presentation on self talk

What is Positive Self-Talk? (Incl. Examples)

This dialogue can range from giving ourselves instructions while we carry out a task, random observations about our environment or a situation, or it could be what is often referred to as self-talk.

Self-talk is the internal narrative you hold about yourself. It’s your inner voice and you may or may not have spent much time thinking about it or giving it any attention. The truth is, our self-talk can actually have a much bigger influence on the way we see ourselves, and the world around us than we realize.

Before you read on, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself but will also give you the tools to help your clients, students or employees show more compassion to themselves.

This Article Contains:

A look at the psychology, what does the research say, the importance and benefits of positive self-talk, is there any evidence that suggests it can help with anxiety and depression, can it help combat stress, 10 examples of positive self-talk statements and phrases, how to use positive self-talk: 4 strategies and techniques, 3 exercises and activities for adults, 3 positive self-talk activities for students, a positive self-talk game, positive self-talk worksheet (pdf), does using positive self-talk guarantee a positive outcome.

3 Books Worth Reading

3 TED Talk Videos

10 quotes on the topic, a take-home message.

Self-talk is generally thought to be a mix of conscious and unconscious beliefs and biases that we hold about ourselves and the world generally. It was Sigmund Freud who first created the idea that we have both conscious and unconscious levels of thought, with unconscious cognitive processes influencing our behavior in ways we don’t realize (Cherry, 2019).

Self-talk can be positive or negative – and paying attention to which you most often sway towards, can help you start making proactive changes about how you take on life’s challenges.

Negative Self-Talk

Our patterns of self-talk are all too often negative – we focus on preconceived ideas that we’re ‘ not good enough ’ or ‘ always a failure ’ or ‘ can’t do anything right ’. Our brains are hardwired to remember negative experiences over positive ones, so we recall the times we didn’t quite get it right more than the times we do. We then replay these messages in our minds, fuelling negative feelings (Jantz, 2016).

Positive Self-Talk

Positive self-talk, as you may have guessed, is the flip of negative self-talk. It’s not about narcissism, or deceiving ourselves into thinking things that are inaccurate. It’s more about showing yourself some self-compassion and understanding for who you are and what you’ve been through (Jantz, 2019).

Positive self-talk sees our internal narrative switching to ideas like ‘ I can do better next time ’ or ‘I choose to learn from my mistakes, not be held back by them ’.

In terms of how impactful positive self-talk can be, the research unanimously agrees it’s quite a lot. From sports professionals to losing weight, to combatting depression: changing the way you talk to yourself can have a proactive roll-on effect in behavior changes.

Keizer, Smeets, and Dijkerman (2013) conducted a study where they asked patients with anorexia nervosa to walk through a doorway that became increasingly narrower. Participants with the disorder began to turn their bodies when the doorway was 40% wider than their shoulders, compared to participants who had no diagnosis, who only began to turn when the doorway was 25% wider than their shoulders. The researchers surmised that the negative self-talk the anorexic participants participated in had a dramatic effect on the way they viewed their bodies – making them believe they were larger than they actually were.
Conroy and Metzler (2004) explored the ways self-talk impacts cognitive anxiety in sports performance. They looked at state-specific self-talk, so the way athletes spoke to themselves while failing, while succeeding, while wishing for success, and while fearing failure. They measured these alongside expressions of situation-specific trait performance anxiety: fear of failure, fear of success and sport anxiety. They found the strongest results for self-talk associated with fear of failure and sports anxiety, essentially the athletes experienced higher anxiety when using negative self-talk.
Similarly, Kendall and Treadwell (2007) also explored the ways self-talk effects anxiety. They investigated self-talk as a predictor for anxiety in children with and without a diagnosis of an anxiety disorder. They found that reducing negative self-talk mediated substantial treatment gains in the children with a diagnosis.
Wrisberg (1993) found that self-talk can help to improve learning performance, by assisting with the concept of ‘chunking’ complex information, which has been proven in aiding recall and carrying out complex tasks accurately.
Chopra (2012) found that providing students with effective strategies to turn negative self-talk into positive self-talk enabled them to successfully transform their negative thought processes and the value of doing so in their lives.
Todd, Oliver, and Harvey (2011) carried out a review of the literature and research surrounding self-talk and unanimously found that positive self-talk interventions are effective in mediating cognitive and behavioral change.

From helping to overcome body dysmorphia to sports performance, mediating anxiety and depression, to more effective learning: positive self-talk can make a world of difference.

Three additional benefits include:

1. Helps to Reduce Stress

Research has shown that people who are more inclined towards thinking optimistically, are also more inclined towards positive self-talk and utilize more active coping strategies when faced with stressful situations and challenges (Iwanaga, Yokoyama, and Seiwa, 2004).

Positive self-talk helps you reframe the way you look at stressful situations, understanding that you will approach challenges with the best of your ability and that whatever the outcome – you did the best you could. Tackling these situations with an ‘ I can do this ’ mindset rather than a negative ‘ This is too hard ’ one, opens up new ways of thinking and problem-solving.

2. Helps to Boost Confidence and Resilience

Approaching life with a positive self-talk approach can help to boost your self-confidence . Individuals who score highly for optimism and positive self-esteem are more likely to achieve their goals, score good grades and recover quickly from surgery (Lyubormisky, 2008).

Regular positive self-talk can help you to feel more confident in the face of achieving your goals, as you instill yourself with the belief that the things you want are achievable, and when problems do arise, you find workarounds.

3. Helps Build Better Relationships

You’re probably aware of what it feels like to be around someone who is positive, self-assured and content in who they are as a person. They exude confidence, and it reflects positively on those around them. Assad, Donnellan, and Conger (2012) found that couples who were more optimistic cited higher levels of cooperation and positive outcomes.

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The research seems to support the idea that positive self-talk can indeed help with disorders like anxiety and depression. This is mainly because negative self-talk has been widely linked with disorders such as depression, anxiety, low self-esteem, aggression, and post-traumatic stress disorder (Leung and Poon, 2001, Owens and Chard, 2001).

Flipping self-talk to positive has also been shown to mediate some really great results with young people diagnosed with an anxiety disorder (Kendall and Treadwell, 2007).

What this tells us is that positive self-talk can help to overcome these disorders, by correcting the bias towards negative thoughts and beliefs we might hold about ourselves.

In a nutshell, yes. As touched on briefly, one of the benefits of positive self-talk is that it can help you approach challenges and stressful situations with a more open and optimistic mindset (Iwanaga, Yokoyama, and Seiwa, 2004).

Positive self-talk isn’t about knowing all the answers or thinking you’re amazing, it’s simply about reframing how you view things, removing negative bias, and approaching life with the idea that you can tackle things – and even if it doesn’t go perfectly – you’ll learn from it for next time.

It’s important to know that not everyone’s positive self-talk will be the same, and you should try a few different approaches to find the ones that ultimately work for you.

Here are ten just to get you started:

I have the power to change my mind.
Attempting to do this took courage and I am proud of myself for trying.
Even though it wasn’t the outcome I hoped for, I learned a lot about myself.
I might still have a way to go, but I am proud of how far I have already come.
I am capable and strong, I can get through this.
Tomorrow is a chance to try again, with the lessons learned from today.
I will give it my all to make this work.
I can’t control what other people think, say or do. I can only control me.
This is an opportunity for me to try something new.
I can learn from this situation and grow as a person.

Before you can begin to use positive self-talk, you first need to identify how often and what type of negative thinking/self-talk you engage in. Once you understand this, you can make a start on retraining your thoughts.

Negative self-talk tends to fall into one of four categories:

Personalizing – Meaning you blame yourself when things go wrong.
Polarizing – Meaning you see things only as good or bad, no gray areas or room for middle ground.
Magnifying – Meaning you only focus on the bad or negative in every scenario and dismiss anything good or positive.
Catastrophizing – Meaning you always expect the worst.

You might identify with only one of these categories or multiple. The point is once you start categorizing your thoughts like this, you can then begin to work on switching them for more positive frames.

This won’t happen overnight, and you’ll need to ensure you put in the practice to really hone in on your self-talk and identify where changes are needed.

Some strategies you might use to achieve this could include:

1. Identifying Self-Talk Traps

Some situations may cause us to indulge in more negative self-talk than others. For example, an introvert might find negative self-talk crops up when they have to attend social events or networking.

Identifying these traps can help you put in more preparation to address and switch your negative to positive self-talk.

2. Utilize Positive Affirmations

Positive affirmations are a great way to switch up our self-talk chatter. Before a situation even arises that might incite negative self-talk, practice saying positive affirmations in the mirror to encourage your positive approach to yourself.

Visual cues are also excellent reminders to adopt a more positive approach. Little notes, posters or post-its around the house with positive expressions can make a huge difference to your daily mindset.

3. Check-In With Your Emotions Regularly

Switching to positive self-talk takes effort. We’re so attuned to negative self-talk that it might only take one or two minor setbacks to put you back down that path.

When challenges do arise, make sure you check in with how you’re feeling and that your self-talk hasn’t gotten negative. Bring it back with some positive phrases.

4. Don’t Be Afraid to Create Boundaries

Sometimes there are people in our lives who don’t bring out the best in us. Identifying self-talk traps might also mean identifying a person or two who encourages you to think negatively about yourself. It’s okay to create boundaries and remove these people.

Focus on surrounding yourself with people who talk positively about you, and encourage you to do the same.

Once you have a better understanding of how prominent your negative self-talk might be, and the categories you use when indulging in self-talk, you can spend some more time working on developing your positive self-talk instead.

The below exercises are great for personal and individual use, or if you’re coaching a client or small group to practice their positive self-talk:

1. Listen, Learn and Think it Through Exercise

Step One: Listen

Keep a diary for a few days to a week and take it with you everywhere you go. Pay close attention to your self-talk and make a note of:

Is it mostly positive or negative?
What events, people or scenarios encourage positive versus negative self-talk?
What would a friend or loved one say if they knew you talked to yourself in this way?
Are there any common threads in your self-talk?

Step Two: Learn

At the end of the week, reflect on what you have written. Think about the following questions:

What thoughts come up most often?
Why do they come up?
How would you feel about yourself if you switched negative self-talk for positive?
How did negative self-talk hold you back from achieving your goals?
What might you achieve if you practiced more positive self-talk?

Step Three: Think it Through

To really move negative to positive self-talk, you need to think over why you had the thoughts in the first place and answer honestly about how true these thoughts are. A few questions to use for this final part of the exercise:

How big of a deal is this really? Might I be overreacting?
Are my thoughts and conclusions based on facts or opinions? Whose opinions?
Am I guessing at information and making assumptions?
How accurate is this thought really?

2. Time to Switch Gears Exercise

This is a great follow on exercise from Listen, Learn and Think it Through. Now that you know where your negative self-talk might be holding you back, and when it arises, you can look to ‘switch gears’ about how you talk to yourself.

This exercise involves taking the negative self-talk you use and reframing it with a positive self-talk alternative.

