The Coping Kete

No. 154: Supportive Self-Talk

This week, to attain, maintain or regain my sense of wellbeing…

… I will practice catching my inner critic and responding to my self-talk with kindness.  As I move through my week, I will pause each time I notice my mood change and take a moment to observe what I am telling myself about the situation and my feelings. When I notice critical, judgemental or harsh self-talk, I will label the thoughts and deliberately respond with self-talk that is kind, compassionate and supportive towards my situation, my feelings or myself. When I notice supportive self-talk, I will label that too and respond with self-talk that recognises the way I have been able to support myself in the moment and encourages me to keep talking to myself in this way.

For example, I might say “I notice I’m telling myself I am a stupid, loser for making that mistake. It’s okay to make mistakes sometimes. It’s okay to feel bad about it. It doesn’t mean I’m a loser though. I am still learning.

As I move through the week, I will learn to label my unhelpful self-talk and deliberately talk to myself in a way that builds me up instead of cutting myself down.  Self-talk is automatic but we can bring it into our awareness and use it to support ourselves through moments of stress and distress.

When I am comfortable noticing, labelling and responding to my self-talk with support and kindness, I will add ‘Supportive Self-Talk’ to my Personal Coping Kete for moments of stress and distress. When times are tough, I’ll be able to catch my harsh inner critic and feed myself supportive, compassionate self-talk to balance out my response. Self-judgement adds another layer of distress to already difficult situations. Giving ‘voice’ to my inner supporter can make my distress less intense and easier to cope with.

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