You know that running dialogue you have in your head? It's present all day, every day and can have a tremendous impact on your state-of-mind. That's exactly why positive self-talk is so important to your mental and emotional health.
Self-talk, or your internal dialogue, can have a major impact on your self-esteem, self-value and the way you see the world. It turns out that positivity can have a tremendous impact on your health and happiness.
However, it's not as easy as looking in the mirror reciting positive phrases. A positive internal dialogue takes practice and should be considered part of your self-care routine.
What Is Positive Self-Talk?
Self-talk is an internal narrative or inner voice that runs in your head throughout the day. You may not even realize it, but this internal dialogue talks yourthrough all of life's experiences, from preparing a recipe or completing a mundane task to making observations about your environment and social interactions.
Self-talk is believed to be both conscious and unconscious thoughts. These thoughts can be negative or positive, and sometimes we can get into patterns of self-talk that lean in one direction.
Negative self-talk, for instance, is when we often remember negative experiences and replay negative thoughts of not being good enough over and over again. Eventually, these inner thoughts begin to change our mindsets and affect our sense of self-worth.
Positive self-talk, on the other hand, is when we are fueled by uplifting, understanding and kind thoughts. It comes from a place of self-compassion and self-love.
Research suggests that engaging in more positive self-talk can help change behaviors and combat mental health issues, like depression and anxiety. Positive self-talk for kids is also powerful and can have the same health benefits.
Positive Self-Talk Benefits/Uses
1. Reduces Stress
One major benefit of positive self-talk is its ability to help you combat difficult situations that cause stress. It keeps you in an optimistic place, allowing you to better handle stressful events or circumstances.
Studies highlight that this self-talk benefit can have a much bigger impact, as stress can increase your risk of inflammation, weakened immune system, mental health disorders and disease. Using this type of mental skill daily allows you to solve problems and cope with life's challenges, thereby reducing stress and its health consequences.
2. Eases Anxiety
Research suggests that many forms of positive ideation can experience decreases in anxiety and worry. The key is to replace worry with a more positive inner dialogue in order to counter the feelings of anxiety.
A study evaluating the efficacy of self-talk training on junior sub-elite athletes found that it reduces anxiety and increased self-confidence, self-optimization, self-efficacy and performance. The young athletes in the experimental groups received either one week or eight weeks of self-talk intervention, which proved to enhance the psychological mindset of the participants.
3. Promotes Confidence
Research indicates that positive self-talk works to increase self-confidence, which can improve occupational performance and relationships. This has the complete opposite effect than negative inner thoughts, which can lead to self-esteem issues and a sense of worthlessness.
4. Increases Happiness
Are you still trying to figure out how to be happy? It turns out that practicing positivity increases happiness and may make you feel more energized and optimistic.
In a positive state, we are able to connection better with others and find it easier to relax.
Research suggests that seeking happiness and prioritizing positivity are linked to more frequent experiences of positive emotions.
5. Encourages Healthy Habits
Positive self-talk encourages you to choose and stick to healthy habits. The key is to make your positive thoughts outweigh your negative thoughts, allowing you to be in a healthier, more optimistic and encouraging mental space.
How will you treat your body well when you're constantly putting your self down or thinking negatively about the world? Your inner dialogue has a trickle effect on your mood and motivation to stay healthy.
6. Reduces Negativity and Psychological Symptoms
When nearly 1,000 undergraduate students completed self-talk scales together to measure symptoms of affective disorders, the analysis found that states-of-mind-ratios and negative cognitions showed a greater association with psychological symptoms than positive cognitions.
In other words, reducing negative self-talk is able to improve psychological symptoms associated with depression, anxiety and anger.
How It Works
If you look into the psychological factors related to negative thinking, you'll often see four categories that are used to explain how and why people engage in negative self-talk. These categories include:
Positive self-talk works by changing your internal narrative so you're the hero instead of the villain. When you do it regularly, it begins to change your mindset and sense of self worth.
If you're new to practicing this type of self-care, here are some steps to follow to get started:
1. Identify Negative Self-Talk Triggers
Before you can successfully counteract negative internal messages, you have to pinpoint your negative self-talk triggers. What events or situations lead to negative self-talk for you?
Maybe it's when you're socializing, completing a task at work, caring for your children or exercising.
It helps to write down the negative messages in your head and work on creating mantras that counteract these detrimental thoughts.
2. Focus on Self-Care
Remember that positive self-talk can impact your mental, emotional and physical health. Treat it as part of your self-care routine.
