Negative Self-Talk: Silence Your Inner Critic For Good
Negative self-talk isn't something to take lightly. It weaves itself into every day of our lives. It convinces us that we should not attempt whatever it is that is in our heart's desire. It's a breeding ground for Imposter Syndrome.
I grew up in a strict household. At home, I was often corrected or criticized; I was seldom celebrated or praised. My mistakes were magnified and my successes ignored because that is what I was supposed to do. The pros of growing up like this are that I truly have created the habit of attempting excellence in whatever I do. The cons of growing up like this are that I took over the habit of criticizing everything I did with what I was saying silently to myself. No accomplishment ever feels big enough. I spent years of my life picking up where strict parenting left off. Praise myself? Never.
I'm in sales training currently where we are covering topics like sales and lead generation. The idea of picking up a phone to call people is so terrifying for most, they never even try. New technology seems like a behemoth of a mountain for them to climb. There's a way in which our imaginations create disastrous outcomes so strong and vivid that we're absolutely convinced that beginning in the first place is futile. There are common themes among the women that I work within my coaching program and negative self-talk is extremely common. Why wouldn't it be?
Anything that we practice over and over again starts to run on autopilot. We can start thinking of our negative self-talk as an auto-correct that only gets it wrong.
When spell check mishaps happen to our phones do we stop, look at the mistake, correct the spelling without torturing ourselves for bad spelling and then hit send and continue with our day? Or do we send the automated words, whether it has typed what we intended or not, and then spend the day berating ourselves about it? Negative self-talk has become the spell check misspellings that we ignore because we've been doing it so long. How do we stop it when it is incessant?
Here are four things that can be done to help stave off automatic negative self-talk:
1.Observation
Start watching your reactions as if you are outside of yourself looking in. Watch yourself with curiosity. If you're having a tough moment ask yourself, "What's really wrong?". Are we upset about what happened or is it an oft-practiced reaction on autopilot? At first, it may seem strange but with practice, it can be illuminating.
Are you upset about what is going on or is it because it feels like the way you were always silenced as a child? What are the emotions you're having teaching you? Observe yourself both when happy and when upset. We get to feel our feelings and should. There seems to be this incorrect assumption that being positive means blocking out our negative feelings. Being positive doesn't mean negating unpleasant feelings. It is positive to take a step back and listen (without judgment) to what comes up when we ask ourselves questions.
2.Self-Soothing & Praise
We get to be our own best friend. When our friends call us in distress, we jump to being their best cheerleader. When we find ourselves upset, we can be our own biggest critic. We deserve to be our own best friend in our head.
I can be found reminding myself that right now, everything is OK. Even if there are steep challenges to overcome, in this moment, everything is OK. How often do we have to get to the other side of conflict before realizing that it was a lesson that we needed to get in order to grow? We can find ways to remind ourselves of this even as we go through the fires of life. As a survivor of sexual assault, I have to remind myself often that it is OK to be OK. I can be on heightened alert at all times. Even the smallest setbacks seem huge building blocks.
I call my inner best friend my personal superhero. She is always on-hand to say I'm doing better than I'm giving myself credit for. I'd bet money the same can be said for many of us, survivor or not. My inner best friend will clear the worry space out by declaring: "Nothing to see here folks!" Be the cheerleader friend you are to others for yourself in your own mind because you can say more to yourself than a superficial, "You got this!"
3.Pivot Your Inner World
There is a book called Coming Alive: 4 Tools to Defeat Your Inner Enemy, Ignite Creative Expression & Unleash Your Soul's Potentialby Barry Michels and Phil Stutz. Inside this book are four tools that can be used on the spot to shift our negative thought patterns.
Let's say that your negative self-talk is loud and distracting. Find a place that you can stop, close your eyes, and feel what you are feeling with intensity. Imagine doing this while sitting in a room with large glass windows. Make everything outside the window disappear. Then make everything inside, except you, disappear. You are left with yourself and silence. The space created by this exercise may help you quiet your mind enough to continue on with the day. Not everything works for everybody. I encourage you to find out about the other tools because they can be implemented on the spot when you need them.
4.Who Gave You That Script?
Ask yourself whose voice that negative self-talk really belongs to? In my case, I took up where my strict parent left off. I also remained in an unconscious state of survival mode. I never gave myself a break and I only paid attention to what I thought needed fixing. Whatever was fine in my life, I ignored. It doesn't need fixing so it doesn't need focus. Plus, if everything is going well, I'd be preparing for the next shoe to drop. Then one day, it dawned on me that I had taken up right where my strict parents had left off.
One of the things I do if the negative self-talk starts is to remind myself, this is not my voice. I don't have to do this for them. I can choose the inverse.
