英语美文 7 Steps to Positive Self Talk
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Most of us are in constant mental chatter1. We talk to ourselves all day long and, unfortunately, this self talk is frequently negative. Often it is tainted2 with guilt3 about our past or anxiety about our future. This negativity can destroy any seed of hope that we may otherwise have in striving for our dreams.

 

Our actions are inspired by our thoughts. If we can change the way we think, we can begin to change the actions we take. It is human nature to seek personal growth; whether financially, emotionally, physically4 or spiritually. Practicing positive self talk can help us set in motion actions that will bring us greater rewards.

The following are seven steps to positive self talk. By following these steps you will begin to rid your inner conversations of negativity and instead have empowering thoughts.

1. Eliminate Internal Negative Chatter

The first step is one of awareness5. It will be hard to make a change to positive thinking without being acutely intimate with the thoughts that run through your mind. Recently, I was amazed to discover deep buried emotions from negative thoughts that I had for fewer than 10 minutes. Without awareness, I would have carried the hurt and anger inside. Awareness helped me to bring them out to the open for me to deal with.

Undoubtedly6 it will not be easy to make a switch if you have a long history or negative self talk. Your talk became negative over the years due to various factors. For instance, if your first grade teacher repeatedly told you that you were “stupid”, you might believe it to be truly the case. You would find that your inner chatter would often be filled with talk of “I am so slow” and “it is so hard to learn”. If you constantly tell yourself such negative stories, your actions are going to reflect your low self esteem7. It will be difficult to get very far if you are always putting yourself down.

A common negative talk involves telling yourself “I can’t”. When you say to yourself “I can’t” or “it is too difficult”, you are creating a resistance. Having such a mental block will prevent you from achieving a task you could otherwise succeed at.

Anytime you catch yourself saying “I can’t…”, turn around and challenge your own claim with, “Why can’t I?” Research shows that most geniuses became the people they are also because of the hard work they put in. So if you would like to be successful, you need to start saying “I can” a lot more.

A great method that I have also found useful is to say “Cancel Cancel” each time I find myself saying something negative, whether in the mind or verbally. The method works if you sincerely have the intent of becoming a positive thinker.

2. positive Affirmations

Affirmations are positive statements of a desired outcome or goal. They are usually short, believable and focused. By repeating them over and over again, you build inroads into your subconscious8 mind, opening up the possibility of a new state of thoughts.

An important step when repeating affirmations is that you need to read your affirmations aloud with feeling. The mere9 reading of the words bears no consequence unless you put some emotions behind them. Of significant fact is that your subconscious mind takes any orders given in complete faith and after repeated self talk. So the daily practice of repeating affirmations is important.

Initially10 you may be skepticism toward the statement of your positive affirmation. However, if you follow this simple set of instructions your skepticism will soon give way to a new set of beliefs and then crystallized into absolute faith.

3. positive Scripts

One thing that you may observe is on how easy it is for your mind to build negative thought upon negative thought. The chatter not only does not stop but it spins a drama that traps and limits you.

From now on, regularly do this exercise instead. Spin an uplifting story that runs like a movie script. Some visualization11 will be helpful. You build on a story with a positive outline. The longer you can tell this story to yourself the better. It is also best if you can make this story one about having all your goals achieved. When you do this, you start to internalize your goals and dreams, as if they are something that you have already achieved.

4. Replace Negative Influences with positive Ones

It is important that you identify external negative factors in your life which may be holding your thoughts hostage. For instance, your mental state can become toxic12 by being around friends who are negative. If you are not vigilant13 enough, you will start to adopt their thoughts as your own. Hence, be alert to what your negative influences are. If they come from certain friends, limit your exposure to them as much as you can. Refrain from discussing your plans with people who will be unsupportive of your dreams and goals.

Instead surround yourself with thoughts and actions from people who will empower you.

From being uninspired and de-motivated, you will begin to feel uplifted and driven to greater self growth. The positive energy that they vibrate will start affecting the self talk that you engage in as well.

5. Present Tense Messages

You may find yourself daunted14 by the many things you need to do in order to reach your goals. It just seems overwhelming to become the success that you secretly desire for. Your mind gets caught up in an endless stream of worry.