For example:

Negative Self-Talk: ‘ I am such an idiot! I screwed up that project and there’s no coming back from that .’

Positive Self-Talk: ‘ I didn’t do as well as I know I can but that’s okay. Now I know what I can do next time to be better, and that will help my personal and professional growth .’

Negative Self-Talk: ‘ This deadline is impossible, I’ll never be able to get the work done .’

Positive Self-Talk: ‘ This is a lot to accomplish, and I can only do what I can do. As long as I keep my colleagues/boss informed, I’m sure we can make this work .’

Negative Self-Talk: ‘ What’s the point in going, everyone will see what an imposter I am .’

Positive Self-Talk: ‘ Meeting new people can be daunting but I’m a good person, with lots to offer .’

Keep practicing and rehearsing how you switch up your negative self-talk and over time you’ll find that positive self-talk begins to come more naturally to you.

3. How Accurate is This Exercise

When stuck in a cycle of negative self-talk, it can feel impossible to stop and consider the origin. It’s often a long-ingrained assumption we’ve embedded and taken on as part of our identity.

To help challenge the assumption and make the switch to positive self-talk, it’s important to stop and ask the question:

How accurate is this belief?

When negative self-talk arises, try to follow these steps and ask yourself:

Where does this belief come from?
Is the information this belief is based on fact or opinion?
Why do I believe this?
How accurate is it?

Next, reflect and list all the times, situations and examples you can think of that go against the negative belief or self-talk statement you have. Write down:

Every time someone thanked you for your help or good work
Every time you’ve felt good or confident about yourself – what was the situation?
Every time you’ve been successful, no matter how small.

This process will help you build a more accurate and balanced profile of who you really are. This isn’t about creating a biased profile of how amazing you are, simply more realistic – accepting at times you might have failed or got it wrong, but you’ve also got it right too.

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Working with students to increase their positive self-talk is a great opportunity to set them up with strong resilience and a mindset that sees them persisting in achieving their goals. Below are three exercises that are simple and easy to do with students, either individually or with groups.

1. Positive Affirmations Mood Board Activity

Visual cues for positive self-talk can be a great way to help encourage young people to incorporate them more into their everyday life. A mood board is a great visual representation to remind young people of the positive affirmations and self-talk they should use.

You will need:

Selection of old magazines, newspapers or books that can be cut up
Selection of pens and pencils
Scissors and glue
Pinboards or old cardboard for sticking affirmations to

Ask students to go through the selection of magazines to pick out keywords, phrases or pictures that they feel best to represent positive emotions, experiences, and goals they have. Ask them to focus on the words that create these feelings.

Using either the boards or cardboard, students can stick or pin their chosen words and photos in a style that suits them – use different pens too and ask them to get creative with something that speaks to them and makes them feel good.

Once complete, students can keep the boards in a visual place in the home as a daily reminder. You could even ask them to pick three positive affirmations they like to repeat daily in front of their boards, to help inspire positive self-talk.

2. The Imaginary Best Friend Activity

This activity has a very simple premise. It encourages young people to think more deeply about the negative self-talk they engage in, and whether they would use it when referring to a friend, or if a friend would use it to refer to them.

You can use the Listen, Learn, Think it Through exercise to help students to begin to identify when they use negative self-talk, and what phrases/words they use to talk about themselves.

Once they have their list, ask them to reflect on each negative self-talk phrase and ask the following questions:

Would a friend say or think this about me?
Would I say or think this about a friend?
What would a friend say about me instead?
What would I say to a friend who thought this about themselves?

The answers to these questions can formulate some new positive self-talk phrases.

Ask students to keep these phrases written down, either on their phone or in a notebook, that they keep with them. When they start to use negative self-talk, remind them to refer to this exercise and the positive self-talk phrases they created instead.

3. Identifying Positive versus Negative Self Talk Activity

For younger students, it’s important to help them become familiar with what negative versus positive self-talk looks like. A simple card activity can help to begin identifying this, as well as giving them the resources to incorporate more positive self-talk.

Colored paper or card cut into squares or a variety of shapes
Colored pens

Create some fun shapes or stick to squares and cut up the colored card or paper – aim for at least 10-15 pieces for each set of phrases (so 10 for negative phrases and 10 for positive phrases). On each piece, write out your chosen phrases.

Mix up all the phrases together and then sit down with your student/s. Ask them to work through the cards and create two piles – one for negative self-talk and one for positive self-talk. Encourage them to reflect on each one as they go. Discussion points could include:

Do you ever use this phrase?
Why do you think this is positive/negative?
If this phrase is positive, what would the negative sound like (and vice versa)?

You could even ask them to create a third pile of cards for the phrases they are unsure of, and again encourage some discussion around this at the end to encourage their thinking.

A popular game is Negative Ned versus Positive Pat, which can be adapted for use with young people, teenagers, and adults. Here’s what it involves:

Number of players:

Minimum of 2, maximum of six, for ages 5 and up.

Game Materials Provided:

Two sets of game cards (One set Negative Ned and one set Positive Pat)
One set of scenario cards

Game Materials Needed:

Colored paper or card
Scissors and sellotape or glue

How to Play:

Cut out the phrases and glue them to the card. Shuffle the scenario cards and then shuffle the Negative Ned/Positive Pat cards together separately to create two piles of shuffled cards.
Provide an example of the self-talk that the card represents (negative or positive).
Explain how this type of self-talk would make them feel and respond to the scenario.
Then they must place the Ned or Pat card in the corresponding tube (so there should be a tube or place card on the table that represents Ned and Pat.
Continue around the group of players in this fashion.
Describe the benefit of using positive self-talk.
Describe a consequence of using negative self-talk.
The player then keeps the cards from the tube they selected.
The game continues until all of the Ned/Pat cards have been gone through.
The winner is the player who has accumulated the most Ned or Pat cards at the end.

You can download a PDF of the game instructions , including printouts of the card decks needed.

Worksheets are a fantastic resource if you’re in the process of coaching someone, or working with groups of students, to better understand how to utilize positive self-talk. Below are three excellent ones I came across in my research:

Self-Esteem Journal Worksheet

Positive self-talk has been linked with higher self-esteem . Journalling is a fantastic way to focus more on the positives in your everyday and life overall, but many people aren’t familiar with this as a resource for helping inspire behavioral changes.

This worksheet is a fantastic tool for those who are new to journaling and want to make sure they find the real value in doing it. It incorporates five tables of prompts to encourage you to think positively about different aspects of your day. These prompts include:

I felt proud of myself today when I …
Today, I enjoyed …
My family admires me for my …
The highlight of my day was …

Table Three:

3 unique things about me are …
One of my best attributes is …

Table Four:

I am excited about …
I am in my element when I …

Table Five:

My biggest success this week was …
5 ways my life is awesome …

You can download the Self-Esteem Journal worksheet with all the table prompts.

While positive self-talk has definitely been linked to greater self-esteem, confidence, and resilience, research has yet to find a concrete link between positive self-talk and positive outcomes.

In their review of the research, Todd, Oliver, and Harvey (2011) found that positive self-talk has another component to it – motivational self-talk. This type of self-talk focuses more on preparing oneself to tackle challenges, and was commonly cited as a form of self-talk for athletes before a game or event.

Although they did find from their review that positive self-talk does help to inspire positive cognitive and behavioral changes, they couldn’t find any concrete evidence that negative self-talk led to negative outcomes too. So, it seems positive self-talk is definitely beneficial, but consistency and motivation could also be two key components for positive outcomes.

3 Books Worth reading

If after finishing this article you feel inspired to pursue some more resources and literature, I’ve listed some of the best books and videos I’ve found to help you on your way:

1. It’s The Way You Say It – Carol Fleming

This book recognizes the importance of what you say for your own personal ideas about yourself, and for influencing those around us. The trouble is, most people aren’t aware of how they say things and how to change this.

Described as a ‘nuts and bolts’ guide to becoming more aware of your communication – for the self and others – this is a great book for exploring the concepts of self-talk.

Available from Amazon .

2. What to Say When You Talk to Your Self – Shad Helmstetter

This internationally popular book will help you further explore how what you say to yourself matters, and how deeply it impacts your behavior.

Helmstetter breaks down what he refers to as the Five Levels of Self-Talk (Negative Acceptance, Recognition and Need to Change, Decision to Change, The Better You and Universal Affirmation) and guides you through how to work through them for profound changes in your life.

3. Become Your #1 Fan: How to Silence Your Inner Critic and Live the Life of Your Dreams – Kathryn Orford

This book promises to be the ultimate guide in helping you combat your inner critic and repetitive self-talk, and how to use positive self-talk to aid you in achieving the life you really want.

It includes a selection of tools and exercises to help you do this.

Brené Brown is a leader in this field, and we share video from her as well as two other important TED talks.

Brené Brown – Listening to shame

Guy Winch – Why We All Need to Practice Emotional First Aid

Michael Shermer – The Pattern Behind Self-Deception

Loving or hating the life you are living is solely all in your repeated self-talk.

Edward Mbiaka

Turn down the volume of your negative inner voice and create a nurturing inner voice to take its place. When you make a mistake, forgive yourself, learn from it, and move on instead of obsessing about it. Equally important, don’t allow anyone else to dwell on your mistakes or shortcomings or to expect perfection from you.

Beverly Engel

Positive self-talk is to emotional pain as pain pill is to physical pain.

Edmond Mbiaka

The way you choose to think and speak about yourself (to yourself and others), IS A CHOICE! You may have spent your whole life talking about yourself in a negative way, but that doesn’t mean you have to continue that path.

Miya Yamanouchi

Watch what you tell yourself, you’re likely to believe it.

If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced.

Vincent Van Gogh

Talk to yourself like you would to someone you love.

Brene Brown

You cannot be lonely if you like the person you’re alone with.

Be careful what you say about yourself because someone very important is listening. YOU.

John Assaraf

The more man meditates upon good thoughts, the better his world will be, and the better the world at large.

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

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I hope you’ve enjoyed reading about the importance and benefits of positive self-talk as much as I’ve enjoyed researching it.

If there’s one thing I want you to take away from this article, it’s empathy and understanding that switching from pervasive negative self-talk to positive self-talk takes time. You might need to spend weeks or months working consistently and mindfully to correct the negative ways you think about yourself – and that’s totally fine.

Keep in mind all the positives that switching your thinking can bring, and keep that as your goal.

We hope you found this article interesting. Don’t forget to download our three Self Compassion Exercises for free .

