Techniques to promote positive internal dialogue

Transforming a negative internal dialogue pattern into a more positive and constructive one is a process that requires awareness and deliberate practice.

There are a number of techniques and language changes that can help reorient the way we talk to ourselves, thus fostering greater self-acceptance and resilience.

Focus on Capabilities and First Steps

When faced with a project or task that seems overwhelming, instead of a defeatist thought such as "I don't know how to accomplish this project at work," you can shift your focus to action and the ability to initiate.

A positive alternative would be, "I'm going to start with the first step and move forward from there."

This perspective focuses on what can be done, rather than on the totality of the challenge, which reduces the sense of overwhelm.

Reframing Mistakes as Learning Opportunities

When a mistake is made, it is common to fall into self-criticism, thinking, for example: "I feel so stupid for having made a mistake during that presentation at work".

A shift toward positive dialogue would involve reframing the experience as a display of courage and a learning opportunity: "It took courage to do something outside my comfort zone, and I will learn from this experience."

This approach values effort and the ability to grow.

Questioning Catastrophic Interpretations

When faced with ambiguous situations that generate anxiety, such as an unexpected meeting with a superior ("My boss wants to meet with me, I'm sure he's going to fire me"), it is useful to put the situation in perspective and rely on the evidence.

A more positive and realistic internal dialogue might be, "Wait a minute, I work hard and my boss has never expressed dissatisfaction with my work. I'm going to use a little perspective on this."

If the concern persists, you can focus on your own ability to handle the situation: "And if my boss is dissatisfied with my work, we'll have a conversation about it, or I have resources available to improve".

Affirmation of Self Worth and Deservedness

Thoughts such as "I don't deserve to be happy" are extremely harmful and should be actively challenged.

A positive change would be to affirm one's inherent value as a person and right to happiness: "Wait a minute, ever