Have you ever thought of doing something absolutely amazing and then instantly thought “No!”? What or who talked you out of it? Why is this? A lot of the time, our inner voice goes unchecked and becomes super critical. We go along with its objections and criticisms, agree with its opinions without any question.
If you feel as if something is holding you back from doing as well as being more than you are at the moment, your inner voice could be the cause. Rather than allowing this one-way which to dictate the type of life you’re leading, you will be able to change it into a two-way dialogue which is constructive, helpful, and even life changing.
It all begins with developing the ability to observe and really hear what it is saying.
What Does Your Inner Voice Say?
When something is going well, do you congratulate yourself mentally? Alternatively, are you quick to point out details which could have been better? A lot of us hear that little voice in our head however this internal dialogue is frequently the opposite of positive and uplifting. Why?
When we sit and think, we frequently ponder about things which we need to do. We explore in our minds about how or why we are required to achieve these tasks. Regrettably, we worry about whether or not everything will become completed. Scientists usually divide negative thinking into three forms, worry, stress-reactive as well as emotion-focused:
- Worry: This refers to the cognitive process of thinking about potential future negative events or situations. Worrying is often accompanied by feelings of anxiety and apprehension. It is a form of negative thinking that focuses on the future.
- Stress-reactive: This form of negative thinking refers to the cognitive and emotional responses to an existing stressful situation. Stress-reactive negative thinking is often characterised by ruminating on past events and experiences as well as how they have contributed to the current stressful situation.
- Emotion-focused: This form of negative thinking refers to the cognitive and emotional responses to negative emotions such as sadness, anger, or fear. Emotion-focused negative thinking can involve rumination on the negative emotions themselves, as well as self-criticism and self-blame.
All three kinds have been strongly linked to depression as well as anxiety.
Say What You Want And Not What You Don’t Want
Make a deliberate effort to alter negative sentences to positive ones, even though the negative sentence has a positive meaning. The mind doesn’t recognise negative words such as “no” as well as “don’t”.
If we say, “don’t think of a black cat”, what do you think of? The mind needs to establish the thought (black cat) before you can get rid of it.
So, with sayings such as “I will not eat junk food”, get into the good habit of altering it to “I will eat healthy food”. This means the same but with a more subtle yet powerful impact.
Turning negative thoughts into positive ones can be a challenging task but there are several additional strategies you can use to help you shift your perspective and focus on more positive aspects of your situation. Here are a couple of methods you can try:
- Practise mindfulness: Mindfulness involves paying attention to the present moment without judgment. When you notice negative thoughts creeping in, try to observe them without getting caught up in them. By staying present, you can reduce the power of negative thoughts and create space for more positive ones to emerge.
- Practise gratitude: Focusing on things you are grateful for can assist with shifting your attention away from negative thoughts. Take a couple of minutes every day to pen down things that you are thankful for, or simply take a moment to reflect on the positive aspects of your life.
- Challenge negative thoughts: When negative thoughts arise, challenge them with evidence that contradicts them. For example, if you’re thinking “I’m not good enough,” challenge that thought by reminding yourself of times when you have succeeded or received positive feedback.
- Practise self-care: Taking care of yourself can help lower stress and promote a more positive mindset. Make time for activities that you enjoy, prioritise rest and relaxation, and take care of your physical health through exercise and healthy eating.
Visualise Success
The little voice in your head is possibly quick to point out everything which could probably go wrong. Stop listening to it and rather, practise visualising success. See all the wonderful things which could take place in your mind. The old saying, “seeing is believing” rings true, so spend time going through a scenario where only positive things take place.
Visualisation is a powerful technique that can help you achieve your goals by creating a clear mental image of success. Here are some techniques to help:
- Create a mental movie: Imagine a movie in your mind that plays out your success. Visualise every detail, including sights, sounds, and emotions. Try to make the movie as vivid and detailed as possible.
- Use positive affirmations: Use positive affirmations to reinforce your success visualisation. Repeat positive mantras to yourself, such as “I am successful” or “I am capable of achieving my goals.” This can help to reinforce the positive image in your mind.
- Visualise the process: Rather than just focusing on the end result, try to visualise the steps you need to take to achieve your success. Visualise yourself taking action and making progress toward your goals.
- Practise regularly: Make visualisation a regular part of your routine. Spend a few minutes each day visualising your success and reinforcing your positive mindset.