Assad, K, Donnellan, M. B., and Conger, R. D. (2012). Optimism: an enduring resource for romantic relationships. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/17645400
Cherry, K. (2018). The Life, Work, and Theories of Sigmund Freud. Retrieved from: https://www.verywellmind.com/sigmund-freud-his-life-work-and-theories-2795860
Chopra, K. (2012). Impact of positive self-talk. Retrieved from: https://opus.uleth.ca/handle/10133/3202
Conroy, D. E. and Metzler, J. N. (2004). Patterns of Self-Talk Associated with Different Forms of Competitive Anxiety. Retrieved from: https://journals.humankinetics.com/view/journals/jsep/26/1/article-p69.xml
Iwanaga, M., Yokoyama, H., and Seiwa, H. (2004). Coping availability and stress reduction for optimistic and pessimistic individuals. Retrieved from: https://www.sciencedirect.com/science/article/abs/pii/S0191886903000473
Jantz, G. L. (2016). The Power of Positive Self-Talk. Retrieved from: https://www.psychologytoday.com/us/blog/hope-relationships/201605/the-power-positive-self-talk
Kendall, P. C., and Treadwell, K. R. (2007). The role of self-statements as a mediator in treatment for youth with anxiety disorders. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/17563155
Keizer, A., Smeets, M. A.M., and Dijkerman, H. C. (2013). Too Fat to Fit Through the Door: First Evidence for Disturbed Body-Scaled Action in Anorexia Nervosaduring Locomotion. PLoS One. 2013.
Leung, P. W., and Poon, M. W. (2001). Dysfunctional schemas and cognitive distortions in psychopathology: a test of the specificity hypothesis. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/11583248
Lyubormisky, S. (2008). How Much Confidence and Optimism Is Good For World Leaders and How Much Is Too Much? Retrieved from: https://www.psychologytoday.com/us/blog/how-happiness/200806/how-much-confidence-and-optimism-is-good-world-leaders-and-how-much-is-too
Owens, G. P., and Chard, K. M. (2001). Cognitive distortions among women reporting childhood sexual abuse. Retrieved from: https://psycnet.apa.org/record/2001-14164-006
Tod, D., Oliver, E. J., and Hardy, J. (2011). Effects of Self Talk: A systematic review. Retrieved from: https://www.researchgate.net/publication/51704153_Effects_of_Self-Talk_A_Systematic_Review
Wrisberg, C.A. (1993). Levels of performance skill. In R.N. Singer, M. Murphy, & L.K. Tennant (Eds.), Handbook of research on sports psychology (pp. 61–71) . New York: Macmillan.

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This is really good!! I love how thorough this is!! Thank you for your great work! <33

Really great stuff! however, when trying to download the #1 and #3 full worksheet pdfs, the links were broken.

Thank you for bringing this to our attention! We’ve now found a replacement link that features both of these worksheets, as well as two more. You can access a PDF containing them all here .

Hope this helps!

– Nicole | Community Manager

None of the links work, still. 🙁

Hi Victoria,

Thanks for pointing this out! Really sorry for the hassle. I’ve just let our team know about the issue, and they’re on it. We’ll have it sorted out as quickly as we can. 🙂

Warm regards, Julia | Community Manager

I am also having issues with accessing the worksheets. None of the links in the article are working, and neither is the one from Nicole. I am interested in all of the worksheets, but I am specifically interested in the #2, 3, and 5 worksheets, if there is any way you can provide me with access to those. Thanks!

Thanks for bringing this to our attention! We will update this article as fast as possible.

Thank you for posting this article with very useful information. I was wondering whether the activities are evidence based? Do you have references to the research articles?

Thanks in advance!

If you scroll to the very end of the article, you will find a button that you can click to reveal the reference list.

Thanks for this beautifully articulated and compact article. It also show cases as you have mentioned that you enjoyed working it so readers like us can enjoy and take value from it

They are useful tips for everyone, balanced, researched, helpful. It can be used for students and adults, that’s the beauty. Wonderful that you thought of something useful to research on.

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3 Self-Compassion Tools (PDF)

Positive Self-Talk: Mastering Mindset for Powerful Presentation Confidence

Engaging in positive self-talk before presentations can be a transformative strategy to manage stress and build confidence. It’s a psychological tool that allows you to shift your mindset from harbouring doubts to fostering a sense of self-assurance and optimism. Before stepping onto the stage, it’s essential to prepare your thoughts as meticulously as you would your slides and speech. By challenging and transforming negative thinking patterns, you create a foundation not just for a successful presentation, but for improved well-being in your daily life.

To make this shift effective, it starts with understanding the nature of self-talk and its impact on your emotions and behaviours. Your internal dialogue can be a supportive friend or a harsh critic. Therefore, recognising and reshaping unhelpful narratives is crucial. By adopting strategies for sustaining positive changes and making lifestyle contributions that support well-being, you pave the way for lasting optimism. Additionally, leaning on support networks can provide the external encouragement that complements your internal efforts.

Key Takeaways

Positive self-talk can increase confidence and reduce stress before presentations.
Recognising and reshaping negative thoughts is crucial for improving overall well-being.
Support networks and lifestyle changes contribute to sustaining a positive mindset.

Understanding Self-Talk

Before delving into the complexities of self-talk, you need to grasp its two facets, which greatly impact your internal discourse. This understanding will equip you to harness its benefits proactively.

Defining Self-Talk

Self-talk is essentially your inner voice , the internal dialogue that runs like a tape recorder through your mind during waking hours. This cognitive process is continuous and shapes your perception of self and your world. Interestingly, you’re continually engaged in this internal conversation, often without being consciously aware of it.

Positive vs Negative Self-Talk

Distinguishing between positive and negative self-talk is crucial. Positive self-talk involves uplifting and encouraging thoughts that propel you towards goals and build your self-esteem. In contrast, negative self-talk consists of critical and often unfounded thoughts that can impede your performance or lower your morale. It’s essential to recognise when this negative self-talk occurs, particularly before situations like presentations , so you can actively replace it with positive affirmations . By acknowledging this internal dialogue and its power, you can shift towards a more positive and constructive mindset.

The Psychology of Self-Talk

In the intricate realm of psychology, your internal dialogue plays a vital role in shaping your mental health and well-being, particularly during high-pressure situations such as presentations. Let’s explore the psychological components and implications of the conversations you have with yourself.

Cognitive Distortions

Cognitive distortions are inaccurate thought patterns that often lead to negative emotional states. These include:

Polarising : You see situations as either black or white, with no middle ground.
Catastrophising : You expect the worst, magnifying potential difficulties and outcomes.
Magnifying : Minor negative details are blown out of proportion, overshadowing the positives.
Personalising : You attribute external events to yourself without evidence, feeling responsible for the negative.

Recognising these distortions is the first step in mitigating their impact.

Impact of Self-Talk on Mental Health

The conversation you have with yourself can either be a tool for growth or an obstacle to your success. Positive self-talk can bolster your mental health, encouraging a more balanced outlook on life’s challenges, while negative self-talk can:

Erode your self-confidence, especially before presentations where you’re in the spotlight.
Amplify anxiety, which a therapist can help address through therapy sessions.

Integrating positive self-talk strategies into your life has the power to transform how you perceive and react to stressful events.

Self-Talk and Stress Management

In the moments leading up to a presentation, managing stress and anxiety is crucial. The way you talk to yourself can significantly influence your emotional state and performance. Let’s explore how to identify stress sources and apply effective techniques to reduce it.

Identifying Sources of Stress

Understanding the root of your stress is the first step towards managing it. Reflect on what specifically about the upcoming presentation is causing you worry. Is it fear of public speaking , concern over the audience’s reaction, or anxiety about not being fully prepared? Recognising these stressors is essential for applying targeted strategies to manage them.

Techniques for Reducing Stress

Once you’ve pinpointed the causes of your stress, you can use several methods to lower your anxiety levels:

Preparation : Ensure you are well-prepared for your presentation; this will boost your confidence and reduce performance anxiety.
Breathing Exercises : Practice deep breathing techniques to calm your mind and body. Try the 4-7-8 method—inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Positive Affirmations : Replace negative thoughts with positive affirmations. Tell yourself phrases like “I am capable” or “I can handle this”.
Visualisation : Imagine yourself giving a successful presentation; this helps to build a positive mindset.
Practice Sessions : Run through your presentation multiple times. Familiarity with the content can decrease fear and help you feel more in control.

By focusing on these methods, you’ll forge better coping skills to handle stress, reducing the likelihood of experiencing anxiety or depression linked to high-pressure scenarios like presentations. Remember, managing your self-talk is a powerful tool for stress management and enhancing your overall wellbeing.

Preparing for Presentations

When you’re gearing up for a presentation, it’s crucial to tackle any performance anxiety that may arise and to embrace positive affirmations to set the stage for a successful performance.

Combating Performance Anxiety

It’s normal to experience a bit of nervous energy before presenting. However, when this turns into full-blown anxiety, it can hinder your ability to deliver effectively. To combat performance anxiety , start with thorough preparation; understand your material inside out. Additionally, envisioning a successful outcome can dramatically alter your mindset, transforming anxiety into anticipation.

Practical tip : Schedule your preparation to allow time for relaxation techniques such as deep breathing exercises or mindfulness meditation to help calm your nerves before the big moment.

Rehearsing Positive Affirmations

The power of positive affirmations can be harnessed to reinforce your self-confidence and belief in your presenting abilities. Repeatedly tell yourself that you are well-prepared, knowledgeable, and fully capable of engaging your audience.

Practical tip : Write down a list of affirmations and rehearse them daily. Use a mirror to practise these affirmations, looking yourself in the eye to build sincerity and conviction.

Remember, your mind believes what you consistently tell it. By rehearsing positive affirmations, you are programming yourself for a positive performance .

Transforming Negative Thinking Patterns

When preparing for a presentation, you might encounter a slew of negative thoughts that could undermine your confidence. This section will guide you on how to recognise those thoughts and use cognitive restructuring techniques to transform them into a positive force.

Recognising Negative Thoughts

To change your thinking patterns, it’s essential to first identify the negative self-talk that often goes unnoticed. Notice when you’re saying things to yourself like “I can’t do this” or “I’m bound to fail”. These automatic thoughts are a common experience, particularly before a presentation.

Cognitive Restructuring Techniques

Once you’ve identified negative thinking, you can begin cognitive restructuring . This involves challenging and changing your unhelpful thoughts. Ask yourself, is there evidence for this thought? What would I say to a friend who had this thought? Dispute these thoughts and replace them with more balanced, positive ones. For example, revise “I can’t do this” to “I’m prepared and capable of handling this presentation.”

By recognising the signs of negative thinking and using cognitive restructuring, you will be able to tip the scales towards a more positive outlook on your abilities and the task at hand.

Building Confidence and Optimism

Before diving into strategies, it’s essential to understand that building confidence and optimism is not a one-time task, but a continuous process that involves developing a more supportive dialogue with yourself.

Strengthening Self-Esteem

To foster self-esteem , begin by acknowledging your past successes and positive attributes. Create a list of accomplishments and qualities you value in yourself. This tangible reminder can serve as a foundation for self-assurance. When faced with challenges, remind yourself of these strengths, bolstering the belief in your abilities.

Consider employing affirmations that focus on your resilience and hope . These can be specific statements like, “I am capable of handling presentation stresses,” or more general declarations such as, “I grow stronger with every challenge.”

Cultivating a Positive Outlook

A positive outlook begins with monitoring your internal dialogue. Shift from a voice filled with doubt to one that speaks with optimism and motivation . When a negative thought surfaces, challenge it with evidence of your competence and counter it with a positive one, such as, “I’ve prepared thoroughly for my presentation, and I’ll convey my message with clarity.”

