Cacey&Shelton&

Cognitive&Restructuring/&Positive&Self7Talk&
Contemplation&
Positive&Outlook/&Self7&Analysis&
POSITIVE(SELF(TALK(

•& What(is(negative(self9(talk?(

“We(all(have(an(inner(critique.”(An(article(from(VeryWellMind(states(that(negative(

self9(talk(is(this(critique(or(an(“inner(dialogue(with(yourself(that(may(be(limiting(

your(ability(to(believe(in(yourself,(your(abilities,(and(reach(your(full(potential.”(It(

can(be(a(safety(based(inner(voice((example:(I(broke(my(arm(playing(basketball(

last(year,(so(I(am(going(to(sit(this(game(out)(or(demeaning((example:(I(am(terrible(

at(all(sports,(and(I(do(not(even(deserve(to(play).((

•& Tolls(of(NST:(

This(can(cause(unnecessarily(high(levels(of(stress(and(an(extremely(low(self9(

esteem.(The(following(can(also(be(caused(by(negative(self9(talk:(limited(thinking,(

depression(feelings,(challenges(in(relationships,(and(even(perfectionism.((

When(you(are(experiencing(negative(self9(talk,(this(is(a(barrier(of(change.(

•& What(does(barrier(of(change(mean?(

“When(your(self9(image(is(limiting,(when(you’re(not(congruent,(or(when(you’re(

too(judgmental(with(yourself,(you(sabotage(your(plans(and(goals(for(success.”(

The(web(article(by(Chip(Scholz(explains(barriers(well.(His(article(says(that(you(

will(prohibit(your(success,(and(you(can(control(that.(Barriers(can(be(altered,(and(

all(you(need(to(do(to(start(is(turn(negative(self9(talk(into(positive(self9(talk.((

•& What(is(positive(self9(talk?(

(“So,(maybe(self9(talk(is(more(than(a(confidence(booster.(From(a(neuroscience(

perspective,(it(might(be(more(like(internal(remodeling”,(Dr.(Coslett,(a(cognitive(
 Cacey&Shelton&
Cognitive&Restructuring/&Positive&Self7Talk&
Contemplation&
Positive&Outlook/&Self7&Analysis&
neuroscientist(from(the(University(of(Pennsylvania.(Positive(self9(talk(is(extremely(

beneficial(when(making(a(life(change,(and(can(arguably(have(more(worth(to(a(

person(that(the(actual(weight(loss.(The(moment(or(moments(you(decide(to(take(

charge(of(how(you(think(of(yourself,(you(have(broken(the(barrier(of(change(and(

are(on(your(way(to(a(new(you.((

On(a(radiocast(by(The(Changing(Lives(of(Women,(the(speakers(talked(on(self9(

talk,(esteem,(and(image.(Their(main(point(was(a(particular(study(done(in(the(

Netherlands(years(ago(that(analyzed(how(anorexic(women(walked(through(

doorways.(As(simple(as(this(seems,(it(ended(up(being(a(great(way(to(show(

women(how(different(they(saw(themselves,(versus(how(they(actually(are.(The(

researchers(stated(that(the(women(with(anorexia(would(have(plenty(of(room(to(

walk(through(the(doors,(but(still(turn(sideways(and(squeeze(their(bodies(like(they(

were(going(to(be(stuck.(This(behavior(correlated(exactly(with(the(behaviors(of(

women(who(modeled(for(vogue(in(1911(when(they(wore(very(tall(hats.(The(women(

would(have(to(duck(in(order(to(make(it(under(the(doors,(and(even(when(the(hats(

were(off,(they(would(still(duck.(Their(mental(self(was(wearing(these(hats,(even(if(

the(model(had(nothing(on(her(head.(It(is(stated(that(we(all(have(an(internal(image(

of(ourselves.(By(using(positive(self9(talk(instead(of(negative(self9(talk,(this(issue(

can(begin(to(be(avoided.(Keeping(a(positive(mind(is(crucial(when(make(a(life(

change,(and(if(it(is(not(done(so(with(a(healthy(mind,(it(can(be(harmful.(

(
 Cacey&Shelton&
Cognitive&Restructuring/&Positive&Self7Talk&
Contemplation&
Positive&Outlook/&Self7&Analysis&
POSITIVE(SELF(TALK(

DIRECTIONS:(Mark(all(of(the(following(that(apply(to(you.(

___(I(have(zero(time(to(make(a(lifestyle(change.(

___(I(do(not(have(the(skills(or(knowledge(to(make(this(change.(

___(Focusing(on(my(exercise(goals(is(impossible.(

___(I(feel(judged(and(ashamed(at(the(gym.(

___(I(do(not(know(how(to(use(the(equipment(at(the(gym.((

(___(Eating(healthy(costs(more,(and(I(do(not(have(the(extra(money(for(it.(

___(I(get(discouraged(from(not(seeing(results(immediately.((

___(I(need(a(support(system(to(hold(me(accountable.((

___(I(feel(fine(in(my(current(body(and(health(status.(

___(Exercising(is(not(fun,(and(it(never(will(be(to(me.(

___(Parking(as(close(to(the(entrance(is(always(my(motive.((

___(I(cannot(motivate(myself(to(make(a(change(of(my(current(habits.((

IF(you(marked(five(or(more(of(these(statements,(you(are(encountering(barriers(to(

change.(Staying(positive,(even(in(your(mind,(is(vital(to(starting(a(change(program.(

You(have(already(taken(the(first(step(by(getting(help(to(begin(your(new(life.(After(

accepting(this(responsibility(to(make(a(change,(you(must(now(control(your(

negative(thoughts(by(turning(them(into(more(positive(outlooks(on(this(process.(

((

(
 Cacey&Shelton&
Cognitive&Restructuring/&Positive&Self7Talk&
Contemplation&
Positive&Outlook/&Self7&Analysis&
POSITIVE(SELF(TALK(

DIRECTIONS:(Write(on(each(note(pad(something(you(love(about(yourself.(By(

recognizing(your(strengths(and(what(you(value(about(yourself,(your(confidence(

will(increase(and(motivate(you.(If(you(are(having(trouble(writing(about(you,(fill(out(

as(many(as(you(can(for(now.(This(can(be(a(process(on(bettering(your(self(image.(

((((

(
 Cacey&Shelton&
Cognitive&Restructuring/&Positive&Self7Talk&
Contemplation&
Positive&Outlook/&Self7&Analysis&
POSITIVE(SELF(TALK(

DIRECTIONS:(Now(that(you(have(seen(your(negative(and(positive(thoughts,(use(

that(knowledge(to(turn(negatives(into(positives.(When(you(are(having(negative(

thoughts(of(bettering(yourself,(write(them(in(the(LEFT(column.(Then(in(the(RIGHT(

column,(rewrite(your(thought(into(a(positive(way.(By(just(altering(your(self9(talk(

from(negative(to(positive,(you(are(one(step(closer(to(becoming(the(better(you.((

NEGATIVE(( POSITIVE(

EXAMPLE:(If(I(substitute(eating(out(for(
EXAMPLE:(I(do(not(have(the(money(to(
buying(healthy(groceries,(I(will(have(
eat(healthy.(
enough(money(and(feel(better,(too.(

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