- Use imagery: Use imagery to support your success visualisation. For example, create a vision board with images that represent your goals and aspirations. Look at the images regularly to reinforce your positive mindset.
- Engage all senses: When visualising success, try to engage all of your senses. Imagine what it feels like to achieve your goals, what it smells like, what it sounds like, and what it tastes like. By engaging all of your senses, you can create a more powerful and realistic image of success in your mind.
Change “Should” To “Could”
Correct language which has an enforced burdening effect, and particularly that which brings with it a feeling of failure or disappointment if not done.
Common instances include “I should go to the gym”.
By altering “should” to “could”, we are relieved of the obligation of obligation and it becomes our selection. “I could go, or I could not go”, it’s my decision!
Clearly the consequences of our decisions are also ours too to deal with, but it lightens the pressure slightly and the tendency is then to actually go.
Write Down Your Negative Thoughts
If you are continually plagued by worries as well as doubts, write them down. Give your thoughts the opportunity to spill onto the page. Once you’ve succeeded with getting all these worries out of your mind, imagine yourself wiping your mind clean. Then, metaphorically wipe away these worries by burning or recycling the paper. Remind yourself that these anxieties are no longer running rife in your brain.
Journalling can be an effective way to dispel negative thoughts because it allows you to externalize and process your emotions in a constructive way. Here are some reasons why journalling works to dispel negative thoughts:
- Provides a safe space: Journaling provides a safe and private space where you can express your thoughts and feelings without fearing judgment or criticism. This can help you to be more honest and open with yourself about your negative thoughts and emotions.
- Increases self-awareness: By writing about your negative thoughts and emotions, you can gain a better understanding of why you’re feeling the way you do. This increased self-awareness can help you to identify patterns and triggers that contribute to negative thinking.
- Facilitates problem-solving: Journalling can help you to identify solutions to the problems and challenges that are contributing to your negative thoughts. Writing down your thoughts and feelings can assist you to clarify your thinking and generate new ideas for overcoming obstacles.
- Promotes positive thinking: By focusing on positive aspects of your life and expressing gratitude in your journal, you can shift your focus away from negative thoughts and emotions. This can help you to cultivate a more positive and optimistic mindset.
- Provides a record of progress: By regularly journalling about your negative thoughts and emotions, you can track your progress over time. This can be a helpful reminder of how far you’ve come and can provide motivation to continue working toward positive change.
Journalling can be a powerful tool for dispelling negative thoughts and emotions. By providing a safe space for self-expression, increasing self-awareness, facilitating problem-solving, promoting positive thinking, and providing a record of progress, journalling can help you to overcome negative thinking and cultivate a more positive mindset.
Practice Self-Compassion
Be kind and compassionate towards yourself, just as you would towards a friend. When you make mistakes or face challenges, offer yourself words of encouragement and support rather than criticism and blame.
Use Positive Affirmations
Use positive affirmations to reinforce your constructive inner voice. Repeat positive statements to yourself, such as “I am capable of achieving my goals” or “I am worthy of love and respect.”
Remember, building a constructive inner voice takes time and practice. Be patient with yourself and try to incorporate these strategies into your daily routine. With persistence and effort, you can develop a more positive and constructive inner voice that supports your goals and well-being.
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Frequently Asked Questions
What is a constructive inner voice?
A constructive inner voice is a positive and supportive inner voice that helps you build confidence, resilience, and well-being. It is characterised by encouraging self-talk, positive self-beliefs, and a growth mindset.
Why is it important to build a constructive inner voice?
A constructive inner voice is important because it can help you reduce negative self-talk, increase self-confidence, and build a more positive mindset. It can also help you manage stress and overcome obstacles more effectively.
What are some techniques for building a constructive inner voice?
Some techniques for building a constructive inner voice include practising self-compassion, reframing negative self-talk, using positive affirmations, practicing gratitude, surrounding yourself with positive influences, challenging negative beliefs, and celebrating your successes.
How can I practise self-compassion to build a constructive inner voice?
To practise self-compassion, be kind and understanding towards yourself, especially during difficult times. Treat yourself with the exactly the same kindness and understanding which you would offer to a friend in need. Offer yourself words of encouragement and support, rather than criticism and blame.
How can I challenge negative beliefs to build a constructive inner voice?
To challenge negative beliefs, identify the beliefs that contribute to negative self-talk and examine them critically. Ask yourself if these beliefs are really true and look for evidence that contradicts them. Replace negative beliefs with more positive and constructive beliefs that support your goals and well-being.