The following are show notes from today’s podcast episode:
In episodes 7 and 8, we talked about our inner dialogues – the things we say to ourselves – turning into self-fulfilling prophecies. We defined negative self-talk as that inner critic that limits your ability to believe in yourself, your abilities and your potential. It diminishes your ability to see situations clearly, make positive changes, and even lowers your confidence.
- Our thoughts and experiences shape our inner dialogue.
- Researchers estimate that we think about 50,000 to 70,000 thoughts a day – and about 80% of those thoughts – 40k – 56k – are negative.
Studies show that our thoughts have both psychological and physical effects on us. Some effects of negative self-talk are psychological while others are physical. Psychologically, negative self-talk can cause fear, anger, anxiety, guilt, shame, regret, depression, hopelessness, and most commonly, stress. Physically, negative self-talk causes your muscles to weaken, bodily reactions to increased stress levels, gastrointestinal and digestive problems, headaches, and more.
However, when we experience positive self-talk, we flood our brains with endorphins that help us to relax and become more alert and focused on what’s important. Not to mention, we also experience positive psychological effects such as being more optimistic, motivated to achieve goals, and confident in expected outcomes.
6 Types of Negative Self-Talk
In Ep. 7, we shared 6 types of negative self-talk. As a refresher, here are the 6 types mentioned in the podcast episode.
A. Filtering (which is basically Focusing on the Negative)
B. Always or Never Inner Dialogue – This is when you find yourself thinking in terms of always, never, every time, everyone, no one, and so on.
C. Personalizing (also known as Guilt-tripping) –
D. Catastrophizing (Catastrophic Predicting) – This is when you imagine the worst possible outcome in any situation
E. Polarizing – This is when you see things in black and white – you believe there are only good or bad outcomes, no in-between
F. Mind Reading – This is when you tell yourself that you know what another person is thinking and it’s usually negative.
This week, we are diving deeper into filtering. This type of negative self-talk is when you can’t see anything positive in your situation due to solely focusing on the negative. You magnify the negative aspects of a situation and feel like there’s too much bad, so you fail to identify with the good.
5 Examples of Industrial Filters that can Transform Negative Self Talk
The following notes are directly from today’s podcast episode.
remove particles from air as it passes through filtering elements such as dust, fumes, oils, and bacteria. They are also used to clean the air before exhausting it.
used to process electronic signals by removing unwanted frequency components and enhancing others. Usually operate at frequencies below RF (radio frequency) and are also used to minimize or eliminate electrical noise.
electrical devices that eliminate or minimize electromagnetic interference or radio frequency interference within a system. This kind of filter is normally placed between an AC power line and the equipment that needs protection.
placed in the path of light sources to allow only specific wavelengths to pass or be transmitted. Primarily used in photography and videography and include UV, infrared, or bandpass functions, allowing specific ranges of wavelength to be transmitted to aid in producing a clearer image.
used to remove contaminants from water and are primarily used in any system that requires water to be filtered or cleaned by removing debris and particles. Many of the appliances that require a water filter include water parks, aquariums, refrigerators, and other smaller household items.
Transforming the Filter from Negative to Positive
Transforming negative self-talk into a positive affirmation is one of the most effective ways to changing your inner dialogue. It’s important to remember what an information is and how to use it.
An affirmation is a positive statement that can help you to challenge and overcome self-sabotaging and negative thoughts. The way we use affirmations is by repeating the statement often and doing the most important thing – believing in the words you say. When developed as a habit, affirmations can help make positive changes.
Instead of filtering by focusing on the negative, it’s time for flip the script and focus on the positive! This begins with our thoughts. Here are 10 affirmations to get you started.
10 Affirmations to Transform Negative Thoughts into Positive Thoughts
- I filter negative thoughts that do not serve me.
- I let go of fear, doubt, guilt, and shame.
- I acknowledge this negative thought and let it go.
- I focused on the good things in my life.
- I am grateful for the abundance I have.
- Focusing on the positive is becoming easier for me with each thought.
- I focus on the things that are in my control and leave the rest to God.
- I have the power to filter negative thoughts from my mind.
- I can filter negative thoughts by quieting my mind.
- I will not allow fear to decide my future.
The more you practice replacing your negative self-talk, the more equipped you’ll be to reach your greatest potential. Practicing positivity isn’t about disregarding the unfortunate nature of a situation, but instead acknowledging that you will find a way around it.
At the end of the day, it’s more important to actively do your best and give God the rest.
Subscribe to the leaders’ lab podcast, download today’s episode, rate, comment and share so we can reach millennial leaders across the globe.