Just like eating healthy, exercising and getting plenty of rest, maintaining a positive mindset is so important to your overall health and well-being.
Along with practicing positivity, some other things you can do as part of your self-care checklist include:
3. Practice Daily
It takes time and practice to drastically change your internal dialogue. Be patient with yourself, and set aside time every day to practice positive, uplifting self-talk.
Practice your positive phrases or mantras that give you pride, energy and a sense of self-worth.
4. Drop What Isn't Working
If there's an activity, environment or person that always leads to negative self-talk and self-doubt, it may be time to consider making a change. If it isn't working for you, your health and your happiness, then explore other options.
This can mean surrounding yourself with positive people and keeping your distance from those who are negative. It can also mean spending your time in positive, uplifting environments instead of getting stuck in negative routines.
There are many ways to engage in positive self-talk. Mantras are popular, for example, and there are also strategies that help people to stay in a positive, compassionate place.
Here are some examples of positive self-talk affirmations or mantras that you can work into your day to shape a positive mindset:
What other thoughts can you bring into your day to boost positive self-talk? Try these:
Risks and Side Effects
What are the risks and side effects of positive self-talk? It's safe to say that there aren't any, but negative self-talk can cause real harm — leading to increased stress, anxiety, depression, poor mood, weakened relationships and more.
One thing to keep in mind, however, is that you should never deny the way you feel. If something is bothering you or causing you emotional pain, don't sugarcoat it with positive self-talk.
You may have to work through these issues and the negative thoughts that surround them. If you need help, reach out to a loved one or therapist.
Sometimes you have to do some deep work to come out of a negative situation.
We are continually exposed to organisms that are inhaled, swallowed or inhabit our skin and mucous membranes. Whether or not these organisms lead to disease is decided by the integrity of our body's defense mechanisms, or immune system.
When our immune system is working properly, we don't even notice it. But when we have an under- or over-active immune system, we are at a greater risk of developing infections and other health conditions.
If you are wondering how to boost your immune system, be advised that it doesn't necessarily happen over night. It's a matter of strengthening your immune response with lifestyle changes and the use of immune-boosting antimicrobial and antiviral herbs. But hopefully you find comfort in knowing that your body is made to combat germs and protect your body from harm.
Anticoagulant medications have been implicated in serious adverse reactions, with countless case reports indicating the use of these drugs can lead to hospital admission from issues like excessive bleeding. Because of their potential for harm, being aware of natural blood thinners as potential alternatives is critical.
Blood clots are among the most preventable types of blood conditions. That's because they can be prevented with simple lifestyle and dietary changes.
Adding natural blood thinners to your diet and wellness routine can have a tremendous impact, without the fear of adverse side effects.
The smell of a rose is one of those experiences that can ignite fond memories of young love and backyard gardens. But did you know that roses are more than a pretty smell? These beautiful flowers also hold incredible health boosting benefits! Rose essential oil has been used to treat health conditions and used in natural beauty treatments for thousands of years.
What is rose oil good for? Research and personal experiences tell us that rose oil can improve acne, balance hormones, relieve anxiety, improve depression, reduce rosacea and naturally increase libido. Traditionally, rose oil has been used for grief, nervous tension, coughs, wound healing and general skin health, allergies, headaches and as a general anti-inflammatory.
Whether in soups, vegetable trays or topped with peanut butter, most people at least occasionally consume celery in one way or another. That's a good thing, because the benefits of celery — not to mention celery seed — include that it's high in antioxidants and beneficial enzymes, as well as fiber and certain vitamins and minerals.
Many years ago, parts of this vegetable were actually administered as natural anti-hypertensive agents in folk medicine. More recently, pharmacological studies have demonstrated both antioxidant and anti-inflammatory activities within celery that may help improve markers of heart health.
Plus, as a supplier of flavonoids and polyphenols, other benefits include its ability to support liver, skin, eye and digestive health.
There are several factors that can affect lung health, including physical activity levels, genetics and environmental conditions. Diet also plays a key role in respiratory health, and incorporating a few of the best foods for your lungs into your diet is a simple strategy that can decrease inflammation, improve pulmonary function and help heal your respiratory tract.
In addition to supplying a wealth of important vitamins, minerals and antioxidants, these foods have also been researched for their ability to enhance lung health and protect against a number of respiratory conditions.
In this article, we'll cover a few of the top ingredients to help support lung health, along with some other factors to consider as well.
Mums may remind you of autumn gardens, but did you know that chrysanthemum tea has been consumed in Asia for hundreds of years? If you love drinking dandelion tea for its antioxidant properties, you may want to give "mum flower tea" a try, too.
