What is self-talk?

Self-talk is the way you talk to yourself — either spoken out loud or silently in your mind. It is also known as your inner voice.

There are different types of self-talk:

• Spontaneous self-talk happens naturally and is often emotional.
• Goal-directed self-talk is when you answer your own thoughts in a more focused way.
• Strategic self-talk is when you repeat certain words or phrases to stay calm, motivated or focused.

Everyone's self-talk is different. What you say to yourself shapes how you feel, think and perform.

What is negative self-talk?

Negative self-talk is when your inner voice is harsh or overly judgemental and treats these criticisms as the whole story of you. It often focuses on:

• mistakes
• doubts
• expecting things to go wrong

Negative self-talk may sound like:

• "I'm never going to be able to do this."
• "I'm no good at this."
• "I always mess things up."

What is positive self-talk?

Positive self-talk is when you use encouraging or supportive thoughts. It means you treat yourself with kindness and understanding.

Positive self-talk may sound like:

• "I've handled challenges before and I can handle this one too."
• "I can improve if I keep trying."
• "I can do this step by step."

The more specific your self-talk is, the more effective it becomes — for example, recalling times you succeeded and the qualities you used (such as determination and patience) helps you connect with your values and strengths.

How can negative self-talk affect my health?

Negative self-talk can affect how you feel about yourself and how you handle challenges.

Negative self-talk may:

• lower your confidence
• make you feel less certain about your abilities
• increase anxiety and depression
• make tasks feel harder
• affect how much attention and effort you put into something
• affect your body image, which may lead to eating disorders

What are the benefits of positive self-talk?

Positive self-talk may help you feel more confident and more willing to keep trying, even when something is hard.

Positive self-talk helps you:

• feel more confident about your abilities
• stay focused and motivated
• reduce symptoms of anxiety and depression
• feel more in control of your life
• feel more positive about your body image

How can I stop negative self-talk?

Negative self-talk may become repetitive. To break out of that cycle, try these tips:

• Notice your thoughts. Become aware of your inner voice. Try to spot the moments when your self-talk becomes helpful so you can use it more often.
• Pause before reacting. Automatic thoughts may feel true even when they're not. Taking a moment to pause can help you consider and question them and calm your emotions.
• Use less fixed and more neutral words. Think about times you have coped well, and what you were valuing at the time. Change harsh thoughts like "I can't do this" to something gentler such as "this is hard but I'm trying". Short cues like "focus" or "I can keep going" may also help.
• Practise self-compassion. Try talking to yourself the way you would speak to a friend who is struggling and needs encouragement or support.
• Remember your strengths. Think about the things you do well, when you have got through hard times and what you drew on in the past. This makes negative thoughts quieter and less powerful.
• Stay in the present. Negative self-talk often comes from worrying about the future or replaying the past. Focusing on what you're doing right now can help you feel calmer.

When should I see my doctor?

See your doctor or talk to a mental health professional when your negative self-talk:

• is constant
• makes you feel stressed or low
• starts to affect your daily life

ASK YOUR DOCTOR — Preparing for an appointment? Use the Question Builder for general tips on what to ask your GP or specialist.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Resources and support

healthdirect has a list of Australian mental health resources.

You can also find more information and support on the following websites:

• ReachOut has online resources for young Australians to help with mental health issues and build resilience.
• Beyond Blue offers information about anxiety and related support. Call 1300 22 4636 or chat online.
• Lifeline offers crisis support and suicide prevention services. Call 13 11 14 or chat online.
• Suicide Call Back Service offers phone and online counselling to people affected by suicide. Call 1300 659 467.
• Access SANE's range of free mental health supports at sane.org/get-support.
• Black Dog Institute offers online support for people affected by mental health disorders.
• QLife has free LGBTIQ+ peer support and referral so you can talk about sexuality, gender, bodies, feelings or relationships.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

Languages other than English

• Beyond Blue has mental health information in languages other than English.
• THIS WAY UP has coping tools and worksheets in languages other than English.
• Embrace Multicultural Mental Health offers mental health resources and personal stories translated in more than 30 languages.
• Transcultural Mental Health provides information and services for people from other cultures or people who prefer languages other than English.

Information for Aboriginal and/or Torres Strait Islander peoples

• WellMob Healing Our Way has online social, emotional and cultural wellbeing resources.
• headspace has a range of ways to support you online or by phone.
• Black Dog Institute has support services for Aboriginal and/or Torres Strait Islander peoples.
• 13YARN offers confidential crisis support for Aboriginal and/or Torres Strait Islander peoples. Call 13 92 76.