Incorporating joy into the process is also vital. Find elements of the task that excite you and use them to transform anxiety into enthusiasm. Approaching your work with a sense of play can make the process more enjoyable and boost your overall optimism .

The Role of Support Networks

Before stepping into a high-pressure situation like a presentation, having a robust support network can significantly impact your performance. Your support networks act as a safety net, providing both emotional backing and practical advice that can enhance your confidence and ability to handle stress.

Forming Positive Relationships

Positive relationships form the cornerstone of an effective support network. Surround yourself with positive people who encourage and believe in your abilities. These can be friends, family members, or colleagues who offer a listening ear and constructive feedback. Genuine encouragement from those who have a favourable influence on your mindset helps reinforce your confidence before a presentation.

Seeking Professional Support

While relationships with peers are crucial, you may also seek guidance from a mental health professional or therapist . These experts can equip you with tailored strategies to manage performance anxiety and banish negative thoughts . Engaging with a therapist can help you develop a healthier dialogue with yourself, transforming your inner critic into a source of empowerment.

Positive Thinking in Daily Life

Integrating positive self-talk into your routine can significantly enhance your well-being. Practicing mindfulness and using humour as a coping skill can help transform your daily life into a more positive experience.

Incorporating Mindfulness

Mindfulness involves being fully present in the moment, noticing your thoughts and feelings without judgement. To cultivate mindfulness , begin by setting aside a few minutes each day to focus on your breathing and observe your thoughts. As you become more aware of your mental dialogue, gently steer negative self-talk towards more positive affirmations . Mindfulness can enhance your emotional well-being, allowing you to remain calm and focused, especially before challenging tasks such as presentations.

The Importance of Humour

Infusing humour into your day can act as a powerful tool for maintaining a positive outlook. Finding moments to laugh amidst daily pressures can lighten your mood and improve resilience. Whether it’s by watching your favourite comedy, sharing jokes with colleagues, or simply smiling at the lighter side of life, humour can enhance your positive thinking strategies. Additionally, it’s been shown that laughter can increase pain tolerance and strengthen the immune system, offering physical benefits to complement the mental ones.

Lifestyle Contributions to Well-Being

Adopting a lifestyle that enhances your well-being is crucial. It encompasses not just what you eat and do but also how you manage stress and foster positive thoughts, especially before activities like presentations where your mental state plays a pivotal role.

Physical Exercise and Mental Health

Engaging in regular physical exercise is a cornerstone of a healthier lifestyle. It’s not just about physical well-being; exercising can dramatically improve your mental health . Activities that raise your heart rate, such as jogging or swimming, contribute to better cardiovascular health . The health benefits of exercise include an enhancement in mood, a reduction in anxiety, and an overall increase in vitality .

Cardiovascular Exercises : Enhance heart health and boost endorphin levels.
Strength Training : Builds muscle, strengthens bones and can improve mood.
Flexibility Workouts : Such as yoga, can reduce stress and support mental well-being.

Healthy Living Practices

Healthy living goes beyond the gym. It’s about making choices that lead to a healthier lifestyle every day. From the food you choose to nourish your body to the habits you develop for relaxation and stress management, each aspect contributes to a holistic sense of well-being.

Nutrition : Opt for a balanced diet rich in fruits, vegetables, and lean proteins.
Sleep : Aim for 7-9 hours per night to support recovery and cognitive function.
Mindfulness : Practices like meditation can enhance focus and reduce stress before presentations.

Healthy living practices cultivate an environment of wellness that permeates every facet of life. Not only does this aid in managing pre-presentation nerves, but it fosters a state of mind that is attuned to success and positivity. Embrace these practices and notice the difference in your physical and mental health as you step up to speak with confidence.

Strategies for Sustaining Positive Change

To maintain the momentum of positive change in your life, especially before presentations, it’s essential to embrace strategies that reinforce your positive self-talk. These tactics will enable you to cultivate a healthier mindset, enhancing both your professional and personal development.

Journaling for Self-Discovery

Incorporating journaling into your daily routine acts as a conduit for self-discovery and reinforces positive change . By documenting your thoughts and feelings, you form a tangible record of your inner dialogue. This practice allows you to identify patterns in your beliefs and self-talk, highlighting areas where you can improve or pivot toward more motivational self-talk . Consider setting aside time each day to reflect and write down affirmations or successes, however small, to build a foundation of positivity.

Long-term Benefits of Positive Self-Talk

Embracing positive self-talk isn’t merely a short-term fix; it offers long-term benefits , fostering greater life satisfaction and resilience. When you regularly engage in encouraging self-dialogue, you set the stage for a more optimistic outlook that carries through all facets of your life. This shift can enhance motivation, decrease stress before significant events like presentations, and instill a sense of fulfilment. Remember, fostering a habit of motivational self-talk isn’t an overnight process, but its impact on your well-being and performance is profound and enduring.

Frequently Asked Questions

Before you step onto the stage, knowing how to turn anxious thoughts into positive self-talk can transform your presentation experience. These FAQs address common concerns with practical advice to help you present with confidence.

How can one calm down before giving a presentation?

To calm down before a presentation, take deep breaths and focus on your breath flowing in and out. This can slow your heart rate and ease nervousness. Visualising a successful presentation can also be calming.

What techniques are effective for eliminating presentation anxiety?

Effective techniques for reducing presentation anxiety include practising your speech multiple times, becoming familiar with the venue, and engaging in relaxation exercises such as deep breathing or progressive muscle relaxation.

Could you provide examples of positive affirmations to use before presentations?

Examples of positive affirmations include “I am well-prepared and knowledgeable” and “I am confident and calm”. Repeating these affirmations helps create a positive mindset.

What strategies help in overcoming a rapid heartbeat before a presentation?

Overcoming a rapid heartbeat can be achieved by using deep breathing techniques, staying hydrated, and practising mindfulness. This helps regulate your body’s stress response.

How can you boost your confidence immediately before a presentation?

To boost your confidence just before a presentation, strike a power pose, recall past successes, and remind yourself of your expertise and preparation.

What are the key elements to practice in order to reduce negative self-talk?

Key elements to practising the reduction of negative self-talk include becoming aware of your critical inner voice, challenging and reframing negative thoughts, and replacing them with constructive, positive statements.

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What Is Positive Self-Talk?

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Positive Self-Talk vs. Negative Self-Talk

Benefits of positive self-talk, how to switch to positive self-talk.

Replace Negative Statements

Positive self-talk involves having an inner dialogue that is primarily optimistic and positive. These thoughts and statements are the ones that build you up, increase your motivation, and make you feel good about yourself and your abilities.

How you talk to and about yourself can have a major impact on many areas of your life. Self-talk refers to the way your inner voice makes sense of the world around you and the way you. How you communicate with your inner self can affect everything from your self-esteem to your motivation to your relationships.

At a Glance

Positive self-talk can give you that extra boost that helps you feel happy, fulfilled, and good about yourself and your life. It can also help combat feelings of anxiety and depression, which is why it's important to switch negative self-talk to an inner dialogue that is more helpful and positive. Identifying your thoughts and making a conscious effort to change them can be a great place to start.

You can get a better idea of what we mean by positive self-talk by contrasting it with its polar opposite: negative self-talk. Where positive self-talk is kind, encouraging, and supportive (kind of how you would talk to a good friend or loved one), negative self-talk can be caustic, unhelpful, and even cruel.

"I made a mistake."

"This is hard, but I'll keep trying."

"I'm still figuring things out."

"I can keep learning and get better."

"I know I can succeed."

"I'm able to grow and change."

"I'm an idiot."

"I'll never get it right; I give up."

"I never do anything right."

"I'm terrible at this."

"I'm not good enough."

"I'll never change."

Signs of Negative Self-Talk

If your self-talk is generally negative , you may be perceiving events in your life as more stressful than they need to be and creating unnecessary anxiety and stress for yourself. For example:

You may be attributing negative motivations to well-meaning people.
Or you might perceive yourself as less equipped to handle the challenges you face. This explains why you might be seeing only more negatives than positives in what you are facing in life.
You may also succumb to rumination , a pattern of negative thinking that can unnecessarily consume your idle time and bring stress from the past into the present without leading to any resolution.

Patterns of negative or positive self-talk often start in childhood. Usually, the self-talk habit is one that’s colored our thinking for years and can affect us in many ways , influencing the experience of stress in our lives. However, any time can be a good time to change it.

Positive self-talk can improve your resilience, mental well-being, and motivation. Some of the benefits of this type of uplifting self-talk include:

Better cognitive performance
Lower anxiety
Reduced depression
Improved motivation

Try "You" Instead of "I"

Research suggests that using "you" or even your own first name in your positive self-talk can help maximize the benefits. So instead of thinking, "I can do it," try staying to yourself, "You can do it."

If you frequently engage in negative self-talk, there are things that you can do to start switching to more positive self-talk. If these techniques don't work for you, consider seeing a therapist. They can utilize cognitive behavioral therapy to help you develop strategies to challenge negative thoughts and cognitive distortions.

Notice Your Patterns

The first step toward change is to become more aware of the problem. You probably don’t realize how often you say negative things in your head or how much it affects your experience. Once you become more aware of your patterns, you can start making a conscious choice to shift your internal dialogue to be more positive, optimistic, or neutral.

Write in a Journal

Journaling can be a helpful tool for shifting your thoughts to be more positive. You might try:

Carry a journal around with you and jot down negative comments when you think them
Write a general summary of your thoughts at the end of the day
Write about your feelings on a specific topic

Once you collected some thoughts, you can later go back to analyze the contents of your journal. Journaling can be an effective tool for examining your inner process and spotting harmful patterns.

Thought-Stopping

As you notice yourself saying something negative in your mind, you can stop your thought mid-stream by saying to yourself, "Stop." Saying this aloud will be more powerful.

Plus, having to say it aloud will make you more aware of how many times you are stopping negative thoughts.

Replace Negative Statements With Positive Self-Talk

A good way to stop a bad habit is to replace it with something better. Once you’re aware of your internal dialogue, here are some ways to change it:

Milder Wording

Have you ever been to a hospital and noticed how the nurses talk about ‘discomfort’ instead of ‘pain’? This is generally done because ‘pain’ is a much more powerful word, and discussing your ‘pain’ level can actually make your experience of it more intense than if you’re discussing your ‘discomfort’ level.

You can try this strategy in your daily life. In your self-talk, turning more powerful negative words to more neutral ones can actually help neutralize your experience.

Instead of using words like ‘hate’ and ‘angry’ (as in, “I hate traffic! It makes me so angry !”), you can use words like ‘don’t like’ and ‘annoyed’ (“I don’t like traffic; it makes me annoyed,” sounds much milder, doesn’t it?)

Negative to Neutral or Positive

As you find yourself mentally complaining about something, rethink your assumptions. Are you assuming something is a negative event when it isn’t, necessarily?

