Recognizing and Reshaping Self-Talk: The Power of Internal Dialogue by Maram Barakat, M.A.

Updated: Sep 26

"Make sure your worst enemy doesn’t live between your own two ears."

Laird Hamilton

Self-talk refers to the internal dialogue we have with ourselves, encompassing our thoughts, beliefs, and attitudes. It can be either positive or negative and significantly influences our emotions, behavior, and overall mindset.

Recognizing and reshaping self-talk is essential for improving mental well-being and fostering resilience, ultimately helping us navigate life’s ups and downs more effectively.

Here are different types of self talk:

Positive Self Talk

Encouraging and supportive inner dialogue
Examples: "I can do this", "I’m capable of handling this challenge"
Promotes confidence, resilience, and optimism!

Negative Self Talk

Critical, pessimistic or self-defeating inner dialogue
Examples: "I’m not good enough", "I always mess things up"
It can lead to decrease self-esteem, anxiety, and depression

Neutral Self Talk

Factual, non-judgment observations
Examples: "It’s raining today, I will plan my day accordingly", "I will practice and stay focused"
Neither positive nor negative, but can be a stepping stone to more constructive thinking

Instructional Self Talk

Focuses on guiding oneself through task or processes
Often used in sports and performance situations
Examples: "Keep your eye on the ball", "Remember to breathe deeply"

Perfectionist Self Talk

Sets unrealistically high standards
Examples: "Anything less than perfect is unacceptable"
Can lead to stress, anxiety, and procrastination

Comparative Self Talk

Involves measuring against other others
Can be positive or negative
Examples "I’m doing better than most people in the situation" or "Everyone else is more successful than me"

Rational Self Talk

Logical, reality based thoughts, that challenge irrational beliefs
Part of cognitive restructuring in therapy
Examples: "This is difficult, but not impossible", "Making a mistake doesn’t make me a failure"

Mindful Self Talk

Focus on the present moment without judgment
Examples: "Right now I’m feeling anxious and that’s OK"
Helps in developing awareness and acceptance

Understanding these different types of self talk is crucial for identifying our own patterns and working towards more constructive internal dialogues. The goal is often to cultivate more positive, rational and mindful forms of self-talk while reducing negative and catastrophic thinking patterns.

Maram Barakat, M.A., is currently pursuing her Ph.D. in Clinical Psychology at Fairleigh Dickinson University. She has a master's degree in Clinical Psychology from Teachers College, Columbia University, with a special focus on global mental health and research methods. She is primarily interested in providing access to quality mental health services in low-to-middle income countries and vulnerable populations. She is especially passionate about working with survivors of abuse and violence. In fact, she has integrated her passion with her academic interests by focusing her master's thesis on culturally adapting and implementing cognitive processing therapy to Syrian refugee women who have experienced sexual violence during and post-displacement. Maram has worked as a mental health professional and advocate in Lebanon, Uganda, and New York for the past six years. At the Lukin Center, Maram will be taking on the role of social media manager. Her main responsibilities entail managing and monitoring the center's social media platforms, creating content, increasing engagement, and more. Apart from her professional interests, she enjoys acting, karaoke, and extreme sports.