In the field of mental health, the way we speak to ourselves internally plays a profound role in shaping our emotional well-being. Positive self-talk, a practice rooted in cultivating optimistic and supportive inner dialogue, has gained recognition for its potential to significantly improve mental health.

Understanding Positive Self-Talk:

Positive self-talk involves intentionally adopting a constructive and optimistic internal dialogue. It goes beyond mere affirmations by fostering a genuine and compassionate conversation with oneself. This practice is not about denying challenges or difficulties but reframing them in a way that promotes resilience, self-compassion, and a belief in one’s ability to navigate through life’s ups and downs.

Building Resilience in the Face of Challenges:

Life is inevitably filled with challenges, and how we perceive and respond to them can significantly impact our mental health. Positive self-talk acts as a powerful tool for building resilience by encouraging individuals to approach challenges with a mindset focused on solutions and personal growth. Instead of succumbing to negative thoughts and self-doubt, individuals practicing positive self-talk view challenges as opportunities for learning and development.

Reducing Stress and Anxiety:

Negative self-talk is often accompanied by thoughts of self-criticism, doubt, and catastrophic thinking. Such patterns of thinking contribute to heightened stress and anxiety levels. Positive self-talk, on the other hand, serves as a counterbalance by introducing affirming and calming statements into the internal dialogue. This shift in perspective can reduce the physiological and psychological effects of stress, creating a more beneficial environment for mental well-being.

Enhancing Self-Confidence and Self-Efficacy:

Positive self-talk nurtures a sense of self-confidence and self-efficacy—the belief in one’s ability to accomplish tasks and overcome challenges. When individuals affirm their capabilities and focus on past successes, they are more likely to approach new situations with confidence. This positive mindset can lead to increased motivation, a greater willingness to take on challenges, and an overall sense of empowerment.

Improving Relationships and Social Interactions:

The way we talk to ourselves internally influences how we interact with others. Positive self-talk contributes to a healthier self-image, fostering more positive and authentic interactions with those around us. As individuals develop a compassionate and affirming inner dialogue, they are better equipped to navigate relationships, express themselves confidently, and contribute positively to social dynamics.

Shaping a Positive Outlook on Life:

The lens through which we view the world has a profound impact on our mental health. Positive self-talk helps individuals cultivate a more optimistic and hopeful outlook on life. By consciously choosing to focus on positive aspects and framing experiences in a constructive light, individuals can shift their overall perception, fostering a mindset that promotes joy, gratitude, and a greater sense of fulfillment.

Cultivating Self-Compassion and Emotional Well-Being:

Negative self-talk often involves harsh self-criticism and unrealistic expectations. Positive self-talk, on the contrary, encourages self-compassion—a gentle and understanding attitude toward oneself, especially in the face of setbacks or mistakes. This practice contributes to emotional well-being by promoting self-acceptance and reducing the emotional toll of self-judgment.

Breaking Free from Limiting Beliefs:

Negative self-talk is often accompanied by limiting beliefs about one’s abilities and potential. Positive self-talk challenges these limiting beliefs by introducing affirmations that emphasize personal strengths and capabilities. Over time, individuals can break free from self-imposed limitations and cultivate a mindset that encourages growth, resilience, and a belief in their own potential.

The power of positive self-talk lies in its ability to transform the way we perceive ourselves and the world around us. By consciously cultivating a supportive and optimistic internal dialogue, individuals can enhance their mental health, build resilience, and foster a positive outlook on life. This practice goes beyond a simple change in language. It is a transformative journey toward self-empowerment, self-compassion, and a deeper sense of well-being. Embracing positive self-talk is not only a gift to oneself but a powerful strategy for navigating the complexities of life with grace, strength, and a renewed sense of purpose.

How to Get Started:

The process of engaging in positive self-talk and ridding one’s habits of negative self-talk is easier said than done. Some techniques to start this process and rewire the brain’s habitual inner dialogue are to be more conscious of times when thought patterns turn negative, talk to yourself how you would talk to a best friend, and challenge your thoughts.

