BREAKING THE CYCLE OF NEGATIVE THOUGHTS AND SELF-TALK

Dear reader,
Have you ever found yourself in a pattern of negative self-talk? How did if affect you?
Negative thoughts and self-talk can be incredibly damaging to our mental health. These negative thought
patterns can often become a cycle, spiraling out of control and causing us to feel anxious, depressed, and
overwhelmed. Good news is, breaking the cycle of negative thoughts and self-talk is possible with some
helpful tips and strategies.
Recognize when you are engaging in negative self-talk.
Take note of the thoughts that come up in your mind throughout the day and identify the ones that are
unhelpful or critical. You may be surprised at how often you engage in negative self-talk without even
realizing it.
Challenge the negative self-talk.
Ask yourself if the negative thought is true, or if it’s just a story you’re telling yourself. Often, negative selftalk is based on assumptions or distorted beliefs, and these can be challenged with evidence to the contrary.
Reframe your thinking.
Rather than focusing on the negative, try to find a more positive and realistic perspective. For example, if
you find yourself thinking, “I’m not good enough,” try reframing that thought to, “I’m doing the best I can,
and that’s enough.”
Practice Mindfulness.
By practicing mindfulness, you can learn to observe your thoughts without judgment and let them pass
without getting caught up in them. Mindfulness can help you become more aware of the present moment
and less focused on negative thoughts from the past or worries about the future.
Seeking support from a therapist or mental health professional.
This can be incredibly beneficial when it comes to breaking the cycle of negative thoughts and self-talk. A
therapist can help you identify your negative thought patterns, challenge them, and develop healthier ways
of thinking and coping with difficult emotions.
Breaking the cycle of negative thoughts and self-talk takes practice and persistence. By identifying your
negative thought patterns, challenging them, reframing your thinking, practicing mindfulness, and seeking
support, you can learn to break free from the cycle of negative self-talk and improve your overall mental
health and wellbeing.
By Mariam Yusuf | Nivishe Foundation