Question

Select the strategy of ( Take control of my negative self-talk) B- Why did you choose this strategy? . C- How are you going to practice the strategy? List minimum 5 methods.D-mention some of the challenges that you may face and how are you going to master it? List minimum 3 elements.

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Answer 1

Answer.

negative self-talk is an unrealistic self- appraisal that may be limiting one’s own abilities to make positive changes and reach one’s potential. Often enough, many people give negative feedback to themselves in difficult and competitive situations which further brings down one’s confidence to solve the problem. It therefore becomes important to focus on strategies to reduce negative self talk to not only increase one’s productivity but also to allow individuals to develop a more positive understanding of one’s own abilities, hopes and fears and attain a healthy resolution by addressing one’s strength areas amidst stressful situations.

Negative self talk can be controlled by applying the following strategies:

1. Thought stopping and Developing an internal contrarian: Whenever we fall into negative self talk, a quick solution is to stop the chain of negative thoughts then and there by becoming more conscious about the negative messages that we give to ourselves in situations. At this point, instead of negative opinions, we can take a contrarian point of view. For example: if we start to generalize from a negative specific situation such as “ I can never finish the work on time”, we should stop and ask ourselves to find a contradictory evidence such as the instances when we met deadlines, that ultimately points that our current negative perspective is skewed.

2. Set a higher standard for how self- talk: This strategy involves adopting an attitude of self-respect and dignity and asserting intolerance for harsh, critical judgements either from other or from one’s own self. Here, the attempt is to No talk to ourselves in ways we wouldn’t accept from a friend, colleague or family member. Critical remarks are oftentimes out of habit or conditioning and this strategy calls for breaking the habit by setting the same standards of acceptance for others and our own judgements about ourself.

3. Practice assertive optimism: this involves seeing people and situations from an optimistic perspective. It involves minimising the emotional distress by Keeping in mind that there is always another side to the story which we don’t know before jumping into conclusion and formulating any negative expectations.

4. Reframing words carefully: a primal level of controlling negative self talk involves becoming more mindful of the words and phrases used to describe oneself and practice Replacing them with more positive words. For instance, instead of saying “I’m so stupid” We can use more realistically positive and motivating words like “I can’t concentrate but I can definitely try to change the situation if I continue to work”. Such reframing is likely to additionally increase the motivation to achieve goals despite the challenges.