Ten Ways To Reduce Negative Mind Chatter

talkingSo many of my friends and colleagues mention negative mind chatter. Only the other day I had a woman tell me she doesn’t feel like a good enough mother (she is), and a man tell me he doesn’t know how he got to where he is in life (because he’s clever, kind, and hardworking). I could quote numerous other examples, and I think writers are particularly prone to this.

Negative mind chatter sits in between the social self-deprecation that is practised by some cultures, including mine, and full-on impostor syndrome. It is the little voices in your mind that tell you you ought to work harder, you’re too fat/thin, your writing is rubbish. And so on. Almost everyone has them, I think, to some degree or another. They’re a nuisance at best, hard to get rid of, and can be destructive, sabotaging our conscious wishes to move forward in our lives.

The good news is there are things we can do to help reduce our negative mind chatter. Here are ten ideas to consider. None of these will work for everyone, but each of them should work for some people.

  1. Aim for calm acceptance of each voice and its message. If it can’t upset or scare you, it will have much less power; maybe even no power. Imagine it has come to visit; welcome it in politely, as you might a tradesperson who has come to fix something in your house, then let it do its own thing while you focus on whatever you want to be doing.
  1. Visualise the character who is speaking. Feel free to make them as comic and grotesque as you like. Then visualise yourself batting that creature away in any way you choose. This is your visualisation so there are no holds barred: if you want to visualise yourself pushing it off a cliff, or punching it into oblivion, that’s your call. Mine is a little coal-black goblin who I belt out of sight with a frying pan. I have no idea why, but it is, and it works – at least for a while.
  1. Take a step back from the voice. Think about what it’s saying to you and why. Then imagine one of your friends is in the position you are in, and think about what you would say to them. I bet you anything you like it’s not the same. Then try saying to yourself, out loud, what you would say to your friend.
  1. Flip the voice. Whatever it is saying, find the opposite and say it out loud. So if you have a voice that says you don’t work hard enough, you might choose to say ‘I work effectively and well and I value my work-life balance’. You could also write your statement on a Post-It note and stick it somewhere you’ll see it regularly.
  1. Positive affirmations may sound airy-fairy but they can be helpful. They should be in the present tense, include the word ‘I’, and contradict some of your mind chatter. So if you have a voice muttering that you’re unattractive and nobody will ever love you, you might decide on the affirmation ‘I am beautiful/handsome and I am loved.’ Say it out loud, ten times, every day, with as much conviction as you can muster.
  1. Meditation helps to rest the mind from all thoughts, not only the negative ones. For seated meditation, find somewhere quiet that you can be comfortable and close your eyes. Focus on your breath at the tip of your nose: in and out, in and out. If thoughts intrude don’t worry, let them go and bring yourself back to your breath. Any single moment free of thought is a success. It takes years, maybe decades of practice to let thoughts go for a sustained period. But don’t let that worry you either because even sitting and focusing on your breath for five minutes, with a couple of moments within that where you’re truly thought-free, will leave you more rested than you expect.
  1. Walking meditation is also great, particularly if you’re restless or don’t have easy access to quiet space. Walk slowly and steadily, through a green space if you can. Focus on the movement and sensation of walking and the sights and sounds around you in the present moment. Feel your connection to the earth and the sky. Hear the traffic or the birdsong, notice the air on your face, any aromas – pay attention as fully as you can to all the sensations from your body walking and the place you’re in. If thoughts intrude don’t worry, let them go by or walk away from them and bring your focus back to your body and your surroundings. Some people find this easier or preferable to seated meditation; others like to use both depending on their mood, the weather, etc or as a complement to each other.
  1. Writing can be useful for particularly persistent voices. Divide a page into two columns, whether hard copy or electronic. In the left column write whatever the voice says. In the right column write a counter-argument. Repeat this, always writing the same thing in the left column and something different in the right column, until the arguments in the right column become convincing. Keep the document handy and refer back to it any time that voice starts up again.
  1. Smile at yourself in the mirror and give yourself three honest compliments, out loud. This can be a great way to start and finish the day. If you use this regularly, vary the compliments. They can be about small actions or qualities: ‘Well done for letting that woman with the crying baby go ahead of you in the queue.’ ‘Good job staying calm when your co-worker was being really annoying.’ Or of course they can be about bigger things when that’s appropriate.
  1. Remember that thoughts, and their associated feelings, move and change. They are not static and you are not stuck with them. Look back and remember times when you thought and felt differently from the way you think and feel today. Know that you can think and feel differently in the future.

If you suffer from negative mind chatter I hope you will find something here to help you and so help your writing. If none of these work for you, or your negative mind chatter feels overwhelming, please consider seeking professional help. I’ve used professional help in the past, and I still use some of the tactics above, to quiet my own negative mind chatter. It’s not completely gone but I can deal with it now. So can you. Good luck!

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4 thoughts on “Ten Ways To Reduce Negative Mind Chatter

  1. Thanks, Helen, for your excellent suggestions for dealing with unwanted thoughts. All of them are worth trying. It’s important to keep trying, for quite some time.
    Personally, I never have self-talk, but that is because I have no auditory imagery (this is the auditory analogue of aphantasia). However, it’s possible for negative feelings to be present even without hearing a voice.
    I belatedly learned how common it is to have damaging self-talk. Most of the members in our writing programme (https://www.bmartin.cc/classes/hop/) report it.
    To tackle unwelcome thoughts, it’s useful to think of the mind as having two modes, a fast, intuitive and mostly unconscious mode and a slow, rational mode requiring effort. Psychologist Daniel Kahneman, in his book Thinking Fast and Slow, calls these systems 1 and 2. What happens with negative mind chatter is that thoughts emanating from system 1 emerge into consciousness.
    The usual methods of countering these thoughts rely on conscious processes, using system 2. However, there’s no direct communication between the two modes, as explained by Timothy D. Wilson in his revealing book Strangers to Ourselves. Wilson says that system 1 (which he calls the adaptive unconscious) can slowly change if one’s behaviour changes. This leads to the approach of “fake it until you make it”, for example pretending to be confident until you actually do feel more confident.
    This process can take weeks or months. So it’s important to persist with measures to counter negative mind chatter even when progress seems painfully slow, and to persist despite setbacks.
    Brian Martin

    Liked by 1 person

  2. Thanks to you too, Brian, for your thoughtful and insightful comment. I loved Thinking Fast And Slow but I haven’t come across Strangers To Ourselves, though I know about the ‘fake it till you make it’ approach and have used that myself at times. I’ll put Strangers To Ourselves on my ‘to read’ list.

    Like

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