What may be helpful is to concentrate on steps you can take in the present. If you find yourself becoming stuck, stop and say, “What can I do right now?” Change your internal talk from a future anxiety ridden one to one that is about the more manageable present. You cannot control what will happen in the future but you can take the necessary steps now that will build a better tomorrow. Taking the necessary steps require you to focus your thoughts and inner talk on Now.

6. Confront Fears

Fear is often what holds you back from your success. You are scared of taking chances because you fear losing the security that you enjoy now. You try to convince yourself that you are happy in your current state when in fact, you are not. Your self talk may sound positive in your attempt to lie to yourself. But somehow, there is an inner knowing that you are short changing yourself.

Ask yourself what you are afraid of. What can be the worst that can happen? Take a step-by-step approach in breaking down your fears and see if there is any way round to looking at things more positively15. When you confront your fears, you will often realize that the worst case scenario16 is not as bad as you think. In fact, the benefits of change are worth the risk. Your inner talk begins to change at this point.

7. Focus on Enjoyable Moments

It is much easier to have a positive attitude if you focus on the enjoyable moments in life rather than the difficult ones. While there will inevitably17 be challenges, you need to remember that life consists of ups and downs and the good times are forged through the bad.

So choose to fill your mind with positive images and thoughts. Make it a conscious habit. Simply bring your mind back every time it goes astray in its thoughts. For a start, if you can be grateful for what you have presently, your self talk will also change to be in alignment18 with one of joy. A state of gratitude19 does wonders to your psyche20.

Conclusion

Replacing self talk from a negative to a more positive one is not going to happen overnight. If your mind has ingrained habits of thinking negatively, it will take some work and time. However, if you find yourself often struggling, unable to achieve your goals and talking yourself down, then you should grit21 your teeth and commit to the process of change.

By following the above tips to positive self talk, you will experience an improvement in the quality of your life. The rewards are plentiful22 with greater Happiness, peace and joy. Best of all, you feel empowered. With the change in energy, you are more likely to reach your highest potential and achieve success.

 