This pleasant, aromatic tea is made from the flowers of the chrysanthemum plant, and it's been used in Chinese medicine to treat a range of conditions, from migraines to hypertension and throat inflammation.
As it grows in popularly, chrysanthemum tea is being evaluated by researchers for its antioxidant activity. The flowers have proven to possess an impressive phytochemical composition that can potentially boost your overall health.
If you've researched antiviral herbs that help to combat the common cold or flu, you probably came across echinacea — a powerful plant that's currently booming in the natural health market.
Why the surging popularity in this magnificently attractive flower? Because echinacea benefits our health and well-being like few plants on the planet. Now that's something to get behind.
Once known as an alternative way to prevent the common cold, now echinacea is quickly becoming known for multiple uses and benefits — from combating cancer to alleviating pain.
And guess what? You don't have to purchase echinacea products throughout the year to prevent illness. Instead, try making your own extract and taking advantage of this plant's incredible healing properties.
According to the United States Department of Agriculture, Americans consume around 0.7 pounds of lamb meat each year.In other countries around the world, such as Greece, lamb is eaten much more regularly than in the United Sates. Maybe you have never given lamb a try or maybe you already love it, but either way, you may be wondering if lamb is a healthy meat choice.
So is lamb healthy? In moderation, lamb is an excellent source of protein and vital nutrients like iron, zinc, selenium and vitamin B12. Is lamb red meat? Yes, lamb is a type of red meat and you probably know that red meat often gets a bad rep, but high-quality red meats like grass-fed beef and grass-fed lamb are excellent and truly healthy protein sources in moderation.
I'm about to answer a lot of common questions about lambs, including what is a lamb, the difference between lamb and sheep, how lamb can boost your health, and also some of the tastiest and healthiest lamb recipes around. So let's find out just what lamb meat is all about.
However, it has also become a controversial ingredient, with new studies emerging left and right discussing either why skim milk is bad or debating its potential impact on bone strength, heart health and more.
While it's true that skim milk is low in fat and a great source of several nutrients, there are some drawbacks to consider with this dairy product, along with several reasons you may want to opt for whole milk instead.
Keep reading for a few of the top skim milk benefits and disadvantages, plus some simple recommendations for your next shopping trip.
If you take a look at the hundreds of scientific peer-reviewed articles that have been published about black seed oil benefits, one fact is clear: It can help the body overcome a number of health issues. No wonder this health-promoting oil has been used for thousands of years in traditional medicine.
With virtually no side effects, the healing prowess of black seed oil — made from black cumin seeds — is actually quite unbelievable, and it boggles the mind that most people have never even heard of it.
Read on find out what black seed oil is all about, along with all the wonderful black seed oil benefits out there.
Because it's one of nature's richest antimicrobial sources, Manuka is somewhat different than other honeys, as it's used primarily for its medicinal benefits.
What is so special about Manuka honey that makes it worth seeking out? Based on a large number of studies plus anecdotal evidence, there are many Manuka honey benefits that range from helping to heal sore throats and digestive illnesses to reducing acne and gingivitis.
Unfortunately, because of industrialization, honey isn't what it used to be. Like most things today, not all honeys are created equal. To obtain the most benefits you'll need to know the specific types of raw, unpasteurized honeys to look for, including real Manuka honey.
Historically, the shallot has been used for both for its nutritional and aromatic properties in Indian, Asian, French and Mediterranean cooking. Are shallots good for you? You bet. They not only add a sweet and pungent flavor to recipes, but they also come loaded with antioxidants, vitamin A, vitamin C and some important minerals, too.
The shallot is considered an important plant in Indian medicinal practices and is commonly prescribed as an effective remedy for several ailments in Ayurvedic medicine. In fact, it's been used to heal numerous bodily conditions for thousands of years – both internally and externally, thanks to its natural "cooling" effect on the body. This makes shallots (and onions too) beneficial for lowering inflammation, muscle aches, swelling and water retention.
You may be wondering a few things, such as: What can I use shallots for? Are shallots better than onions? And can I substitute an onion for a shallot? Just like other vegetables that have a similar taste, including onions and garlic, shallots can either be eaten raw or cooked, which makes them versatile and easy to incorporate into recipes. Studies suggest that fighting cancer, reducing food allergies, and enhancing detoxification are all known benefits of eating this vegetable.
Carrots are considered to be one of the most important cultivated vegetable crops in history and the most popular root vegetable worldwide. Whether they are eaten raw, cooked or as carrot juice, people from nearly every culture have consumed carrots — in their many forms — throughout history.
