Negative self-talk is one of the quietest drivers of anxiety and depression.
Most people don’t even notice it happening. It doesn’t sound dramatic. Yet it can sound so familiar.
👉 “This will never get better.”
👉 “They probably think I’m weak.”
👉 “I always mess this up.”
When anxiety or depression is active, the mind doesn’t just feel bad. It starts narrating your life through a distorted lens. Catastrophizing. Labeling. Mind reading. Over time, this inner voice shapes how you see yourself and what you believe is possible.
After 30 years in psychiatry, and from my own experience with depression, I’ve learned this: negative self-talk is not insight. It’s a symptom. And like any symptom, it deserves attention and challenge, not agreement.
🔸 3 Ways To Turn Down Negative Self-Talk 🔸
✅ Name the Pattern, Not the Content
Instead of arguing with the thought, label it. “That’s catastrophizing.” “That’s a double standard.” Creating distance weakens its grip.
✅ Speak to Yourself Like You Would to a Friend
If the words would feel cruel coming from someone else, they’re not helpful coming from you. Practice a neutral, factual tone. Not fake positivity. Just fairness.
✅ Slow the Body First
Negative self-talk feeds on a stressed nervous system. Breathing, movement, meditation and sleep don’t just calm the body. They reduce the volume of the inner critic.
“Talk to yourself as you would to someone you love.” – Brené Brown
Change doesn’t happen overnight.
Awareness comes first, then practice.
With time, that voice can soften and a steadier one can take its place.
Peter Zafirides, MD
Central Ohio Behavioral Medicine
Image Credit: Positive Psychology
Educational Purposes Only: Not Medical Advice
PSYCHIATRY
COLUMBUS, OHIO
If you’re experiencing anxiety or depression do not take these symptoms lightly. The earlier you get help, the quicker you can find healing, because your symptoms truly can get better. Working with our psychiatrists is a proven path for dealing with such concerns. Contact us to talk about getting you the help you need and deserve.
