How to control negative thoughts and the inner voice

The way a person talks to themselves largely determines how they process their emotions, how they respond to difficulties, and how they perceive themselves over time.

This internal dialogue is not always conscious, but it acts as a constant background narrative that can be constructive or deeply destructive.

When the inner voice is dominated by criticism, devaluation, or extreme perfectionism, it becomes a permanent source of discomfort.

Phrases such as “I'm not good enough,” “I do everything wrong,” or “nobody loves me” not only reflect negative moods, but also feed and perpetuate them.

This type of discourse activates the body's alert system, generating physical responses that translate into anxiety, bodily tension, and difficulty sleeping or concentrating.

In contrast, a compassionate inner voice that acknowledges mistakes without punishment, that encourages and supports, can act as a spontaneous therapeutic resource that improves emotional coping.

Physiological consequences of self-critical language

Neuroscience has shown that thoughts have direct effects on the body. In situations of psychological stress—even if the source is mental and not a concrete external threat—the body responds as if there were a real danger.

Cortisol, a hormone associated with survival, is released. In high and sustained doses, it weakens the immune system, affects the gut microbiota, alters metabolism, and increases the risk of chronic inflammation.

A person who constantly mistreats themselves mentally, whether through guilt, fear of failure, or a negative self-image, remains in a state of physiological hyperarousal that depletes their resources and deteriorates their health.

It is common for these individuals to experience physical symptoms such as fatigue, hair loss, digestive disorders, muscle pain, or even autoimmune diseases.

Similarly, persistent depressive states can be fueled not only by external factors, but also by this toxic internal language that impairs emotional and organic balance.

Strategies for re-educating the inner voice

Changing your internal dialogue is not easy, but it is possible. The first step is to identify the phrases that are most damaging: those that arise in moments of error, fear, conflict, or shame.

Then, it is essential to question their veracity: is what I am telling myself objective or is it colored by my history, my insecurities, or my past experiences? From there, you can begin to create alternative responses with a kinder, more understanding, and flexible tone.

For example, when faced with a mistake, change “I'm a disaster” to “I made a mistake, but I can learn from this.” These small substitutions have a cumulative impact.

In addition, it is useful to do “mental sit-ups”: short, daily exercises to practice self-compassion. It can be as simple as giving yourself a little praise when you finish a difficult task or expressing gratitude to someone around you.

It is also essential to examine the origin of that inner voice: it is often related to important figures from childhood or past relationships that left negative marks.

Understanding where it comes from allows you to deactivate it and replace it with a new way of treating yourself, based on care, acceptance, and the possibility of change.

This transformation not only improves psychological well-being, but also opens the door to a healthier and more meaningful life.