They get their orange color from antioxidants called carotenoids. One of these carotenoids is beta-carotene, a precursor to active vitamin A that is responsible for many of the carrot and carrot juice benefits that we know about today.
What are the benefits of eating carrots? Many studies have shown that beta-carotene is crucial for improving immunity in the body, protecting skin and eye health, and fighting free radical damage that can cause various forms of chronic diseases, such as cancer and heart disease.
They have a wealth of valuable nutrition, and when you juice them you get a concentrated dose of their healing power. Reducing cholesterol and triglycerides, relieving congestion and constipation, and protecting eyesight and skin health are some of the many benefits attributed to drinking carrot juice.
The clary sage plant has a lengthy history as a medicinal herb. It's a perennial in the genus Salvi, and its scientific name is salvia sclarea. It's considered to be one of the top essential oils for hormones, especially in women.
Many claims have been made as to its benefits when dealing with cramps, heavy menstrual cycles, hot flashes and hormonal imbalances. It's also known for its ability to increase circulation, support the digestive system, improve eye health and fight leukemia.
Clary sage is one of the most healthful essential oils, with anticonvulsive, antidepressant, antifungal, anti-infectious, antiseptic, antispasmodic, astringent and anti-inflammatory properties. It's also a nerve tonic and sedative with soothing and warming components.
Some scars are faint or in hidden places and you never really think about them. Meanwhile, other scars may be more obvious and you really wish you could just make those scars go away! The good news is that there are several essential oils for scars that can really help to make these visible reminders a thing of the past, just like the story behind each one of them.
What is a scar exactly? A scar can be defined as a mark left behind on the skin where a wound, burn, sore, or surgical incision did not completely heal and fibrous connective tissue has formed where there was once normal, healthy skin.
What oils fade scars? Whether you're looking for essential oils for scars after surgery or essential oils for scars and stretch marks, these amazing plant-derived natural remedies, including essential oils like frankincense and helichrysum, are sure to impress!
Turmeric oil is derived from turmeric, which is well-known for its anti-inflammatory, antioxidant, anti-microbial, anti-malarial, anti-tumor, anti-proliferative, anti-protozoal and anti-aging properties. Turmeric has a lengthy history as a medicine, spice and coloring agent. Turmeric essential oil is an extremely impressive natural health agent just like its source — one that appears to have some of the most promising anti-cancer effects around.
Turmeric benefits also come from its health-promoting vitamins, phenols and other alkaloids. Turmeric oil is considered to be a strong relaxant and balancer to the body. According to Benefits, this incredible herbal remedy is meant to support the imbalance of Kapha body type.
Given all of these beneficial components, it's no surprise turmeric essential oil has been shown to hold the following health benefits.
Are you looking for an increase in a sense of calmness and greater mental clarity in your day-to-day life? Many of us are simply stressed out and overwhelmed with so many daily demands. To have just a moment of peace and harmony would really help improve our lives. Sandalwood essential oil helps users to achieve more clarity and calmness due to its extensive therapeutic benefits. This special essential oil doesn't just have an amazing scent, sandalwood can also have an effect on overall well-being and mental health, along with many other surprising healing properties
There's no wonder why, considering the high cost of healthcare bills and the side effects of conventional medications, adding such oils to your personal medicine cabinet and lifestyle can make a world of difference. This is especially true because essential oils benefits are vast and essential oils uses range from aromatherapy, household cleaning products, personal beauty care and natural medicine treatments.
The particles in essential oils come from distilling or extracting the different parts of plants, including the flowers, leaves, bark, roots, resin and peels. In fact, just one drop of an essential oil can have powerful health benefits.
What is an essential oil? Typically created through the process of distillation — which separates the oil and water-based compounds of a plant by steaming — they are highly concentrated oils that have a strong aroma. In fact, sometimes they are called volatile aromatic oils because of their high concentration of the aromatic compounds. They also are simply called aromatherapy oils.
Difficulty concentrating, impulsiveness, excessive energy and inability to sit still are some of the most common symptoms of Attention Deficit Hyperactivity Disorder (ADHD). The number of children diagnosed with ADHD continues to increase, but researchers don't know why. Currently, it's estimated that 9 percent of American teens and over 4 percent of American adults have ADHD.
ADHD has three main subtypes: Hyperactive-Impulsive, Inattentive, and Combined Hyperactive-Impulsive and Inattentive. These subtypes result in symptoms of ADHD that can have devastating effects on both children and adults.