Marin Professional's Self-Talk
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PRESENTATION OUTLINE
What is Self-Talk?
- Mayo Clinic defines it as: the endless stream of unspoken thoughts or conversations that run through your head.
- Can be positive or negative, rational or irrational, reality or wishful thinking.
- Most importantly, you have the immediate ability to change your personal self-talk.
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Cognitive Behavioral Theory
- Self-talk or thinking about events causes feelings.
- Monitoring one's self-talk can assist in changing feelings and behaviors.
- Cognitive Triangle
- Example: shopping cart and wolves
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Appropriate Self-Talk
- Event: You are standing in the middle of the road and a car is coming quickly towards you.
- Self-Talk: I am in danger.
- Feeling: Appropriate fear and anxiety so you move out of the way.
Photo by Angus Gray
Grace's Negative Self-Talk
- Event: Grace's partner said they will call by 7.00. It is 8:00 and no phone call
- Self-Talk: They are angry with me, with another person, do not love me, etc.
- Feelings: Sad, depressed, anxious
- Behavior: Cries, throws things, grabs ice cream and goes to bed in despair.
Photo by fraencko
Grace's Positive Self-Talk
- Self-Talk: Something came up. They will call when they can. They could be busy or the phone is turned off.
- Feelings: Mildly annoyed without strong disturbing feelings or physical reactions.
- Behavior: Calls around 8:00, leaves a message, prepares and eats a healthful meal and goes to bed with a positive mindset.
Photo by Chris Fynn
Identify Self-Talk
- Think about a recent incident where you may have experienced distress.
- What do you tell yourself about your job search process?
- What do you tell yourself pre-interview?
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Techniques to Change Self-Talk
- Use image of stop sign to change internal dialogue.
- Do you like to hear negative things about friends or family? Why say negative things about yourself?
- Learn to encourage yourself and promote yourself from a place of strength.
Photo by Nick Wright
Techniques to Change Self-Talk
- Write down positive things for which you are grateful.
- Learn a mantra, count to 10, visualize your paradise, focus on relaxing your whole body.
Photo by Max van den Oetelaar
Develop New Interests
- Get outside, pamper yourself, watch comedy, play music, sing songs, indulge in or develop new hobby, take bath, read book, dance, smell the roses, write in gratitude journal, scrapbook, purge possessions, go for a drive, walk, hike, craft, draw, paint, ride a bike, practice interview questions, volunteer, volunteer and volunteer.
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