For example, having your plans canceled at the last minute can be seen as a negative, but what you do with your newly-freed schedule can be what you make of it. The next time you find yourself stressing about something or deciding you’re not up to a challenge, stop and rethink, and see if you can come up with a neutral or positive replacement.

Self-Limiting Statements to Questions

Self-limiting statements like “I can’t handle this!” or “This is impossible!” are particularly damaging because they increase your stress in a given situation and they stop you from searching for solutions.

The next time you find yourself thinking something that limits the possibilities of a given situation, turn it into a question.

Doesn’t " How can I handle this?" or " How is this possible?" sound more hopeful and open up your imagination to new possibilities? You can also help yourself develop more positive self-talk by bringing more positive energy into your life. Surround yourself with positivity so your mind remains more optimistic and positive.

What This Means For You

If you tend to be down on yourself, switching to positive self-talk really can do wonders for boosting your mood and motivation. Take notice whenever you engage in negative self-talk, and then work to replace those thoughts with positive ones. It takes time and effort, but the results are well worth it.

If you struggle to use positive self-talk, consider talking to a mental health professional. They can use techniques like cognitive reframing or cognitive restructuring to help change how you speak to yourself.

Get Advice From The Verywell Mind Podcast

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares an effective way to help you curb negative thinking.

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NIH News in Health. Positive emotions and your health: Developing a brighter outlook .

Tod D, Hardy J, Oliver E. Effects of self-talk: a systematic review . J Sport Exerc Psychol . 2011;33(5):666-87. doi:10.1123/jsep.33.5.666

5 Things You Should Know About Stress . National Institute of Mental Health.

Rood L, Roelofs J, Bögels SM, Alloy LB. Dimensions of Negative Thinking and the Relations with Symptoms of Depression and Anxiety in Children and Adolescents . Cognit Ther Res . 2010;34(4):333-342. doi:10.1007/s10608-009-9261-y

Sadri Damirchi E, Mojarrad A, Pireinaladin S, Grjibovski AM. The role of self-talk in predicting death anxiety, obsessive-compulsive disorder, and coping strategies in the face of coronavirus disease (COVID-19) . Iran J Psychiatry . 2020;15(3):182-188. doi:10.18502/ijps.v15i3.3810

Park SH, Lim BS, Lim ST. The effects of self-talk on shooting athletes' motivation . J Sports Sci Med . 2020;19(3):517-521. Published 2020 Aug 13.

Kross E, Bruehlman-Senecal E, Park J, et al. Self-talk as a regulatory mechanism: how you do it matters . J Pers Soc Psychol . 2014;106(2):304-324. doi:10.1037/a0035173

Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder . Behav Res Ther . 2016;78:13-8. doi:10.1016/j.brat.2015.12.017

Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial . JMIR Ment Health . 2018;5(4):e11290. doi:10.2196/11290

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

5 Ways to Use Positive Self-Talk to Psych Yourself Up

Positive self-talk could help you regulate emotions and boost your performance..

Posted March 25, 2021 | Reviewed by Matt Huston

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Positive self-talk involves talking to yourself (internally or out loud) in an encouraging way.
Research suggests that positive self-talk can aid athletes' performance.
Non-athletes can benefit from encouraging self-talk, too.

When you’re on the spot, be it during a job interview, a big presentation at work, or a midterm exam, how do you respond? Do you start to sweat and shake? Do you have trouble forming sentences? Or are you cool as a cucumber, poised and ready to take action?

Our thoughts have a lot to do with how we respond to high-stakes moments. To up your performance game, we can turn to the sports psychology field for some much-needed coaching .

What Does Science Say About Positive Self-Talk?

I’ve always admired athletes for their total focus and ability to perform under pressure. When Joel Embiid makes his game-deciding free throw, I imagine time slows down and everything extraneous is filtered out. But I also wonder—is there anything else going through his head in that moment? Does he say anything to himself to make the golden shot happen?

There’s a good chance something is going through his head and that it’s positive self-talk—an athlete’s secret weapon . A 2020 study of three 800-meter runners found evidence that using self-talk made them run faster and feel mentally tougher . Their performances spoke for themselves, even if the athletes didn’t think their speed had changed in the moment.

How to Make Positive Self-Talk Work for You

Positive self-talk is exactly what it sounds like—you literally talk to yourself in a motivating, encouraging, and confidence -boosting way. You might even add some coaching instructions. (Think Muhammad Ali and “Float like a butterfly; sting like a bee!”)

This isn’t to say that only athletes can participate in and benefit from positive self-talk. You can try this method for yourself next time you’re about to give a performance. Here’s how to put positive self-talk to work for you.

1. Start early. Positive effects may be especially strong when you’re a novice.

Gigi Fernandez is a retired and celebrated tennis player with 17 Grand Slam doubles titles and two Olympic Gold Medals. Earlier in her career , she and her coach came up with computerized self-talk exercises to help her redirect her negative self-talk. This helped her to stay focused and relaxed on the court.

But you don’t need to be a Tennis Hall of Famer to use this performance booster. In fact, a review of a few dozen self-talk sports studies found that this method was more consistently effective for novice and youth athletes than for competition -level athletes.

2. When the task is simple, keep the self-talk simple: Just tell yourself you can do it.

Don’t worry, your motivational self-talk doesn’t have to be as inspiring as the speech Coach Gary Gaines (played by Billy Bob Thorton) gives to the Permian Panthers in the 2004 movie Friday Night Lights .

Just keep it to the point, especially if you’re psyching yourself up for a straightforward action with lots of muscle memory behind it, like striking a soccer ball or sprinting the 100-meter dash. You just have to hype yourself up a bit. In fact, one of the original self-talk experiments simply told people to tell themselves either “you can do it” or “you can’t do it” before throwing darts. You can guess which type of self-talk helped them put the darts closer to the bullseye!

Why do these actions work? One potential explanation is that simple, motivational self-talk phrases can slightly increase your heart rate , but otherwise reduce sudden changes in your heart rate. This may help prepare your body for performance while keeping you steady.

3. When the task is complex or new, talk yourself through what to do.

If the task at hand is a bit more complicated or involves something you’ve never done before, a simple “you can do it” might not cut it. Talking yourself through the steps as if you were filming an instructional video can help prime you for what’s to come.

In one study , novice golfers who gave themselves step-by-step self-talk ended up doing better on a measure of putting technique compared to those who used motivational self‐talk (though there were no statistically significant differences in putting performance). This could be due to their instructional self-talk cueing up a brain activity pattern associated with top-down control, which you need when learning something outside of your wheelhouse or doing something complicated.

4. Don’t just wait for your inner voice to start talking—do it actively.

NFL players have been caught using self-talk on the field—and you’ll notice that they do it deliberately. They don’t just react when something goes according to plan or gets messed up. Instead, they seem to be giving themselves pep talks while warming up, on the bench, or when they’re about to start a new half.

There’s a good reason for this. In stressful situations, like when something makes them nervous or aggravated, athletes’ spontaneous self-talk is often negative. On the other hand, if they’re not waiting for their own automatic reactions, but rather proactively using self-talk, the message tends to be more positive and motivating .

Adapt this thinking to your own situation. Don’t wait for your inner voice to come up with encouragement. Feed it to yourself before your big moment.

5. Talk to yourself in the third person for better emotion regulation .

At first, you might feel silly doing it, but psychological science supports this practice!

A brain imaging study suggests that when you think about a bad memory or see something aversive, talking to yourself in the third person activates brain areas involved in self-control less than if you talk in the first person. You may need to use less self-control to regulate emotions when you say, “Hey [insert your name here], it’s okay. You’ve got this,” compared to, “I’ve got this.”

Third-person self-talk creates a slight illusion that you’re talking to someone else, which provides enough psychological distance to make emotion regulation easier. And when it comes to emotion regulation in high-stakes situations , any help we can get is a good thing.

Medical Disclaimer: All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

A version of this post also appears on Quick and Dirty Tips .

LinkedIn image: Dean Drobot/Shutterstock

Jade Wu, Ph.D., is a clinical health psychologist and host of the Savvy Psychologist podcast. She specializes in helping those with sleep problems and anxiety disorders.

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How to Pump Yourself Up Before a Presentation (or Calm Yourself Down)

Nancy Duarte

Four pre-talk rituals to try.

Everyone prepares for public speaking in different ways. Some people need to amp themselves up, while others need to take a moment to breathe and calm down. To learn more about the impact of these different pre-talk rituals, the author tried out several common strategies: First, she experimented with empathy rituals, which are strategies designed to help you connect better to the people in your audience. Next, she tried exertion rituals, which reduce nervousness and anxiety. Third, she explored spiritual rituals, which can help you feel grounded and positive. Finally, she tried out mantra-based rituals, or soothing strategies of repetition and self-talk. While there’s no one-size-fits-all solution, experimenting with these different methods is the best way to figure out what works for you.

Public speaking affects people in different ways. Some people get jittery and anxious before they talk; they need to spend time calming themselves down before they go onstage.

ND Nancy Duarte is a best-selling author with thirty years of CEO-ing under her belt. She’s driven her firm, Duarte, Inc., to be the global leader behind some of the most influential messages and visuals in business and culture. Duarte, Inc., is the largest design firm in Silicon Valley, as well as one of the top woman-owned businesses in the area. Nancy has written six best-selling books, four have won awards, and her new book, DataStory: Explain Data and Inspire Action Through Story , is available now. Follow Duarte on Twitter: @nancyduarte or LinkedIn .

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The self presentation theory and how to present your best self

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What does self presentation mean?

What are self presentation goals, individual differences and self presentation.

How can you make the most of the self presentation theory at work?

We all want others to see us as confident, competent, and likeable — even if we don’t necessarily feel that way all the time. In fact, we make dozens of decisions every day — whether consciously or unconsciously — to get people to see us as we want to be seen. But is this kind of self presentation dishonest? Shouldn’t we just be ourselves?

Success requires interacting with other people. We can’t control the other side of those interactions. But we can think about how the other person might see us and make choices about what we want to convey.

Self presentation is any behavior or action made with the intention to influence or change how other people see you. Anytime we're trying to get people to think of us a certain way, it's an act of self presentation. Generally speaking, we work to present ourselves as favorably as possible. What that means can vary depending on the situation and the other person.

Although at first glance this may seem disingenuous, we all engage in self-presentation. We want to make sure that we show up in a way that not only makes us look good, but makes us feel good about ourselves.

Early research on self presentation focused on narcissism and sociopathy, and how people might use the impression others have of them to manipulate others for their benefit. However, self presentation and manipulation are distinct. After all, managing the way others see us works for their benefit as well as ours.

Imagine, for example, a friend was complaining to you about a tough time they were having at work . You may want to show up as a compassionate person. However, it also benefits your friend — they feel heard and able to express what is bothering them when you appear to be present, attentive, and considerate of their feelings. In this case, you’d be conscious of projecting a caring image, even if your mind was elsewhere, because you value the relationship and your friend’s experience.