You are the adult in the room now. How do you choose to talk to yourself? Write down the things that you say most often. Now rewrite them inverted. Start practicing the repetition of these inverted statements to drown out the auto-negative. Pre-program your responses to the negative self-talk so that they automatically flow. It took several years to get the automatic reaction going, so it is going to take practice and time to change it. Be easy with yourself as you practice. Beating ourselves up for not doing something new perfectly right away only adds fuel to the negative self-talk machine. Choose a few from this list to practice as soon as you notice the negative monologue beginning. You do have the power to rewire your automatic response to life's challenges.
I am a fan of starting small. For example, I got into the bad habit of saying "f*ck my life" if a mishap happened. Now, I catch myself before I say it and say "Bless my life," instead. It seems so small but every house is built bit by bit. Retraining our brain is the same way.
In fact, I'd argue that small but consistently gentle changes are the best ones to practice for lasting change. What do you say to yourself when mishaps happen or challenges arise? Practice your own version of "Bless my life". When you stay consistent with your practice, one day you'll step back and observe that you are now saying your new supportive self-talk.
Being your own best friend in your head is much better than broadcasting those naysayers installed by someone else. Strip away all the noise and you realize that right now, in this moment, inside of yourself everything is fine.
Pre-planning the response challenges and stresses will slowly faze out the unwanted voices and truly bless your life. Please know that there is no shame in getting help from a coach like myself or a therapist or even a support group. Take Action and practice, practice, practice.
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
Why Every Woman Should Write A Love Letter To Themselves
Jada Pinkett-Smith Wants You To Chill With The Negative Self-Talk
How Pursuing God Taught Me Self-Love
Feeling Yourself Is The Vital Step To Finding The Love Of Your Life
Featured image by Shutter Stock.
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ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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You've Never Seen Luke James In A Role Quite Like This
Over the years, we've watched Luke James play countless characters we'd deem sex symbols, movie stars, and even his complicated character in Lena Waithe's The Chi. For the first time in his career, the New Orleans-born actor has taken on a role where his signature good looks take a backseat as he transforms into Edmund in Them: The Scare—a mentally deranged character in the second installment of the horror anthology series that you won't be able to take your eyes off.
Trust us, Edmund will literally make you do a double take.
xoNecole sat down with Luke James to talk about his latest series and all the complexity surrounding it—from the challenges taking on this out-of-the-box role to the show's depiction of the perplexing history of the relationship between Black Americans and police. When describing the opportunity to bring Edmund's character to life, Luke was overjoyed to show the audience yet another level of his masterful acting talents.
"It was like bathing in the sun," he said. "I was like, thank you! Another opportunity for me to be great—for me to expand my territory. I'm just elated to be a part of it and to see myself in a different light, something I didn't think I could do." He continued, "There are parts of you that says, 'Go for it because this is what you do.' But then also that's why it's a challenge because you're like, 'um, I don't know if I'm as free as I need to be to be able to do this.' Little Marvin just created such a safe space for me to be able to do this, and I'm grateful for everything I've been able to do to lead to this."
Courtesy
Them: The Scare, like the first season, shines a light on the plight of Black Americans in the United States. This time, the story is taking place in the 1990s, at the height of the Rodney King riots in Los Angeles. While the series presents many underlying themes, one that stands out is Black people and the complicated relationship with the police. "For the audience, I think it sets the tone for the era that we're in and the amount of chaos that's in the air in Los Angeles and around the country from this heinous incident. And I say it just sets the tone of the anxiety and anxiousness that everybody is feeling in their own households."
James has been a longtime advocate against police brutality himself. He has even featured Elijah McClain, the 23-year-old Colorado man who died after being forcibly detained by officers, as his Instagram avatar for the past five years. So, as you can imagine, this script was close to his heart. "Elijah was a soft-loving oddball. Different than anyone but loving and a musical genius. He was just open and wanted to be loved and seen."
Getty Images
Luke continued, "His life was taken from him. I resonate with his spirit and his words...through all the struggle and the pain he still found it in him to say, 'I love you and I forgive you.' And that's who we are as people—to our own detriment sometimes. He's someone I don't want people to forget. I have yet to remove his face from my world because I have yet to let go of his voice, let go of that being [because] there's so many people we have lost in our history that so often get forgotten."
He concluded, "I think that's the importance of such artwork that moves us to think and talk about it. Yes, it's entertaining. We get to come together and be spooked together. But then we come together and we think, 'Damn, Edmund needed someone to talk to. Edmund needed help... a lot [of] things could have been different. Edmund could have been saved.'
Check out the full interview below.
Luke James Talks Ditching Sex Symbol Status For "Them: The Scare", Elijah McClain, & Morewww.youtube.com
Featured image by Getty Images