What is Self-Talk

I talk an awful lot about self-talk, so I thought I would do a post going back to basics on what self-talk actually is.

Self-talk is your internal dialogue. It’s influenced by your subconscious mind, and it reveals your thoughts, beliefs, questions, and ideas. Self-talk can be both negative and positive. It can be encouraging, and it can be distressing. There is a school of thought that states that much of your self-talk depends on your personality. I disagree. Your self-talk much like your personality depends on your core beliefs about yourself and the world around you.

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It can also depend on your goals, what you want to achieve, and how much effort you’ve put into achieving it. Some common self-talk includes: “I’m not good enough”. These words are often used by people who have low confidence in themselves.

This negative type of self-talk not only hurts the person’s chances of success but also further erodes that confidence. Other common self-talk includes: “I can do it”, which is often used by people who have higher levels of confidence and goals. This positive type of self-talk will help a person reach their goals faster than negative types of self-talk.

In the field of sport psychology , researchers in the 1990s discovered that how anathlete talks to him or herself can either make or break a game. In order for an athlete to perform well, they must overcome mental barriers such as “pressure” and “fear”. Self-talk helps athletes achieve this. For example, when Olympic swimmer Dara Torres swam the 100-meter freestyle , she recorded that herself-talk went as follows: “Brain on fire, legs awake, you are fast, fluid and relaxed. Let it flow through you. It’s going to be a great day.”

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Self-talk is used in other types of sports as well and can help the athlete focus on positive thoughts while competing against another person or a clock. However, self-talk isn’t just used in sports. It can be used in all aspects of our lives.

It’s not enough to just talk to ourselves to benefit from positive self talk however. According to statistical data and research on self-talk it is actually more effective when it’s written than said aloud.

In a study titled The “Self-Talk” Technique Effectiveness as Measured by Cognitive Processing in the Randomized Control Trial, scientists discovered that students who wrote their goals down and then said them aloud once a day achieved significantly better grades than those who did not use self-talk. Also, the students who used self-talk had a higher overall GPA than the other group of students.

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In addition, in a study titled The Relative Effectiveness of Three Methods for Using Self-Talk to Reduce Acute Perceived Stress , scientists discovered that elementary school teachers who wrote their stressors on cards and then said them aloud in front of a mirror reported less stress than those teachers who did not use self-talk.

Self-talk is very effective in almost everything. Even if someone has a “bad” self-image, they can use their words to help them reach higher levels of success. Self-talk is powerful and should be used frequently. When you say something aloud, it is multiplied by 1000% for the content of information going into your mind. If you don’t believe it then try this: when enacting a positive self-talk statement into your life, say it aloud. Read the sentence out loud. That’s called vocalization and that will increase the impact of positive self-talk by about 1000%.


Related Post

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Is your diet stressing you out?Is your diet stressing you out?

Are you a mum who’s trying to juggle work, family and staying healthy? Or a millennial who’s always on the go and doesn’t have time for anything else? Or maybe you’re dieting and feeling like you can’t enjoy your favourite foods anymore. If any of these sound like you, then you might be interested in finding out how your diet could be stressing you out.

When you make dinner for the family, do they have the same thing as you? Do you spend time stressing about meal plans and prepping everything in advance or are you a ‘raid the freezer at the last minute for something that isn’t going to cost you a million syns and realising the only healthy thing in there is the cardboard’ person?

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Even going out for dinner and socialising would be stressful for me. How many gins can I have? how do I eek that out so I don’t want to go home at 10? Can I view the menu in advance? What if everyone wants dessert?

So many questions and so much to think about and stress about.

With so much going on in the world, it seems silly to get stressed about being privileged enough to go out for a meal – but it isn’t silly. It’s very real and this stress can be sabotaging the very diet we are trying so hard to stick to.

When we are under stress, our bodies go into fight or flight mode and the first thing to suffer physiologically is our digestion. If we are about to fight and run for our lives, precious energy can’t be used up digesting food. This makes it much harder and slower for your body to get the nutrients it needs.

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Emotionally, we want to find comfort and ease the stress. Our minds are creating links between the diet and pain. If you were a comfort eater before you started your diet it is likely that although you are trying so hard to change the habit of unhealthy eating, your mind has spent years wiring pleasure to comfort foods. The minds job is to move us away from pain and towards pleasure. So there you are, stressed out, so your mind does it’s job perfectly of sending you cravings for comfort foods and all the things you want to stay away from.

Using RTT I re-programmed and upgraded my mind and body to make the right choices effortless and even pleasurable and I show my clients how to do this themselves as well as being their expert guide through the process. How to enjoy going out and to feel empowered and free by the healthy choices they are making and not imprisoned by them.