Shining a light on the negative dialogue you may engage in can create change in itself, as one might not even be aware of their natural thought patterns. Speaking to oneself like their own best friend may be a helpful insight to how an individual should be treating themselves. How often is someone speaking down or criticizing their best friend? They probably wouldn’t be friends anymore if that was the case. Why is it so normal to speak to ourselves so harshly when we should instead be showing self-compassion. Then finally, challenging your thoughts can also be an effective strategy to get started in implementing positive self talk. When a negative thought comes up, instead of giving in to the thought and allowing it to take over, try to reduce the impact of that negative thought by replacing it with instead a thought that is more positive. This goes back to reframing a situation. In any given situation, there is a perspective that can be taken as a positive. Although a challenge, through effort and perseverance, creating habits for positive self talk can be monumental to the improvement of mental health.

While it may seem like common knowledge that the brain controls all of our body’s voluntary and involuntary actions, there is something to be said for the messages our body-more specifically our gut can provide our brain. Familiar turns of phrases such as “go with your gut” or “gut-wrenching” sensations have integrated into many areas of the cultural zeitgeist. Still, these phrases’ foundational message comes from a solid biological basis. Here we will examine some of the significant ways our “second brain” impacts our digestive physiology and its relationship to our mental health. 

Some of the most common symptoms of anxiety, depression, and chronic stress are “low appetite and weight loss or overeating and weight gain” and present as “digestive disorders…for which no other cause can be diagnosed.” These symptoms can progress into stomach aches, IBS, and acid reflux. In short, whether it be short or long-term stress or mild to severe anxiety and depression, it is evident that there is a significant physiological impact our mental health can have on our digestive system. 

This is because our gastrointestinal system can also be referred to as our “second brain.” The term “second brain” is composed of our enteric nervous system (ENS), central nervous system (CNS), autonomic nervous system (ANS), and the hypothalamic pituitary adrenal (HPA) axis. Our gastrointestinal area connects with information from our brain to the peripheral systems and vice versa. Specifically, the ENS is comprised of “two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from [the] esophagus to rectum.” From here, the ENS controls systems to digestion, from enzyme release to breaking down foods to assist the absorption of nutrients in the bloodstream.4 It is noted that “changes in gastrointestinal transit can have profound effects on the delivery of important nutrients, mainly prebiotics and dietary fibers, to the enteric microbiota”,3 which in turn can affect the brain’s overall functioning.

In how this relates to mental health, it is found that not only do the messages from our brain and CNS transfer to our digestive system, but our “second brain” transmits messages to the brain on its own. From here, it has been suggested that not only can mental health symptoms such as anxiety, stress, and depression contribute to gastrointestinal distress, but this distress could not only be the product but the cause of mental health issues. There is evidence that the micro bacteria present in the gut “interact with [the] CNS by regulating brain chemistry and influencing neuro-endocrine systems associated with stress response, anxiety and memory function.” 3 While this barely scratches the surface of the microbiological system in play and how it relates to our brain and brain functioning, it can serve as another way to broaden our perspective on mental health and its significant impact on our body.

So, what does this mean for our mental health, and how do we manage the symptoms? As said best by Nina Gupta, M.D. from the University of Chicago medicine: 

“People experiencing chronic stress may also eat more or eat unhealthy foods with a higher amount of natural and artificial sugar that is poorly digested and causes GI distress. People may also smoke and drink more alcohol or caffeine than normal, which can cause symptoms.” 2

Many studies correlate the nutritional contents of our food and how it impacts our body’s overall functioning and subsequent mental health changes. However, this is not to say we should follow the latest diet fad, cut entire food groups out, or only eat the highest-quality, organic, “clean” foods. The body has many systems in place, including our liver, kidneys, and digestive system, to keep our body “detoxed” and running as smoothly as possible with most of what we eat. This post serves as a way to create a greater awareness of how we nourish our bodies and improve our relationship with ourselves. We encourage you to seek the guidance of your primary care physician or dietitian with what nutritional parameters to follow or what diet would work best for you. 

As the holidays come around, New Year’s resolutions start developing, and the subsequent toll travel and family can have on our mental health, there can be an additional stressor as to what we consume during this time. It is essential to remember that our body’s systems are in constant contact and will be the first to let you know if your diet is contributing to any additional physiological issues. In the meantime, eat what leaves you feeling balanced and see if there are subsequent increases in your mood and mental well-being by eating what makes you feel “happy.” Further information can be found in the sources below and by reaching out to your doctor, nutritionist, and other medical professionals. 

Harm reduction is an evidence-based treatment for SUD that acknowledges each individual’s right to self-determination and offers safer alternatives without judgment to those who choose to continue using substances. Evidence shows that harm reduction reduces risks associated with substance use such as injury, disease, and death. 

