Introduction
Are you a parent concerned about your young person’s mental well-being? If so, you’re not alone. Negative self-talk is a common issue among young adults, especially in today’s high-pressure, social media-driven world. But what if there were proven techniques to help your young adult shift from a negative to a more positive and constructive inner dialogue? Drawing from 15 years of experience in the MoD-sponsored Cadet Forces and as a youth worker, I’ve seen firsthand the transformative power of mental self-care techniques. My own journey through anxiety and PTSD has also given me a unique understanding of the mental health challenges that young people face today.
The Importance of Self-Talk
Self-talk is more than just the words we tell ourselves; it’s a powerful tool that can either enhance or diminish our mental well-being. Negative self-talk can lead to increased stress, reduced focus, and lower self-esteem. On the flip side, positive self-talk can boost confidence, improve mood, and even enhance performance.
Key Techniques for Transforming Self-Talk
Accepting Thoughts as ‘Just Thoughts’
One of the first steps in transforming self-talk is to recognize that thoughts are not facts. They are simply mental events that pass through our mind. By detaching ourselves from our thoughts, we can observe them without judgment and let them go.
It’s easy to get caught up in a whirlwind of negative thoughts, especially when stress levels are high. However, teaching your young adult to see these thoughts as mere ‘thoughts’ can be liberating. This technique is often used in mindfulness practices and has been shown to reduce anxiety levels significantly.
Practicing Friendly Feelings and Self-Compassion
Being kind to ourselves is crucial, especially when we’re going through challenging times. Instead of criticizing ourselves for perceived shortcomings, we can practice self-compassion, treating ourselves with the same kindness and understanding that we would offer to a good friend.
In a world where social media often dictates self-worth, it’s crucial to instil the values of self-compassion in your young adult. Encourage them to treat themselves with the same kindness and understanding they would offer a good friend. This shift in perspective can be a game-changer in how they deal with stressful situations.
Thought-Stopping Techniques
When we find ourselves spiralling into negative self-talk, thought-stopping techniques can be incredibly effective. This involves consciously saying ‘stop’ to interrupt the negative thought process and then redirecting our focus to something more positive.
Negative self-talk can be intrusive and overwhelming. Thought-stopping techniques, often used in cognitive behavioural therapy, can help your young adult gain control over their thought processes. Simple methods like visualizing a stop sign or snapping a rubber band on their wrist can interrupt the flow of negative thoughts, providing a moment of clarity.
Labelling Feelings and Thoughts
Putting a label on our thoughts and feelings can help us gain perspective. Instead of saying ‘I am anxious,’ we can say ‘I am experiencing anxiety,’ which creates a separation between us and the emotion, making it easier to manage.
Sometimes, the mere act of labelling what we’re feeling can provide a sense of control. Encourage your young adult to name their emotions and thoughts. This simple act can provide a moment of detachment, allowing for a more rational approach to problem-solving.
Replacing Anxious Thoughts with Constructive Ones
When we catch ourselves in a cycle of negative self-talk, we can consciously choose to replace those thoughts with more constructive ones. For example, instead of thinking ‘I can’t do this,’ we can say ‘I will do the best I can.’
It’s not enough to just stop negative thoughts; they need to be replaced with constructive ones. Teach your young adult the art of positive reframing. Instead of thinking, ‘I can’t do this,’ encourage them to say, ‘I can try my best.’ This shift in language can have a profound impact on their mental well-being.
Actionable Steps
To help you and your young adult practice these techniques, we’ve created a downloadable PDF guide. This guide provides a step-by-step approach to each technique, making it easy to implement them in daily life.
Download the Self-Talk Guide PDF
Conclusion
Transforming self-talk is not just a one-time effort; it’s a lifelong practice that can significantly improve mental well-being. By taking these actionable steps, you’re not only helping your young adult but also setting an example that mental health is a priority worth investing in.
Ready to make a change? Download the Self-Talk Guide and start practicing these techniques today. Share your experiences on social media and explore other relevant programs and initiatives on offer around South Queensferry.