to ignore them. Positive thinkers acknowledge and understand them; they don’t blame themselves for the conditions that lead to these feelings. Good luck, stay strong, stay positive, and enjoy all the wonderful benefits of a healthy lifestyle!