How to squash negative self-talk

Hands-On Activities

Engaging in hands-on activities can be a powerful way to break free from negative thought loops. Dr. Joy Harden Bradford suggests activities like gardening, knitting, or even playing with playdough to help shift focus away from self-critical thoughts 1. These activities can trigger a childlike part of the brain, offering a sense of joy and distraction from negative self-talk.

Doing things with your hands really can help to kind of break that... obsession with yourself.

--- Dr. Joy Harden Bradford

Additionally, spending time outdoors and connecting with nature can provide a broader perspective, reminding us of the world beyond our immediate concerns 1.

   

Daily Action Plan

Creating a structured daily action plan can effectively combat negative self-talk. Dr. Joy Harden Bradford outlines a three-step approach: monitoring, disputing, and affirming 2. By keeping a log of negative thoughts, individuals can identify patterns and challenge their validity.

Sometimes it really helps to have affirmations recorded in your own voice because then your brain doesn't know if that's you speaking in real time or it's a recorded message.

--- Dr. Joy Harden Bradford

Incorporating positive affirmations into daily life, especially through recorded voice memos, can reinforce self-kindness and counteract negativity 2.