Maintaining a healthy lifestyle can be daunting, but it doesn’t have to be. If you feel overwhelmed and stressed at the thought of starting or maintaining a diet, I would love to chat with you about how I can help remove some of that stress. My goal is to help you enjoy looking after yourself and your health, so get in touch here for more support on your diet journey. With my help, you can make small changes that will have a big impact on your long-term health and well-being.


3 things you can do to keep the winter blues at bay3 things you can do to keep the winter blues at bay

Winter is a tough time of year for many people. The long, dark evenings can make it feel like there’s no hope left in the world and that we’re all just doomed to be miserable forever. But winter doesn’t have to be a season where you hibernate at home and dread going outside. There are plenty of things you can do to keep the winter blues at bay! Here are 3 ways you can beat those winter blues this season:

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1) turn on some music

Music affects our mood in so many ways, if you don’t believe me, next time you go to watch a horror movie watch part of it with the sound off. Suddenly it isn’t scary anymore. Music can make us mournful or scared, or it can give us a boost and fill us full of those happy endorphins while dancing around the kitchen.

If when you wake up it is still dark outside and you are on your second cup to get you moving, put on your favourite happy music while you get ready and you will soon be full of energy and optimism for the day.

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2) get out into nature

There is no such things as bad weather – only inappropriate clothes

Sir Ranulph Fiennes

Now is the perfect time to get to the shops and get yourself a winter coat you feel good in, that keeps you warm without feeling like the Michelin man. Put it on and go outside. Exercise is amazing for your mood, and when coupled with the joy of being in nature it has a very real physiological affect on the body and mind.

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3) Start a journal

I think this is one of the most important for me, you can use an app like I do, such as Beautiful Mood, or any notepad you can pick up.

At the end of the day, write down 3 things you are grateful for.

Underneath that, write down 3 things you acheived today.

And finally write a statement that empowers you, for example “I AM ENOUGH” or “I AM HEALTHY AND LOVE WALKING OUTSIDE”.

Now that you have the tools to create a happier winter, don’t forget to take advantage of them. You can book your FREE consultation call with me today and get started on making this winter better than ever! The only thing left for you is to put on some music, go outside and journal your way to happiness in these next few months. I’ll see you soon 🙂


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It’s Not Your FaultIt’s Not Your Fault

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“Just eat less and move more”

“Have you tried this new diet?”

Well no – thank you Karen I haven’t tried the ‘only eat a cube of cheese and dried ice diet’. Really, that’s all I need to do, thank you so much!

It seems easy doesn’t it, you look around the slimming group at everyone making losses except you. You try to diet but your resolve disappears the moment you have a bad day and you feel disgusted with yourself.

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At least, that is how I felt. I would lose some weight, plateau and then put it all back on plus interest. It always looks so easy for everyone else. I understood the logic and the information around food, but always seemed to make poor decisions.

Now I understand why I am free from all the guilt and shame that went with my binge eating.

The truth is there are several factors at play as to why we over-eat and are drawn to certain foods, but the one I’m focusing on right now is our ancestry.

What do a lot of dead relatives have to do with why you feel overweight though?

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We are descended from cave-men. Tribal hunters. One of the greatest threats to our survival was starvation. If a deer went past and you said, “not today, I don’t fancy deer” then it could cost you yours and your families life. If you saw food of any kind you wanted it. And the most prized form of food – energy dense sugar. Hard to come-by if you’re a cave-man, bees don’t just give you their precious honey after all. So when there is a source of food, especially sugar, we are hard-wired to want it, in much the same way that animals are hard-wired to be afraid of fire, even they haven’t experienced it.

Nature actually wants us all to be over-weight. If we are over-weight, we have plenty of reserves for the leaner times – but of course now, with a 24hr McDonalds in every town and a corner shop in walking distance from every home, we don’t have lean times.

love dark bar broken
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I used to put treats into the cupboard and ration them out according to syns or points. I once spent my evening individually wrapping portions of Galaxy from one of those Giant bars. I would tell myself that I was allowed a little each day and that would work for the first two or three. Then by stressful day 4 when the children have driven me potty and work sucked I find myself inexplicably surrounded by cling-wrap. It called to me. I couldn’t stop thinking about it until it was gone.

This however, isn’t something to feel guilty about. It isn’t something to be ashamed over. It is our normal and correct reaction under the circumstances.

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But we can change our hard-wiring. We can remove these beliefs that are holding us back from becoming the fittest, leanest versions of ourselves and I can’t wait to show you how.

To unlock the secrets to being a naturally thin person, to have more energy and feel sexier, join me for my FREE Webinar on the 15th January and I will share with you some amazing tips for overcoming these blocks and instantly eating up to 30% less food. Access will be via my Facebook Group, if you aren’t already part of this growing and caring community, then please join us here