This article is about positive self talk techniques applied to our audience of plus-size Americans.
What goes on in our heads can be either our biggest opposition or our biggest ally in our everyday struggles as plus-size individuals.
Hence, knowing how to influence our minds for our benefit can be a useful and very advantageous skill for our mental well-being.
Table of Contents
- 1 Positive self talk techniques: Introduction
- 2 Adopt a positive outlook on life
- 3 Positive self talk techniques you can practice
- 4 First positive self talk technique: Talk to yourself positively on a daily basis
- 5 Second positive self talk technique: Use positive affirmations to revitalize your life
- 6 Positive self talk techniques: Conclusion
Positive self talk techniques: Introduction
Using our thoughts to influence our feelings can profoundly affect how we deal with being plus-size or, indeed, with life in general.
We'll discuss how to control your self talk and make it positive rather than negative.
For example, imagine you tell yourself you're beautiful every day, marvel at your body every time you're in front of a mirror, express gratitude for your physical abilities, etc.
Contrast this with constantly telling yourself your arms are too fat, your thighs have too much cellulite, you have too much belly fat, or you should stop eating junk food because you're big enough already.
You can easily imagine how positive self talk will encourage you, make you feel better, and allow you to gain more control over all aspects of your life and make essential changes where needed to improve your life.
Adopt a positive outlook on life
Success in life will depend on how you decide to deal with whatever life throws at you.
In other words, a positive attitude allows you to be more confident and fulfilled. While a person with a negative attitude is more likely to suffer from a lack of self-confidence and low self-esteem.
If you adopt a positive attitude, you will look at life differently than if you look at it with negativity.
Indeed, a positive attitude helps you see the good in people and the world, which leads to optimism and fulfillment.
Quality of life is based on how you think and feel from one moment to the next, and if you change how you think, you will radically change how you see and deal with life.
If you positively look at life, you can take complete control of your thoughts and feelings and turn a negative situation into a more positive one, simply by changing your thinking.
Know that if you choose to think positively, it will make you happier and able to achieve your goals more easily.
For us plus-size folks, a positive outlook on life could mean you:
- can more easily reach your weight loss goals,
- feel better in your skin, regardless of it being flabby or dotted with cellulite, and
- just accept yourself for who you are, whatever you look like, or however much the bathroom scales claim you weigh.
Positive self talk techniques you can practice
You can develop positive self talk through different techniques. However, each person is different, and each situation is unique, so it's up to you to determine the appropriate method.
The purpose of adopting these positive self talk techniques is to realize you can interact with yourself and give direction and guidance to your thinking.
Therefore, inner dialogue plays a vital role in our relationship with ourselves and our perception of reality and the world we create.
Tip: If you want to change the outside world (your appearance, the people around you, or how you interact with others), you better start with yourself and change your inner world (train your mind to think positively and constructively).
First positive self talk technique: Talk to yourself positively on a daily basis
Use positive self-talk throughout the day to establish a new way of thinking.
Indeed, if you have established a pattern of negative thinking for years, it can take time to overcome them.
First, it is necessary to consciously and repeatedly create positive thoughts daily. You can repeat positive statements quietly to yourself or out loud.
Furthermore, positive self talk can be used in many aspects of your life. Sometimes, it can even facilitate the healing of certain diseases.
For example, it can help you overcome difficult situations such as weight stigma, have more confidence in yourself, start exercising for better physical and mental health, overcome shame and guilt of obesity, and change your junk food habit into healthy eating.
Here are some common phrases that can be used when practicing positive self talk:
"I am an accomplished person"
This phrase can be used to encourage good general positive thoughts about yourself and the world you live in.
This allows you to put your situation and life into perspective and consider everything as part of a bigger picture rather than in a vacuum.
For example, you could acknowledge your skills and your place in society. You can also recognize that others value you for who you are or what you do and generally do not judge you on your appearance.
Making these observations can help you become less self-conscious about being overweight.
"It's an opportunity for me to grow and improve"
This phrase is used to describe an obstacle. Indeed, we must be aware that each difficulty we overcome makes us grow and strengthens us.
Since life is full of obstacles that can arise at any time, you may as well learn to face them in the best way possible: head-on and with self-confidence.
"I know what I am capable of"
This phrase is used when you are faced with a task you doubt you can accomplish.
In sports, athletes and coaches know that technical and physical preparation is essential for victory, but so is mental preparation.
It's the same in life: whether you think you can or can't, you are right.
If you think you can't do it, and you're convinced that it's going to be difficult, you're not going to succeed.
If you start a new weight loss or physical exercise program without the right frame of mind, the odds are you won't see it through.
"I am full of health, vitality, and energy"
After being sick or recovering from an illness, this can be used to awaken good feelings about your health.
