how journaling can help you with negative self talk
Negative self talk gets us all at some point.
One of my least favorite things about myself is my rumination and constant negative thinking.
I can be so mean to myself and get in a cycle of thinking horrible things about my appearance, things I’ve done or said, my relationships, my work ethic, etc.
It can be exhausting, and I know I’m not the only one plagued with negative self talk.
Do you ever attempt to stop the negative self talk, and it only makes it worse? Sometimes I’m so focused on changing my thoughts that I’ll end up in an endless cycle of thinking bad about myself.
“Believing in negative thoughts is the single greatest obstruction to success.”
― Charles F. Glassman
Maybe it’s intrusive thoughts, or maybe I just don’t do well at changing thoughts quickly. In those moments, it can be helpful to write it all out.
It allows me to get everything off my mind, while also writing things out in detail to exhaust the thoughts out of me.
Check out all of self love diaries’ journal prompts!
what to actually journal
There’s different methods for what to journal!
I know I explained the importance, but you’re probably thinking ‘okay, what now?’
List out the negatives: Sometimes it’s helpful to list the negative self talk as it comes into your head.
You’re criticizing yourself for a mistake you made? Write it out. You’re calling yourself mean names for the way you look today? List out your complaints. You’re stuck in a negative rumination cycle? Document the flow of thoughts.
While it’s not fun to see the hurtful thoughts on paper or on your phone, it can be helpful to see the comments at a later time when you can think more clearly and positively.
“The language we use is extremely powerful. It is the frame through which we perceive and describe ourselves and our picture of the world.”
— Iben Dissing Sandahl
You may have a different mindset and might be disgusted by some of the things you were thinking. For me, it helps me see how irrational and nonsensical I was being. It can help you better identify and call out negative self talk in the moment.
additional reading: 25 journal prompts for mental health
Contradict with the positives: Journal your response to the negative self talk. If you’re calling yourself mean names and criticizing yourself, think of examples that prove those things aren’t true.
For example, if I’m thinking about how dumb I am for getting a lot of edits back on a work assignment, I’ll write out all the times that I’ve done well on work assignments. I may counter the negative self talk with compliments and praise I’ve received from my boss or coworkers.
“It’s hard to stop negative thoughts, but it is not impossible. You just need to shift your focus to positive thoughts and avoid going down the spiral of negativity and self-pity.”
― Dee Waldeck
It reinforces the idea that I’m not dumb, and I have a lot of times to show for being smart in the workplace. Once you’re able to contradict the negatives and speak on the positives, you become unstoppable.
Document the timing: When does your negative thinking usually pop up? Does a certain person or group of people trigger the thoughts? Does a specific place or environment make the self talk worse?
Notice when the negative self talk is coming up, and journal when those moments typically are. You may notice there’s a pattern or trend.
It can help you prepare for negative self talk, or even avoid it all together.
“It is not always possible to do away with negative thinking, but with persistence and practice, one can gain mastery over them so that they do not take the upper hand.”
― Stephen Richards
additional reading: journal prompts to deal with insecurities
Little updates: Don’t be afraid to journal on the go.
If you are speaking negatively to yourself while you are away from your physical journal or normal spot to write, try jotting down your thoughts in a digital journal, notes app, voice notes, etc.
Being away from your journal doesn’t mean the negative self talk will just stop. Having the flexibility to do it while you’re on the go allows you to describe the little updates, mini wins, negative moments, etc.
