M0012 - Manage Self-Talk
Manage Self-Talk
- Identify and alter negative thought patterns to improve self-esteem and reduce anxiety.
- Managing self-talk involves becoming aware of your inner dialogue and reframing negative or critical thoughts into more constructive, supportive ones.
- This practice helps foster a healthier mindset, reduce stress, and build resilience in the face of challenges.
Examples
- Cognitive Reframing: When a negative thought arises, challenge it by considering alternative perspectives or more balanced, positive interpretations.
- Affirmations: Developing a habit of using positive affirmations to counteract self-doubt and reinforce self-worth.
- Thought Journaling: Keeping track of negative self-talk in a journal and identifying patterns, then working to reframe those thoughts over time.
Discussion
Managing self-talk can benefit from practices such as self-awareness exercises to recognize unhelpful thought patterns and develop mindfulness. Reality testing allows you to question the validity of negative assumptions and fears.
One way of managing persistent negative thoughts is to label and reject the inner critic, to separate your self-worth from harmful thoughts. Practicing Self-compassion is also crucial to being kinder to yourself, especially when facing difficult moments.
Sub- and Co-Mitigations
| Mitigation | Description |
|---|---|
| M0003 - Self-Awareness Exercises | Exercises designed to enhance self-awareness, including emotional awareness, to help individuals understand their thoughts, feelings, and behaviors better. |
| M0003.002 - Reality Testing | Techniques to evaluate the accuracy of thoughts and perceptions. |
| M0012.001 - Label and Reject Inner Critic | Recognize personal critical thoughts and reject them. |
| M0012.002 - Self-Compassion | Showing yourself the same compassion you would show others. |
| M0012.004 - Effort-Based Success | Focusing on the effort and commitment invested in a task as the bar for success, rather than the final outcome. |
| M0018.001 - CBT-I | A structured, evidence-based therapy designed to help people with chronic insomnia. |
Expressions
| Expression | Description |
|---|