What is Self-talk?

Self-talk is the daily dialogue that we have with ourselves – those habitual things we say to ourselves either in word or thought. Self-talk can be both positive and negative. People don’t always think that self-talk is important; however, it can have a big influence on how people view their life, their family, even their illnesses. For people who have chronic illnesses such as arthritis, negative self-talk can propel the cycle of pain forward and contribute to people feeling poorly. Self-talk has been found to affect a person’s level of pain, depression and fatigue. Taking inventory of this internal dialogue may help to shed new light on symptoms and pain patterns.

How can I change negative Self-talk?

1. Write down negative or self-defeating thoughts or words, particularly those that come to mind when you are not feeling well.
2. It may help to think about where the negative thought originated (You’ve never liked taking medication- When did that start? You believe that your symptoms will never go away- Did some event contribute to that belief?).
3. Replace the thoughts identified in #1 with a new positive thought. Examples:
“I just can’t do anything right!” Replace with, “I made a mistake, but I can improve.”
“Nothing is going to help me feel better!” Replace with, “This new treatment will help and I bet I will be able to move more freely. I will hope for the best.”
4. Rehearse.
5. Practice in real situations where you would normally be negative.

Building on a Positive Foundation

• Some people find it helpful to have a list of positive affirmations ready to focus on when negative thoughts start to fill their mind. Take the time to list the things that you do well and things that you genuinely like about yourself. This will help to motivate you beyond how you feel.
• Envision yourself completing tasks successfully and accomplishing what you want to accomplish.
• Take care of yourself (physically, mentally, spiritually, etc.). Investing in yourself can help you to feel better.
• Sometimes it helps to pay attention to people or relationships that make you feel worse. Good relationships allow you to have boundaries and do what you need to do to stay healthy.

Don’t Give Up!!

Be patient with yourself. Negative habits are not learned overnight and it usually takes time to establish new thought patterns. Maybe you haven’t reached your goals yet, but even small improvements should be seen as part of the overall victory! One day at a time – never give up!