When how you’re thinking is getting you down, it can help to reassess what you’re saying to yourself each day. It’s worth trying to dispute any negative thinking and ask yourself some challenging questions about whether the way you’re thinking about things is working for you.
The hard part about self-talk is that it always feels true. Even though your thoughts might often be biased or incorrect, you tend to assume that they’re facts.
Self-talk is often skewed towards the negative, and sometimes it’s just plain wrong. If you are experiencing depression, it is particularly likely that you interpret things negatively. That’s why it’s useful to keep an eye on the things you tell yourself, and challenge some of the negative aspects of your thinking.
With practice, you can learn to notice your own negative self-talk as it happens, and consciously choose to think about the situation in a more realistic and helpful way.
Learning to dispute negative thoughts might take time and practice, but is worth the effort. Once you start looking at it, you’ll probably be surprised by how much of your thinking is inaccurate, exaggerated, or focused on the negatives of the situation.
Whenever you become aware you’re feeling depressed, angry, anxious or upset, use this as your signal to stop and reflect on your thoughts. Use your feelings as your cue to reflect on your thinking.
A good way to test the accuracy of your thoughts might be to ask yourself some challenging question. These questions will help you to check out your self-talk to see whether your current view is reasonable. C
There are four main types of challenging questions to ask yourself:
1. Reality testing
2. Look for alternative explanations
3. Putting it in perspective
4. Using goal-directed thinking
Recognising that your current way of thinking might be self-defeating (i.e. it doesn’t make you feel good or help you to get what you want) can sometimes motivate you to look at things from a different perspective.
Also check the related topics:Depression Anxiety Stress Body Image Self esteem