Talking Therapies Blog


Uplifting Notes to Your Self Can Change Who You Are: #1

Thumbnail image by Justin Posey

The Power of Positive Self-Talk

Do you want to feel calmer and less anxious? Do you want to improve your health and well-being, and confidence? Do you want to have the energy to give your goals your best effort?   Your positive words and outlook has a powerful impact on your actions.

Each time I sat down to write an internal voice in my head said "you can't write". This self-dialogue had been running for many years and despite all the evidence that countered this claim each time I was required to write a report or an assignment the thought "you can't write" created a change in my brain and my body. My heart would race, I felt sick in the stomach, I was unable to focus, and often I would avoid the task because my my mind was in turmoil. The thought changed my brain and my body responded. I tried many techniques to change the thought, live with the thought, and have a dialogue with the thought with some success.  However the most effective was replacing the thought with the uplifting and positive thought "I am a writer". My brain and body responded differently. Yes my work is not Booker Prize material however I can write!

"I am" are two of the most powerful words you can say to your-self because what you put after them will shape your reality.  Self-talk is an internal dialogue that can affect your confidence, self-esteem, and sense of self-worth.  Positive self-talk - a personal (mental) conversation with a positive mental attitude towards your life and your self, can change your attitude, your actions, and your actual reality.

PositiveSelf TalkGiveitatryPersonal success through Positive Self-Talk

Positive Psychology is the scientific study of the strengths and virtues that enable individuals and communities to thrive. The field is founded on the belief that people want to lead meaningful and fulfilling lives, to cultivate what is best within themselves, and to enhance their experiences of love, work, and play.

The emerging field of positive psychology research shows that having a positive outlook on life strengthens the immune system (bodies defences against illness), cardiovascular system (optimists have fewer heart attacks), and the body's ability to handle stress.

So why should you run a positive self-talk dialogue with your self? Here are several benefits that you can expect from a constructive self-dialogue:

1) It helps boost your confidence.

2) It introduces optimistic thoughts that protects you from depression.

3) It eliminates stress.

4) It shields your heart.

5) It can help you improve your performance in anything you do. 

The cycle of positive self-talk cycle:
Affirmation ->Attitude -> Action -> Actual reality 
Alison Ledgerwood looks at the research of why we get stuck in the negative and that we need to work and practice at looking at the upside of situations.


Notes to My Self

10  Affirmations & Attitudes to change your Actual reality

1. I appreciate what I have

Perceptions are how we make meaning of the world and where we fit in it.

Give gratitude and remember to appreciate what you have.

What do you appreciate about your life?

What are grateful for right now today?

2. I define my own success

What is your picture of success?

When did you feel successful?

How can you succeed today?

3. I strive for what I want

Take the time to reflect on your goals.

What do you really want?

Is what you are doing now going to get you what you want?

What is the one step you will take today?

4. Fear is Natural

Know your fears.  I am scared of/to ......

Remember you have the courage to move through the fears.

What are your fears?

Are your fears getting in the way?

5. Follow your enthusiasm

 I am passionate about .... (make a list of 5-10 things that make you feel alive and awake).

How can you act on your passion?

How will you keep the momentum going and stay focused?

6.  My life has meaning

Live your life purpose.

Your life purpose is when you feel most connected and fulfilled.

Do you know what is important to you?  Write it down!

7. Opportunities surround me

Take-up your opportunities.

Choose opportunities that add quality to your life.

What opportunities exist right now?

8. My happiness is up to me

Happiness to me is .......  (name 10 things, people, activities that make you happy).

You can choose to be happy.

What can you do right now to feel happy?

9. I have strengths

My strengths are ....... (name as many strengths as you can, they don't have to be what you consider to be traditional strengths).

Use your strengths to create the changes you want in your life.

What new strength may be useful to you?

10. I learn from my experiences

Who or what has been your greatest teacher?

You are learning all the time - take the time to reflect on the lessons in your life.

How can you keep that learning alive?

# 2 of the series coming soon with more Uplifting Notes to Your Self

Be Positive


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