The goal is not to hide from the truth or lie to yourself but to use the power of the mind to serve your desire to become stronger.
Here we are talking about health. Indeed, you should know that the placebo effect exists; conversely, a person can create an illness if they invent one and is convinced of it.
Likewise, if you are convinced you are too weak or unfit to even consider walking around the block to lose weight, you will likely never get off the couch and give up before even starting.
Don't wait to get into the mood to do something about your physical health. Instead, get started, and the mere act of exercising will spur you on.
Mood follows action, not the other way around.
"I love the person I have become"
This phrase can be used to build confidence and gain respect for yourself and the person you are.
You can also use similar statements such as:
- "I am a good person,"
- "I am beautiful regardless of my body type," or
- "I have many excellent qualities."
Second positive self talk technique: Use positive affirmations to revitalize your life
A positive attitude is one of the keys to happiness and a successful life since our thoughts play a massive role in how we feel.
Positive thinking leads to a confident and happy person. But on the other hand, negativity leads to low self-esteem.
Everyone talks to themselves internally without even realizing it. Hundreds of negative thoughts invade our minds daily; sometimes, we let ourselves be influenced, and we sow the seeds of doubt.
However, you can use a simple tool throughout the day to help change those negative thoughts and install a more positive way of thinking: positive affirmations.
These daily positive affirmations can radically improve your life and make you more confident and self-assured.
Positive affirmations you can use
It is possible to use positive affirmations throughout the day: anywhere, anytime, and whenever you feel the need.
Also, know that the more often you use them, the more positive thoughts will outweigh the negative ones, changing your life for the better.
An affirmation can be defined as a simple positive self talk technique used to stop negative self talk (which we are rarely aware of) and to look at one's life with a more positive attitude and vision.
Many of us have been bombarded with negative thoughts for many years, so it is essential to realize that changing your way of thinking will not happen overnight.
However, if you stick to the affirmations, they will work once you reframe your thinking.
There are many assertiveness techniques for dealing with different situations in life. Here are the most popular and successful ones:
Appreciate yourself in the mirror
The goal is to help you appreciate yourself and develop self-awareness and good self-esteem.
The technique is simple: stand in front of a mirror, preferably a full-length floor mirror, and observe yourself.
Some psychotherapists recommend practicing this technique in your underwear or, better yet, naked. But you can go gradually and see what works for you and what doesn't.
Then, observe yourself and start with your head. Try to appreciate your body as it is by saying out loud what you like about the areas of your body.
For example, you can say:
"I like the way my hair is styled today,"
"I like the shade of blue-gray in my eyes, it gives them a bright and sparkling look."
During this technique, take time and slowly review your entire body while building a more positive self-image.
Be careful: You don't need to lie or make things up.
If you don't like something, like your cellulite or your double chin, don't worry about it and focus on the positive (your hands, mouth, skin, etc.).
Surely you can find areas of your body to be positive about! Then, little by little, you can grow these positive aspects.
Write away the negative thoughts
When you have negative thoughts, try writing them down on a slip of paper, crumple the paper into a ball and throw it in the trash can.
By doing this, you tell yourself that these thoughts are just trash and put them where they belong.
Although it may seem silly, it allows you to distance yourself from these negative thoughts and literally write them off.
Suppose someone made a nasty comment about your weight or physical fitness, and now all you do is relive this painful moment in your imagination.
By writing it down and throwing it away, you can remove it from your mind and create space for other, more positive thoughts.
Subconsciously, you are training your mind to get rid of specific thoughts, like pulling out the weeds in a carefully tended vegetable garden or flower bed.
Little by little, make a self-affirmation repeatedly while focusing on the words you are repeating and believing what you are saying.
Then, take a deep breath and focus on a positive thought you want to develop. If you deviate, try to reframe your thinking.
Remember: At first, this exercise may be challenging, but know that the more you practice it, the more you will develop your ability to meditate and control your thoughts.
Turn down the volume
This technique can be used anywhere and anytime you have a negative thought.
You know that little voice that speaks to you inside your head? That's you having a dialogue with yourself, of course, but understand that this voice is only a part of you.
It does not represent the whole of you, for it only exists for a short period and should be treated accordingly.
When this little voice expresses itself, it will translate into thought, whether positive or negative.
If you realize you have a negative thought, imagine turning down the volume of that little voice inside your head so you don't hear it anymore.
Then try to think of a positive affirmation to replace the negative thought and increase its volume by repeating it to yourself.
Positive self talk techniques: Conclusion
Adopting positive self talk techniques will give you more confidence in yourself, learn you to deal with shame if you lack self-confidence and help you see life more positively.
If you believe in yourself and give your mind a positive message, it is bound to have a positive influence.
The more positive you can be about yourself, the more you will gain self-esteem and feel better about yourself.