To some extent, every aspect of our lives depends on successful self-presentation. We want our families to feel that we are worthy of attention and love. We present ourselves as studious and responsible to our teachers. We want to seem fun and interesting at a party, and confident at networking events. Even landing a job depends on you convincing the interviewer that you are the best person for the role.

There are three main reasons why people engage in self presentation:

Tangible or social benefits:

In order to achieve the results we want, it often requires that we behave a certain way. In other words, certain behaviors are desirable in certain situations. Matching our behavior to the circumstances can help us connect to others, develop a sense of belonging , and attune to the needs and feelings of others.

Example: Michelle is a new manager . At her first leadership meeting, someone makes a joke that she doesn’t quite get. When everyone else laughs, she smiles, even though she’s not sure why.

By laughing along with the joke, Michelle is trying to fit in and appear “in the know.” Perhaps more importantly, she avoids feeling (or at least appearing) left out, humorless, or revealing that she didn’t get it — which may hurt her confidence and how she interacts with the group in the future.

To facilitate social interaction:

As mentioned, certain circumstances and roles call for certain behaviors. Imagine a defense attorney. Do you think of them a certain way? Do you have expectations for what they do — or don’t — do? If you saw them frantically searching for their car keys, would you feel confident with them defending your case?

If the answer is no, then you have a good idea of why self presentation is critical to social functioning. We’re surprised when people don’t present themselves in a way that we feel is consistent with the demands of their role. Having an understanding of what is expected of you — whether at home, work, or in relationships — may help you succeed by inspiring confidence in others.

Example: Christopher has always been called a “know-it-all.” He reads frequently and across a variety of topics, but gets nervous and tends to talk over people. When attending a networking event, he is uncharacteristically quiet. Even though he would love to speak up, he’s afraid of being seen as someone who “dominates” the conversation.

Identity Construction:

It’s not enough for us to declare who we are or what we want to be — we have to take actions consistent with that identity. In many cases, we also have to get others to buy into this image of ourselves as well. Whether it’s a personality trait or a promotion, it can be said that we’re not who we think we are, but who others see.

Example: Jordan is interested in moving to a client-facing role. However, in their last performance review, their manager commented that Jordan seemed “more comfortable working independently.”

Declaring themselves a “people person” won’t make Jordan’s manager see them any differently. In order to gain their manager’s confidence, Jordan will have to show up as someone who can comfortably engage with clients and thrive in their new role.

We may also use self presentation to reinforce a desired identity for ourselves. If we want to accomplish something, make a change, or learn a new skill , making it public is a powerful strategy. There's a reason why people who share their goals are more likely to be successful. The positive pressure can help us stay accountable to our commitments in a way that would be hard to accomplish alone.

Example: Fatima wants to run a 5K. She’s signed up for a couple before, but her perfectionist tendencies lead her to skip race day because she feels she hasn’t trained enough. However, when her friend asks her to run a 5K with her, she shows up without a second thought.

In Fatima’s case, the positive pressure — along with the desire to serve a more important value (friendship) — makes showing up easy.

Because we spend so much time with other people (and our success largely depends on what they think of us), we all curate our appearance in one way or another. However, we don’t all desire to have people see us in the same way or to achieve the same goals. Our experiences and outcomes may vary based on a variety of factors.

One important factor is our level of self-monitoring when we interact with others. Some people are particularly concerned about creating a good impression, while others are uninterested. This can vary not only in individuals, but by circumstances. A person may feel very confident at work , but nervous about making a good impression on a first date.

Another factor is self-consciousness — that is, how aware people are of themselves in a given circumstance. People that score high on scales of public self-consciousness are aware of how they come across socially. This tends to make it easier for them to align their behavior with the perception that they want others to have of them.

Finally, it's not enough to simply want other people to see you differently. In order to successfully change how other people perceive you, need to have three main skills:

1. Perception and empathy

Successful self-presentation depends on being able to correctly perceive how people are feeling , what's important to them, and which traits you need to project in order to achieve your intended outcomes.

2. Motivation

If we don’t have a compelling reason to change the perception that others have of us, we are not likely to try to change our behavior. Your desire for a particular outcome, whether it's social or material, creates a sense of urgency.

3. A matching skill set

You’ve got to be able to walk the talk. Your actions will convince others more than anything you say. In other words, you have to provide evidence that you are the person you say you are. You may run into challenges if you're trying to portray yourself as skilled in an area where you actually lack experience.

How can you make the most of the self presentation theory at work?

At its heart, self presentation requires a high-level of self awareness and empathy. In order to make sure that we're showing up as our best in every circumstance — and with each person — we have to be aware of our own motivation as well as what would make the biggest difference to the person in front of us.

Here are 6 strategies to learn to make the most of the self-presentation theory in your career:

1. Get feedback from people around you

Ask a trusted friend or mentor to share what you can improve. Asking for feedback about specific experiences, like a recent project or presentation, will make their suggestions more relevant and easier to implement.

2. Study people who have been successful in your role

Look at how they interact with other people. How do you perceive them? Have they had to cultivate particular skills or ways of interacting with others that may not have come easily to them?

3. Be yourself

Look for areas where you naturally excel and stand out. If you feel comfortable, confident, and happy, you’ll have an easier time projecting that to others. It’s much harder to present yourself as confident when you’re uncomfortable.

4. Be aware that you may mess up

As you work to master new skills and ways of interacting with others, keep asking for feedback . Talk to your manager, team, or a trusted friend about how you came across. If you sense that you’ve missed the mark, address it candidly. People will understand, and you’ll learn more quickly.

Try saying, “I hope that didn’t come across as _______. I want you to know that…”

5. Work with a coach

Coaches are skilled in interpersonal communication and committed to your success. Roleplay conversations to see how they land, and practice what you’ll say and do in upcoming encounters. Over time, a coach will also begin to know you well enough to notice patterns and suggest areas for improvement.

6. The identity is in the details

Don’t forget about the other aspects of your presentation. Take a moment to visualize yourself being the way that you want to be seen. Are there certain details that would make you feel more like that person? Getting organized, refreshing your wardrobe, rewriting your resume, and even cleaning your home office can all serve as powerful affirmations of your next-level self.

Self presentation is defined as the way we try to control how others see us, but it’s just as much about how we see ourselves. It is a skill to achieve a level of comfort with who we are and feel confident to choose how we self-present. Consciously working to make sure others get to see the very best of you is a wonderful way to develop into the person you want to be.

Understand Yourself Better:

Big 5 Personality Test

Allaya Cooks-Campbell

With over 15 years of content experience, Allaya Cooks Campbell has written for outlets such as ScaryMommy, HRzone, and HuffPost. She holds a B.A. in Psychology and is a certified yoga instructor as well as a certified Integrative Wellness & Life Coach. Allaya is passionate about whole-person wellness, yoga, and mental health.

Impression management: Developing your self-presentation skills

6 presentation skills and how to improve them, how to make a presentation interactive and exciting, how to give a good presentation that captivates any audience, what is self-preservation 5 skills for achieving it, how self-knowledge builds success: self-awareness in the workplace, 8 clever hooks for presentations (with tips), self-management skills for a messy world, developing psychological flexibility, how self-compassion strengthens resilience, how self-efficacy can boost your personal success, what is self-awareness and how to develop it, how to not be nervous for a presentation — 13 tips that work (really), what i didn't know before working with a coach: the power of reflection, self-advocacy: improve your life by speaking up, building resilience part 6: what is self-efficacy, why learning from failure is your key to success, stay connected with betterup, get our newsletter, event invites, plus product insights and research..

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71 Positive Self-Talk Examples to Use on Yourself

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We all talk to ourselves , whether we are aware of it or not. And the words we use when we consciously or subconsciously talk to ourselves matter . It matters a lot.

When you use positive self-talk, you reap a lot of benefits . Take my bestie Anja as an example.

Anja has shared that during her morning routine, she looks at herself in the mirror so she can be aware of how she speaks to herself first thing in the morning.

It’s a habit she’s built, and she acknowledged that it helps set her up for success (and more positive self-talk during the day).

Healthy self-talk also helps Anja practice self-love , self-compassion, and self-kindness. With positive self talk examples like “I messed up but I can learn from it,” “This looks challenging but I want to give it a go,” and “I tried my best.

Tomorrow is another day, and I’ll try again,” Anja has developed a healthy self-esteem, feels motivated, and thinks more positively.

This can be you . What do you currently say to yourself in the morning?

Here’s everything you need to know about positive self-talk , how it benefits you, and even examples so you start practicing speaking healthy to yourself.

Table of Contents

What Is Positive Self-Talk?

Positive self-talk is about having a healthy inner voice , internal dialogue, inner monologue, or internal narrative that’s influenced by your subconsciousness.

This reveals your beliefs , thoughts, and ideas and makes you feel good about yourself, others, and the world around you. You use positive statements or sentences to talk about yourself.

When you use self-talk, it can be silently or out loud and at any point during your day. It’s like a running commentary or self-commentary in the background that you are not always 100% aware of, but it is always there.

People generally engage in self-talk as a pep talk , when they are about to face a challenge or obstacle, or when they are looking for motivation or comfort.

This communication with yourself can be negative, positive, or even overly positive (which is just as toxic as negative self-talk since it sets you up for failure).

Positive self-talk should be healthy since it has such a significant impact on you and how you see yourself.

Healthy self-talk is about practicing self-compassion , accepting yourself as you are, and showing yourself the type of kindness you’d show a best friend.

The Importance of Positive Self-Talk

Positive self-talk has power , and negative self-talk is dangerous. But first, let’s see what benefits talking to yourself positively has in store.

Positive self-talk is important because:

Various studies indicate that it can improve your mental health . For example, this 2020 study found that people who used positive self-talk felt less anxious about death during the Covid-19 pandemic. The participants also developed effective strategies to help them cope with mental stress and their emotions.
It has a roll-on effect for how you behave. When you think positively , you feel better about yourself and your abilities, so you believe you can achieve more. The more successful you are, the more likely you are to set bigger goals , achieve success, and become self-confident.
It helps you reframe how you see stressful situations as you understand that you are going to do your best and that is enough.
You become a better problem-solver as an “I can do this” mindset helps you see opportunities and possibilities, much like an abundance or growth mindset does.
You become more resilien t as you believe that there are workarounds when a challenge arises.
Your relationships improve because you are a healthier and safer individual to be around. After all, who wants to be around a Debby Downer all day?
It helps you feel more positive about the future as you feel more upbeat, eager to chase your goals and dreams, and overcome challenges. You feel like you have a purpose in life because you believe you are enough.
You can also explore your self-potential as difficult situations don’t hold you back. You aren’t scared to try new things, so you can unlock your potential.
You’ll also feel better physically as you’ll help boost your immunity and feel more positive toward exercising and eating healthy. You may also experience less chronic pain as you have a positive outlook on life (and yourself). In the words of Edmond Mbiaka , “ Positive self-talk is to emotional pain as [a] pain pill is to physical pain. ”

The Dangers of Negative Self-Talk

When you engage in negative self-talk , you are more likely to:

Feel anxious
Feel insecure
Lack self-belief and self-confidence
Have a low self-esteem
Feel like you aren’t enough or that you are worthless
Set yourself up for failure as negative self-talk leads to a vicious self-fulfilling prophecy cycle
Put less effort into doing stuff, thus failing more
Be depressed and prone to other mental health disorders

71 Positive Self Talk Examples

Looking for positive self-talk examples so you can start practicing and benefiting?