点击收听单词发音收听单词发音  

1 chatter BUfyN     
vi./n.喋喋不休;短促尖叫;(牙齿)打战
参考例句:
  • Her continuous chatter vexes me.她的喋喋不休使我烦透了。
  • I've had enough of their continual chatter.我已厌烦了他们喋喋不休的闲谈。
2 tainted qgDzqS     
adj.腐坏的;污染的;沾污的;感染的v.使变质( taint的过去式和过去分词 );使污染;败坏;被污染,腐坏,败坏
参考例句:
  • The administration was tainted with scandal. 丑闻使得政府声名狼藉。
  • He was considered tainted by association with the corrupt regime. 他因与腐败政府有牵连而名誉受损。 来自《简明英汉词典》
3 guilt 9e6xr     
n.犯罪;内疚;过失,罪责
参考例句:
  • She tried to cover up her guilt by lying.她企图用谎言掩饰自己的罪行。
  • Don't lay a guilt trip on your child about schoolwork.别因为功课责备孩子而使他觉得很内疚。
4 physically iNix5     
adj.物质上,体格上,身体上,按自然规律
参考例句:
  • He was out of sorts physically,as well as disordered mentally.他浑身不舒服,心绪也很乱。
  • Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。
5 awareness 4yWzdW     
n.意识,觉悟,懂事,明智
参考例句:
  • There is a general awareness that smoking is harmful.人们普遍认识到吸烟有害健康。
  • Environmental awareness has increased over the years.这些年来人们的环境意识增强了。
6 undoubtedly Mfjz6l     
adv.确实地,无疑地
参考例句:
  • It is undoubtedly she who has said that.这话明明是她说的。
  • He is undoubtedly the pride of China.毫无疑问他是中国的骄傲。
7 esteem imhyZ     
n.尊敬,尊重;vt.尊重,敬重;把…看作
参考例句:
  • I did not esteem him to be worthy of trust.我认为他不值得信赖。
  • The veteran worker ranks high in public love and esteem.那位老工人深受大伙的爱戴。
8 subconscious Oqryw     
n./adj.潜意识(的),下意识(的)
参考例句:
  • Nail biting is often a subconscious reaction to tension.咬指甲通常是紧张时的下意识反映。
  • My answer seemed to come from the subconscious.我的回答似乎出自下意识。
9 mere rC1xE     
adj.纯粹的;仅仅,只不过
参考例句:
  • That is a mere repetition of what you said before.那不过是重复了你以前讲的话。
  • It's a mere waste of time waiting any longer.再等下去纯粹是浪费时间。
10 initially 273xZ     
adv.最初,开始
参考例句:
  • The ban was initially opposed by the US.这一禁令首先遭到美国的反对。
  • Feathers initially developed from insect scales.羽毛最初由昆虫的翅瓣演化而来。
11 visualization 5cb21f7c94235e860596a2dfd90ccf82     
n.想像,设想
参考例句:
  • In 2D visualization and drawing applications, vertical and horizontal scrolling are common. 在二维的可视化及绘图应用中,垂直和水平滚动非常普遍。 来自About Face 3交互设计精髓
  • Ophthalmoscopy affords the only opportunity for direct visualization of blood vessels. 检眼镜检查法提供直接观察血管的唯一机会。
12 toxic inSwc     
adj.有毒的,因中毒引起的
参考例句:
  • The factory had accidentally released a quantity of toxic waste into the sea.这家工厂意外泄漏大量有毒废物到海中。
  • There is a risk that toxic chemicals might be blasted into the atmosphere.爆炸后有毒化学物质可能会进入大气层。
13 vigilant ULez2     
adj.警觉的,警戒的,警惕的
参考例句:
  • He has to learn how to remain vigilant through these long nights.他得学会如何在这漫长的黑夜里保持警觉。
  • The dog kept a vigilant guard over the house.这只狗警醒地守护着这所房屋。
14 daunted 7ffb5e5ffb0aa17a7b2333d90b452257     
使(某人)气馁,威吓( daunt的过去式和过去分词 )
参考例句:
  • She was a brave woman but she felt daunted by the task ahead. 她是一个勇敢的女人,但对面前的任务却感到信心不足。
  • He was daunted by the high quality of work they expected. 他被他们对工作的高品质的要求吓倒了。
15 positively vPTxw     
adv.明确地,断然,坚决地;实在,确实
参考例句:
  • She was positively glowing with happiness.她满脸幸福。
  • The weather was positively poisonous.这天气着实讨厌。
16 scenario lZoxm     
n.剧本,脚本;概要
参考例句:
  • But the birth scenario is not completely accurate.然而分娩脚本并非完全准确的。
  • This is a totally different scenario.这是完全不同的剧本。
17 inevitably x7axc     
adv.不可避免地;必然发生地
参考例句:
  • In the way you go on,you are inevitably coming apart.照你们这样下去,毫无疑问是会散伙的。
  • Technological changes will inevitably lead to unemployment.技术变革必然会导致失业。
18 alignment LK8yZ     
n.队列;结盟,联合
参考例句:
  • The church should have no political alignment.教会不应与政治结盟。
  • Britain formed a close alignment with Egypt in the last century.英国在上个世纪与埃及结成了紧密的联盟。
19 gratitude p6wyS     
adj.感激,感谢
参考例句:
  • I have expressed the depth of my gratitude to him.我向他表示了深切的谢意。
  • She could not help her tears of gratitude rolling down her face.她感激的泪珠禁不住沿着面颊流了下来。
20 psyche Ytpyd     
n.精神;灵魂
参考例句:
  • His exploration of the myth brings insight into the American psyche.他对这个神话的探讨揭示了美国人的心理。
  • She spent her life plumbing the mysteries of the human psyche.她毕生探索人类心灵的奥秘。
21 grit LlMyH     
n.沙粒,决心,勇气;v.下定决心,咬紧牙关
参考例句:
  • The soldiers showed that they had plenty of grit. 士兵们表现得很有勇气。
  • I've got some grit in my shoe.我的鞋子里弄进了一些砂子。
22 plentiful r2izH     
adj.富裕的,丰富的
参考例句:
  • Their family has a plentiful harvest this year.他们家今年又丰收了。
  • Rainfall is plentiful in the area.这个地区雨量充足。
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