How to Stop Negative Self Talk If You Are Overweight

Megan Smith
 min read

This article is about how to stop negative self talk, such as due to being overweight, and replace it with positive self talk to take your mind off things.

Young Woman With Head Resting Between Two Hands Oppressed And Unhappy Looking Consequence Of Negative Thinking Pattern How To Stop Negative Self Talk

Positive self talk consists of being optimistic and seeing the positive in any situation.

How to stop negative self talk: Introduction

While it isn't easy to always see the silver lining, we should at least be aware enough of the situation to avoid a spiral of negative thoughts.

Therefore, we must try to objectively analyze and see the situation as it is.

Changing negative self talk is not easy, but it is possible with diligence and consistency. Indeed, it takes practice, time, and grace toward yourself when you slip up.

Read on for several helpful and actionable tips to help you fight this negative inner monologue.

What is self talk?

First of all, let's define this inner monologue:

Self talk can be described as the internal chatter or the internal monologue you have with yourself.

This internal chatter can be:

  • both positive and negative,
  • encouraging or distressing, and
  • largely dependent on the personality.
Young Woman With Light Brown Curly Hair With Chubby Cheeks Red Coat And Red Lips Is In Deep Introspection Symbolizing Self Talk

For example, suppose you are an optimistic person. In that case, your internal monologue will be more positive and bring you health benefits and a better quality of life.

But, on the other hand, it will be the opposite if you are pessimistic by nature.

However, with diligence, hard work, and positive self talk techniques it is possible to stop negative self talk, regardless of personality and education.

The benefits of positive self talk

Positive self-talk has many benefits, including:

  • increased physical well-being,
  • improved general well-being, and
  • reduced stress.
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In addition, other health benefits may include:

It is unclear why people with a more positive outlook on life experience these benefits.

Studies suggest that these individuals have better mental skills to cope with stressful situations, which helps reduce the harmful effects of stress.

The curious case of Louise Hay

Louise Hay was an American writer and author of the well-known books You Can Heal Your Life and Heal Your Body.

In 1978, she was diagnosed with cervical cancer.

After considering alternatives to surgery, the writer decided to develop her own intensive program.

She began using affirmations, visualizations, nutritional cleansing, and psychotherapy, and after six months, she was completely healed of her cancer.

Naturally, this approach isn't exactly scientific, and we can't reliably expect it to serve as an alternative to modern medicine for most people.

However, it is an interesting story that illustrates the potential power of positive self talk.

How to stop negative self talk

First, you must realize that changing the negative inner monologue will take time.

Since it is so ingrained in you and feels so normal, it is hard to work on it. Fortunately, there's no need to panic, for it can be changed with practice.

Once you start recognizing your bad habits, you can start putting into practice better ones.

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Here are some examples:

  • Example 1
    • Negative self talk: "I failed because I can't do anything right. Why did I even try? Now I feel super embarrassed."

    • Positive self talk: "Great, I can be proud of myself for trying something new. That was really brave of me."

  • Example 2:
    • Negative self talk: "I've never done this before. Why should I try? I'm sure I will be bad at it."

    • Positive self talk: "Finally, I have a great opportunity to learn something new."

Here are some actionable tips to stop negative self talk and turn that inner monologue into something more positive:

Write down positive messages

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Get some Post-it notes and write as many affirmations as possible throughout your home:

  • on your front door,
  • in your kitchen drawers,
  • on the microwave,
  • on the sofa,
  • on the bathroom mirror,
  • on your bathroom scales if you are overweight,
  • in your closet,
  • on your full-length mirror when you are getting dressed and worried about your belly fat showing, etc.

Seeing and reading affirmations positively affects the brain and increases serotonin, the "happy" brain chemical that promotes happiness and well-being.

Talk to yourself in the mirror

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Although it may seem awkward and silly at first, try talking to yourself in the mirror: look at yourself and talk.