Here are the best examples of what you can say to yourself :

1. I will treat myself as my own best friend. I love myself, and I’ll be compassionate and kind toward myself today.

2. I haven’t done this before, but I’m ready to roll up my sleeves and try.

3. I am proud of myself for achieving this degree. It was a lot of hard work, sweat, and tears, but I made it.

4. I know that I can only control myself, my thoughts, and my actions. I can’t influence what others think of me, and that’s okay. I’m okay with me being me.

5. Maybe my partner didn’t reply yet because they are busy. I’ll be patient and not make assumptions, thinking the worst.

Maybe my partner didn’t reply yet because they are busy. I’ll be patient and not make assumptions, thinking the worst. “

6. I know I’m not the skinniest at work. But I’m working on my health, and I’m grateful to my body for what it can do. It’s enough.

7. I am looking forward to going after my life goals.

8. I have enough skills and resources to achieve my goals.

9. I am ready for any task that needs doing.

10. I’m thankful for everything in my life, from the little things to the bigger, momentous things.

11. I’m fortunate to be surrounded by such caring people.

12. I’m blessed to have a best friend who is part of my family.

13. I’m grateful for all the opportunities that arise.

14. I’m even grateful for all the obstacles and challenges as there’s always something for me to learn. And from that, I can grow as a person.

15. I am intelligent, caring, and desirable. I am enough.

example of positive self-talk | example of self talk | self-talk meaning

16. I am happy to be me and living an authentic life.

17. I can do this again. I’ve done it before, even if it didn’t go as planned.

18. I won’t let my anxieties and fears control me. I choose to be confident, and I’m in control.

19. My limiting beliefs have no power over me. I’m working on eliminating them and I choose to believe in myself.

20. I choose to live a healthy lifestyle.

21. I am worthy of respect, love, and kindness.

22. I’m proud to be me, a one-of-a-kind human.

23. I’m confident in my body.

24. I accept myself. My flaws and strengths make me who I am.

25. I’m worthy of having a healthy mind, body, and spirit. I’m working to be healthier each day.

I’m worthy of having a healthy mind, body, and spirit. I’m working to be healthier each day.”

26. I’m letting go of everything that doesn’t serve me.

27. I accept what I cannot change in my life.

28. I am working on my self-development so I can be a better and more authentically me.

29. I will be okay. I have everything I need to thrive.

30. I can deal with this. I’ll take it one logical step at a time.

31. I forgive myself. My past mistakes don’t define me.

32. This wasn’t the result or outcome I wanted or planned on, but I learned a lot. And I’m still proud of myself for trying and giving it a chance.

33. I can try again tomorrow. I can use the lessons from today to do better tomorrow.

34. I am letting negativity go. It just holds me back and doesn’t help me grow and learn.

35. I’m resilient. Nothing will keep me down.

positive self talk | positive self-talk | self-talk meaning

36. The power to be happy is within me, so I choose to be happy.

37. I look on the bright side, no matter what’s happened or what will happen.

38. I have plenty of reasons to smile, even when it’s a rainy day.

39. I welcome an abundance of joy and everything that is good in my life.

40. I am going to think healthily and positively today.

41. I am a good mom (or father) to my kids. I do my very best each and every day.

42. I am manifesting abundance, gratitude, happiness, love, and positivity.

43. I continue to strive for progress, not perfection.

44. I am loved. I am cared for. I am supported.

45. My life is my gift, and I’m going to live it on my own terms and appreciate everything I have.

My life is my gift, and I’m going to live it on my own terms and appreciate everything I have. “

46. I am my own biggest cheerleader. I believe in myself.

47. I love myself unconditionally. This is the gift I give myself every day.

48. I have a lot to offer to the people around me. I am worthy.

49. I am exactly who I need to be right now. The past has prepared me for this moment; I’m ready.

50. I radiate love and kindness wherever I go.

51. My mind and my body are strong. I am more than capable of success.

52. I am calm and at peace.

53. My body is mine; therefore, I love my body.

54. I’m looking forward to exercising today. I don’t see working out as punishment but rather as me-time to focus on my health.

55. I am showing up for myself today by taking care of my needs.

what is self talk | what is self-talk | negative self talk examples

56. I have nothing to prove to others. It’s me against me.

57. Everything is okay and will be okay. I’m safe.

58. I’m learning to better regulate my emotions.

59. My fears don't get to decide for me. I do. I know what’s best for me.

60. I don’t need to keep apologizing for every little thing. I choose to practice understanding and acceptance.

61. What’s meant for me, will be. I accept that door didn’t open for me; something better is coming along.

62. I forgive myself for sliding back into bad habits. I will honor myself and make better decisions going forward.

63. I accept my anger. It’s okay to feel how I feel.

64. I’m coping the best I can. It’s a challenging situation, but it, too, will pass.

65. Every problem has a solution. I’m going to slow down, take a break, and then work on the solution, one step at a time.

Every problem has a solution. I’m going to slow down, take a break, and then work on the solution, one step at a time.”

66. I didn’t succeed today. But failure is part of growing, and I accept that.

67. It’s more than okay to ask for help. I don’t have to do everything by myself. Asking for help doesn’t make me weak.

68. I trust my instincts. They guide me and help me make the right decision.

69. I own my mistakes and take responsibility for my part in that messy situation. I’m not blaming myself for everything that went wrong.

70. I trust myself. I have the tools needed to make this work.

71. This relationship will work out. I’m going to work with my partner on our relationship and build a better foundation for trust, love, support, and respect to flourish.

Final Thoughts on Positive Self-Talk Examples

Armed with these positive self-talk examples , you can get started on loving yourself more today. Soon, you’ll notice how your perspective changes for the better, how much more you believe in yourself , and how better you feel overall.

Identify when you use negative self-talk , stop, and reframe that so you can talk to yourself as you would with a loved one.

You are so worthy of loving yourself , being kind to yourself, and practicing understanding and acceptance with yourself.

Having trouble engaging in positive self-talk ? Here’s a 14-step guide to help you stop negative self-talk so you can reap all the benefits that healthy self-talk has to offer.

And if you're looking for more articles on self-talk, be sure to check out these blog posts:

How to Stop Negative Self-Talk: A 14-Step Guide
8 Printable Negative Self-Talk Worksheets
7 Positive Self-Talk Worksheets & Templates

positive self talk examples | example of positive self-talk | example of self talk

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UNDERSTANDING SELF TALK

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If you need to talk to someone about your mental health, call Beyond Blue on 1300 22 4636.

Self-talk is the way you talk to yourself, also known as your inner voice.
Negative self-talk is when you are very critical of yourself, focusing on the bad.
Your self-talk affects your mental health and how you face each day.
You can stop negative self-talk by being aware of it and by challenging and replacing those thoughts with positive ones.
Positive self-talk can improve your well-being and lower depression and anxiety.

What is self-talk?

Self-talk is the way you talk to yourself, or your inner voice. You might not be aware that you're doing it but you almost certainly are.

This inner voice starts from the time you wake up until the time you go to bed and can help you:

process experiences
make decisions
ask questions

Self-talk is important because it has a big impact on how you feel, what you do and even how you manage pain. It can be supportive and motivate you, or it can be negative and lower your confidence.

What is negative self-talk?

Negative self-talk is when your inner voice is:

overly critical
pessimistic
focused on the bad

Negative self-talk can:

lower your confidence
stop you from reaching your potential
make you believe that you are going to fail before you start

Negative self-talk can sound like:

“I’m never going to be able to do this.”
“I’m no good at this.”
“Nothing’s ever going to get better.”

Tips to stop negative self-talk

Negative self-talk can become repetitive and overwhelming and often feels like it’s true. To break out of that cycle, try these tips:

Be aware of what you’re saying to yourself. Stopping and recognising negative thoughts is the first step to working through the problem. Ask yourself, would you talk like this to someone else?
Challenge your thoughts . Ask yourself “Is it true?” Often, it’s not. Ask yourself if there’s another explanation or way of looking at a situation. Remember that many things you worry about don’t happen.
Write it down. Try writing your thoughts down or saying them out loud. It can reduce the impact of negative thoughts.
Watch what you are taking in. Be aware of the messages you are taking in through the media or on social media. Watching, reading or listening to ongoing negative information can increase stress.
Replace the thought with a positive thought. For example, if you think “I won’t be able to cope with this situation”, you can change that thought to “I am coping quite well, given everything else that is going on. This situation is stressful, but it will pass”.

It can take some time to recognise your negative thoughts. They may have been part of you for a long time. Over time, and the more you practice, the easier it will become to replace unhealthy negative thoughts with more positive ones.

How can self-talk affect my mental health?

Your self-talk can affect your self-esteem, confidence and mental health and therefore your relationships with others.

If you mainly think negatively about yourself, you will feel bad most of the time. This can drag you down — or if you’re already feeling down, it can be hard to get back up. Negative self-talk often increases stress and anxiety and can add to depression and post-traumatic stress . The constant negative talk can be overwhelming and difficult to break out of.

Negative self-talk can make it more difficult to deal with pain . It can also affect a person’s confidence and body image .

Negative self-talk can also lead to stress and perfectionism.

What are the benefits of positive self-talk?

If you mainly think positively about yourself, you will feel good and optimistic most of the time. Research shows that positive self-talk can:

improve self-esteem , stress management and wellbeing
reduce symptoms of depression and anxiety
reduce your risk of self-harm and suicide
make you feel more in control of your life
help with pain
help you to achieve your goals

Tips to improve positive self-talk

Positive self-talk helps you feel better about yourself. Here are some tips to improve your positive self-talk:

Practise thinking good things about yourself. Very simply, practise seeing a glass as being half full, rather than half empty.
Identify your strengths as part of your self-talk and accept compliments for what you have achieved.
Look, think and act in a positive way.
Surround yourself with positive and optimistic people.
Try to turn negative talk into neutral or positive self-talk.

When should I see my doctor?

If you find negative self-talk overwhelming, talk to your doctor about it. They can refer you to a mental health professional and help you build a mental health care plan if needed.

ASK YOUR DOCTOR — Preparing for an appointment? Use the Question Builder for general tips on what to ask your GP or specialist.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Resources and support

healthdirect provides a list of Australian mental health resources , grouped by subject and type of support offered.

Other organisations that provide further information and support include:

ReachOut has online resources for young Australians to help with mental health issues and enable them to develop resilience and facilitate help-seeking behaviour.
Beyond Blue is for anyone feeling depressed or anxious. Call 1300 22 4636 or chat online .
Lifeline offers 24 hour crisis support and suicide prevention services. Call 13 11 14 or chat online.
Suicide Call Back Service is a free service providing 24/7 phone and online counselling to people affected by suicide. Call 1300 659 467.
SANE Australia support people living with a mental health issues. Call 1800 187 263.
Black Dog Institute provides online help for people affected by mood disorders.
QLife provides counselling and referral services for LGBTIQ+ individuals.