“Harm reduction refers to policies, programmes and practices that aim to minimize negative health, social and legal impacts associated with drug use, drug policies and drug laws. Harm reduction is grounded in justice and human rights – it focuses on positive change and on working with people without judgement, coercion, discrimination, or requiring that they stop using drugs as a precondition of support” (Harm Reduction International, n.d.). 

As a public health strategy, harm reduction was developed in response to numerous historical events and movements that occurred between the 1960s and 1980s. The harm reduction model is often associated with the AIDS crisis and needle-exchange programs or safe injection sites which aimed to reduce the risk of acquiring blood-borne viruses like HIV.

While harm reduction was originally and most frequently associated with substance use disorder, it is increasingly being applied to a multitude of other behavioral disorders

Harm reduction has shown to be effective for:

• Alcohol Use Disorders
• Cannabis Use Disorder
• Opioid-Related Disorders
• Stimulant-Related Disorders
• Tobacco-Related Disorders

We have providers here at Charmed Counseling who are trained in Substance use disorders and can be a support in your recovery process. Email us at info@charmedcounseling.com to find out how we can be a support. 

Harm Reduction International (n.d.). What is harm reduction? https://www.hri.global/what-is-harm-reduction

A common problem people have when they have identified an issue in their lives is striving for an unattainable or difficult to attain solution. For instance, you might identify that you need to lose weight. Your health is not the greatest, you aren’t fitting into your clothes, and you don’t feel confident in your appearance. The solution you might identify is that you need to lose 80 pounds. Why 80? Because losing 80 pounds would put you back at what you identify as your “ideal weight,” never mind that the last time you were that weight, you were in seventh grade! 

You then set your goal to lose 80 pounds. However, if you set your goal so high, anything less than meeting that goal might cause you to feel like you have “failed.” You could work really hard, change your whole life, become much healthier but have only lost 70 pounds and still feel like you did not meet your goal. 

When we set our own bar so high, we don’t allow for anything less than perfection. And I’m going to tell it to you straight: You can’t achieve perfection. If you can achieve it, you will need to take steps towards that goal. You’ll need to take bites out of that apple, not just swallow the entire apple whole! 

The answer to this issue is to strive for progress, not perfection. Going back to our original example. You identify the problem of wanting to lose weight. Then you identify a goal that is working towards progress. Maybe you set your goal at losing 10 pounds. What things can you do in the next week or month towards your goal? In this example, you might identify choosing healthier foods, starting an exercise routine, and talking to a friend who has a similar goal so you can support each other. 

Notice what happens when you achieve your goal. You succeeded! You praise yourself for your effort. Perhaps you add another goal with new objectives. You feel good about yourself, and you recognize that progress has been made. You are no longer holding yourself to a standard that you will feel negatively about for not achieving. 

Let’s work on another example. Let’s say you are working on being more patient with your kids. The solution through a perfection lens would be that you never, ever yell at them and you always respond calmly and patiently. First of all, notice the “all or nothing” thinking there! Nobody “always or nevers” anything. By having a perfection mindset, you set up for yourself that any moments of irritability, any time you raise your voice, anytime you respond with something that is less than calm, you have failed your goal. 

Instead, what if the goal was set to reduce the number of times you yell. Let’s say right now you find yourself yelling every day. What if you set a goal to not yell for one day? The progress towards that goal might include using skills that you learn in counseling. You might try noticing you are feeling angry before you take action, taking three deep breaths, giving yourself a timeout in your bedroom to calm down, and focusing on your own self-care when you are not in a moment of upset. Then, when you make it one day without yelling, you have accomplished your goal and you set another goal. 

This also brings us to the black and white thinking you might have noticed me using in these examples. You are either a success or a failure. Is that true? What defines a success? What defines a failure? Is it possible to be successful at everything all of the time? Is it possible to always be a failure? 

In focusing on progress, not perfection, we can also redefine how we feel successful. Even if you made a goal not to yell for one day but you did yell that day, could you still see your success? What if during that day, you took four breaks. You identified that you were getting angry, and you wanted to yell FOUR TIMES, but you didn’t do it. Does yelling one time negate the success you have already achieved? No, it does not! 

Part of the idea of progress not perfection is giving ourselves praise for the progress we’ve made, rather than focusing on the perceived failures. Perfection mindset tells us that anything less than perfect is failure. Progress mindset tells us that any movement towards achievable goals is just that, PROGRESS. Keep striving for progress!