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Self Care Sunday! How negative self talk effects how we feel about ourselves.

Self talk is a normal thing, but how you talk to yourself may be unhealthy. Negative self talk effects us in more ways than most people realize. It takes more than just an emotional toll, even though that's bad enough. Negative self talk can effect us physically and socially as well. You begin to create a negative bias about yourself and see regular human error as proof to solidify your point of view. You may not recognize certain habits as negative self talk, here are a few.

Criticizing yourself and comparing to others: Sometimes this behavior can be a motivator, like for competitive athletes. However, if you don't also build yourself up and celebrate your victories with as  much enthusiasm as you critique yourself, you've just made a habit of tearing yourself down without building yourself back up.

Black and white thinking: Extremes and unrealistic expectations or harshness in thinking such as "If you're not perfect and achieving highly, you're a failure.", can be very damaging.

Filtering: You highlight the negative and disregard the positive. This could be regarding yourself and life in general.

Self victimizing: You feel as though you're powerless to your circumstances and feel as though life happens to you rather than you living it. You may not feel as though you can change things, you may feel as though you have no control over your life.

Catastrophizing: Imagine the worst case scenario based on little things.

Rationalizing: You blame yourself as a way to understand why unpleasant things have occurred.

Negative self talk is very stressful, some ways stress effects the body are:
Increase in headaches, chest pain, fatique, change in sex drive, sleep disturbances, stomach upset.

Ways stress effects mood:
Promotes anxiety, restlessness, lack of focus, lack of motivation, feeling overwhelmed, anger, depression or periods of sadness, withdrawing socially.

Way you can reduce stress vary but here are a few:
Regular physical exertion, tai chi, massage, Socializing with loved ones, Being concious of your thoughts and telling yourself more positive and comforting things, positive affirmations, celebrate positive moments, understand you have control over your actions and how you handle things, keep your eyes on the big picture- this isn't the end of the world, journal positive aspects of your day- no matter how small.

Citations:

Be Careful What You Say: The Effects Of Negative Self-Talk & How To Overcome It
http://www.collective-evolution.com/2016/02/16/be-careful-what-you-say-the-effects-of-negative-self-talk/

http://health.usnews.com/health-news/blogs/eat-run/2015/06/09/how-negative-self-talk-is-killing-your-health-and-weight-loss-goals


Stress symptoms: Effects on your body and behavior
http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987?pg=2

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