Don't be afraid to tell yourself that you love yourself, whether it's your love handles, the cellulite on your thighs, your hair, or your beautiful eyes, whatever! Just start talking positively about yourself, to yourself.

Remember that no one is perfect, and we all have what we think are physical "flaws." Accepting your physical shortcomings, learning to love your body, and some body positivity can do wonders for your self-esteem.

Tip: Louise Hay also has another particularly actionable book called Mirror Work to get you started with a 21-day program.

Surround yourself with positive people

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Observe the people around you: whether you believe it or not, every person feeds off the energy of the people they are around.

Therefore, surround yourself with people who inspire you, pull you up, and encourage you.

Likewise, let go of those who constantly complain, give off negative vibes, or make you feel bad.

The importance of being grateful

Gratitude is a general feeling of thankfulness that expresses appreciation for what we have.

According to some studies in psychotherapy, gratitude is one of the fastest ways to turn negative self talk into positive self talk and subsequently guide you on the path to feeling good about yourself.

Gratitude can be both a temporary feeling and an inherent part of your personality. It also requires recognition of a positive event that occurred outside of you.

Before we can sort out our negative thoughts or deal with anxiety or depression, we must accept that we need some external influences to make us happy. However, we still need to do the internal work of being grateful for these things.

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Gratitude is generally considered a spontaneous feeling. However, it is also increasingly seen as a practice of counting your blessings and being grateful for all you have.

To that end, we can deliberately cultivate a sense of gratitude.

For example, you can feel gratitude for loved ones, colleagues, animals, and life in general. This emotion creates an atmosphere of positivity.

Over time, this feeling can increase happiness and promote physical and emotional health, even when you struggle with mental health obstacles.

In some circumstances, it can be more difficult to feel gratitude. Still, with practice, time and consistency, it can become your ally in difficult times.

How to start practicing gratitude and stop negative self talk

The practice of gratitude reduces negative words and thoughts. It will divert your inner attention from envy and jealousy, anger, self-judgment, and resentment.

This helps to minimize the possibility of falling into a downward spiral of negative thoughts and defeatism.

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Gratitude begins with observing what is good in your life. This can be difficult in this world of materialism and constant comparison with others via social networks, but it is possible.

You can start small by simply noticing something you are grateful for as you go through your day.

For example, you could be grateful for your work because it allows you to put food on the table, have a roof over your head, and have somewhere safe to call home.

Or you could be grateful for having a car, for the sheer amount of people on public transportation during rush hour would give you anxiety attacks.

Whatever the case, it is essential to be grateful, show, and acknowledge it.

Tip: You can keep a journal in which you write down at least three or five things each day that you are grateful for. Doing this exercise will influence how you see things and react to things.

Gratitude is a great tool to get through dark days. Indeed, being grateful for any given situation can transform most negative thoughts into positive ones.

If you feel yourself slipping back into a negative frame of mind, try to quickly list the things you are grateful for, and the negativity should immediately ease off.

Beware: this does not happen spontaneously. Creating this habit of positive self talk will take time, practice, and consistency.

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The real magic of gratitude happens when you start being grateful for the people and issues in life that challenge you.

If it seems a little difficult at first to be grateful for things, try this:

  • Which person inspires you and why?
  • Keep a gratitude journal: write down the big and small joys of daily life or try to identify three to five good things that happened during the day.
  • Imagine what your life would be like if this or that positive thing had not happened.

How to stop negative self talk: Conclusion

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It is possible to stop negative self talk and turn self-criticism into a more positive inner monologue by adopting various positive behaviors.

Having an optimistic outlook has many benefits for your overall health and well-being.

Be grateful to those around you and for what you already have, and soon you will start seeing life from a different, more positive perspective.

About Megan Smith

Megan has been fighting overweight and her plus size since her teenage years. After trying all types of remedies without success, she started doing her own research. Megan founded Plus Size Zeal to share her findings. She also developed various detailed buying guides for plus-size people in order to make their lives easier and more comfortable. Read More