Self-talk Worksheet: Changing from Negative to Positive

Self talk includes all the things you say to yourself in your mind. Your own self-talk has the potential to influence how you process any event and the subsequent emotions, thoughts and outcomes.

Criticisms, blame, guilt, shame are examples of some negative self-talk directed at yourself. They will only worsen your struggle in the moment. Whereas, confident, uplifting, encouraging thoughts which are examples of positive self-talk have the power to even change a negative situation into a positive one.

How can you recognize your own self-talk?

You have to be consciously aware of your thoughts to catch and challenge the negative ones. Any thoughts tearing you down need to be challenged and changed. Any thoughts showing self-compassion need to be held on to and cherished.

Awareness

Always be aware of the things you say to yourself in any situation.

What is the situation?

How am I feeling?

What am I thinking?

Control

Do not let the situation overwhelm or control you. Take control of your thoughts. Take a PAUSE. Breathe in and out. Analyse your thoughts

Question

…your thoughts instead of believing in them blindly. Look for evidence to prove or disprove it. Be your own judge.

Is there evidence to support/negate my thought?

Replace

Once you have identified the negative thought, use the questions given below to begin the process of actively replacing them with positive ones. Shift your focus towards helpful actions you can take in the moment

Questions to help you change your negative self talk:

Are my thoughts lifting me up or bringing me down?
What would I day say to a loved one in a similar situation?
Could there be other possible ways to look at this situation?
How can I put a positive spin on these thoughts?
What could be some alternative explanations for this situation?
What if I am exaggerating the situation? Would taking a break/stepping away help deal with this?
What actions can I take to better the situation or leave the situation?

Reference

Tod D, Hardy J & Oliver E.(2011). Effects of Self-Talk: A Systematic Review. J Sport Exerc Psychol, 33(5), 666-687.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.