Looking for information for Aboriginal and/or Torres Strait Islander people?

Beyond blue has helpful contacts for Aboriginal and/or Torres Strait Islander people .
13YARN for free and confidential services run by Aboriginal and Torres Strait Islander People. Call 13 92 76.
Black Dog Institute provides social and emotional wellbeing resources for Aboriginal and/or Torres Strait Islander people .

Looking for information in languages other than English?

Beyond Blue offers mental health information in various languages . Information is grouped by subject area to help you find what you're looking for.
THIS WAY UP’s translated coping tools and worksheets are available in various languages.
Transcultural Mental Health provides information and services for people from other cultures or people who prefer languages other than English.

Learn more here about the development and quality assurance of healthdirect content .

Last reviewed: March 2024

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How to Introduce Yourself in a Presentation [with Examples]

In this post, we are going to cover the best way, a very simple three-step process that will help you introduce yourself in a presentation. A summary of the steps is below.

Start with your name and company (or organization or school).
Tell your audience what problem you can solve for them.
Share some type of proof (social proof works best) that you can solve this problem.

I will break down each step into a simple-to-follow process. But first… a little background.

First, Identify What Your Audience Wants from Your Presentation

Create an Introduction for Yourself that Makes the Audience Care About the Topic

So, before you design your introduction, think about what your audience wants from your presentation. Why do they want to spend their valuable time listening to you? Are going to waste their time? Or, are you going to provide them with something valuable?

For instance, I have expertise in a number of different areas. I’m a public speaking coach, a keynote speaker, a best-selling author, a search engine optimization specialist, and a popular podcaster. However, if I delivered that sentence to any audience, the most likely reaction would be, “So what?” That sentence doesn’t answer any of the above questions. The statement is also really “me-focused” not “audience-focused.”

So, when I start to design my self-introduction, I want to focus just on the area of expertise related to my topic. I’m then going to answer the questions above about that particular topic. Once you have these answers, set them aside for a second. They will be important later.

How to Introduce Yourself in a Presentation in Class.

If Everyone Already Knows You DON'T Introduce Yourself

Instead, you probably want to add in a fun way to start a speech . For example, instead of introducing yourself in your class speech and starting in an awkward way, start with a startling statistic. Or start with a summary of your conclusion. Or, you could start the presentation with an inspirational quote.

Each of these presentation starters will help you lower your nervousness and decrease your awkwardness.

If you are delivering a speech in a speech competition or to an audience who doesn’t know you try this technique. Just introduce yourself by saying your name , the school you represent , and your topic . Make it easy. This way you get to your content more quickly and lower your nervousness.

Typically, after you get the first few sentences out of the way, your nervousness will drop dramatically. Since your name, school, and topic should be very easy to remember, this takes the pressure off you during the most nervous moments.

Obviously, follow the guidelines that your teacher or coach gives you. (The competition may have specific ways they want you to introduce yourself.)

How to Introduce Yourself in a Business Presentation — A Step-by-Step Guide.

In a professional setting, when new people walk into a meeting and don’t know what to expect, they will feel uncomfortable. The easiest way to ease some of that tension is to chat with your audience as they come into the room.

By the way, if you are looking for a template for an Elevator Speech , make sure to click this link.

Step #1: Start with your name and company name (or organization).

This one is easy. Just tell your audience your name and the organization that you are representing. If your organization is not a well-known brand name, you might add a short clarifying description. For instance, most people outside of the training industry have never heard of The Leader’s Institute ®. So, my step #1 might sound something like…

Hi, I’m Doug Staneart with The Leader’s Institute ®, an international leadership development company…

Still short and sweet, but a little more clear to someone who has never heard of my company.

Should you give your job title? Well… Maybe and sometimes. Add your title into the introduction only if your title adds to your credibility.

For example, if you are delivering a financial presentation and you are the Chief Financial Officer (CFO) of your company, you might mention that. Your title adds to your credibility. However, if the CFO is delivering a presentation about the value of joining a trade association, the CFO title adds little credibility. So, there is very little value in adding the title.

Step #2: Tell your audience what problem you can solve for them.

Identify the Problem You Solve for Your Audience

For instance, if my topic is how to deliver presentations, I have to determine why the audience would care. What problem will they have that I can help them with? For my audiences, the problem that I most often help people with is how to eliminate public speaking fear. Once I have the problem, I add that to my introduction by using the words, “I help people…”

Hi, I’m Doug Staneart with The Leader’s Institute ®, an international leadership development company, and I help people eliminate public speaking fear.

However, if my topic is How to Close a Higher Percentage of Sales Presentations , I’d likely want to alter my introduction a little. I might say something like…

Hi, I’m Doug Staneart with The Leader’s Institute ®, an international leadership development company, and I help people design more persuasive sales presentations.

I have expertise in both areas. However, I focus my introduction on just the expertise that is applicable to this audience. If I gave the first introduction to the second audience, they will likely respond by thinking, well, I don’t really get nervous speaking, so I guess I can tune out of this speech .

So, create a problem statement starting with, “I help people…” Make the statement apply to what your audience really wants.

Step #3: Share some type of proof (social proof works best) that you can solve this problem.

By the way, if you just do steps #1 and #2, your introduction will be better than most that you will hear. However, if you add Step #3, you will gain more respect (and attention) from your audience. Without adding some type of proof that you can solve this problem, you are just giving your opinion that you are an expert. However, if you can prove it, you are also proving that you are an expert.

This is the tricky part. For some reason, most people who get to this part feel like they haven’t accomplished great things, so they diminish the great accomplishments that they do have.

For instance, an easy way to offer proof is with a personal story of how you have solved that problem in the past.

A Few Examples of How to Introduce Yourself Before a Presentation.

For instance, one of my early clients was a young accountant. When I was working with him, he came up with the following introduction, “I’m Gary Gorman with Gorman and Associates CPA’s, and I help small businesses avoid IRS audits.” It was a great, audience-focused attention-getter. (No one wants to get audited.) However, as an accountant, it wasn’t like his company was getting a lot of five-star reviews on Yelp! So, he was kind of struggling with his social proof. So, I asked him a series of questions.

Me, “How many clients do you have?”

Gary, “Over 300.”

Me, “How many small business tax returns have you processed?”

Gary, “Well, at least a couple hundred a year for 15 years.”

Me, “So, at least 3000?” He nodded. “How many of your 300 clients have been audited since you have been representing them?”

He looked at me and said, “Well, none.”

So, we just added that piece of proof to his talk of introduction.

I’m Gary Gorman with Gorman and Associates CPA’s, and I help small businesses avoid IRS audits. In fact, in my career, I’ve helped clients complete over 3000 tax returns, and not a single one has ever been audited.

Here Is How I Adjust My Introduction Based on What I Want the Audience to Do.

For my proof, I have a number of options. Just like Gary, I have had a lot of clients who have had great successes. In addition, I have published two best-selling books about public speaking. I also have hundreds of thousands of people who listen to my podcast each week. So, I can pick my evidence based on what I want my audience to do.

For instance, if I’m speaking at a convention, and I want the audience to come by my booth to purchase my books, my introduction might sound like this.

Hi, I’m Doug Staneart with The Leader’s Institute ®, an international leadership development company, and I help people eliminate public speaking fear. One of the things that I’m most know for is being the author of two best-selling books, Fearless Presentations and Mastering Presentations.

However, if I’m leading a webinar, I may want the audience to purchase a seat in one of my classes. In that case, my introduction might sound like this.

Hi, I’m Doug Staneart with The Leader’s Institute ®, an international leadership development company, and I help people eliminate public speaking fear. For instance, for the last 20 years, I’ve taught public speaking classes to over 20,000 people, and I haven’t had a single person fail to reduce their nervousness significantly in just two days.

If my goal is to get the audience to subscribe to my podcast, my intro might sound like…

Hi, I’m Doug Staneart with The Leader’s Institute ®, an international leadership development company, and I help people eliminate public speaking fear. One of the ways that I do this is with my weekly podcast called, Fearless Presentations, which has over one million downloads, so far.

Use the Form Below to Organize How to Introduce Yourself in a Presentation.

The point is that you want to design your introduction in a way that makes people pause and think, “Really? That sounds pretty good.” You want to avoid introductions that make your audience think, “So what?”

If you have a speech coming up and need a good introduction, complete the form below. We will send you your answers via email!

Can You Replace Your Introduction with a PowerPoint Slide?

Is it okay to make your first slide (or second slide) in your presentation slides an introduction? Sure. A good public speaker will often add an introduction slide with a biography, portrait, and maybe even contact information. I sometimes do this myself.

However, I NEVER read the slide to my audience. I often just have it showing while I deliver the short introduction using the guide above. This is a great way to share more of your work experience without sounding like you are bragging.

For tips about how many powerpoint slides to use in a presentation , click here.

Remember that There Is a Big Difference Between Your Introduction in a Presentation and Your Presentation Starter.

When you introduce yourself in a presentation, you will often just use a single sentence to tell the audience who you are. You only use this intro if the audience doesn’t know who you are. Your presentation starter, though, is quite different. Your presentation starter should be a brief introduction with relevant details about what you will cover in your presentation.

For details, see Great Ways to Start a Presentation . In that post, we show ways to get the attention of the audience. We also give examples of how to use an interesting hook, personal stories, and how to use humor to start a presentation.

Podcasts , presentation skills

THE POWER OF: POSITIVE SELF-TALK

Jan 03, 2020

300 likes | 670 Views

THE POWER OF: POSITIVE SELF-TALK. We aren’t born with self-esteem, so that means we can change it ! (if it’s low). Optional: Take the "Self-Esteem" Survey. The #1 best way to improve self-esteem and stay strong against “mean” people is: positive self-talk :).

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Presentation Transcript

We aren’t born with self-esteem, so that means we can change it ! (if it’s low) Optional: Take the "Self-Esteem" Survey

The #1 best way to improve self-esteem and stay strong against “mean” people is: positive self-talk :)

WHEN IT COMES TO THOUGHTS, YOU HAVE A LOT OF MIND CONTROL!! YOUR BODY LISTENS AND RESPONDS TO YOUR THOUGHTS!!!! Your mental self-talk can be: P O S I T I V E or N E G A T I V E 2 examples: 1. In Sports Psychology an athlete is taught to stay positive, to stay calm, be focused, be confident, to “see yourself as a winner,” and to “picture the ball going in the hole.” Many athletes find success with this positive thinking and imagery. 2. In relaxation therapy you imagine a place or event that is peaceful, restful, beautiful and happy. The body actually responds with lower blood pressure, lower pulse rate to calm down and relax.

Just as making positive statements to yourself helps you to build confidence, improve performance, and improve your mental skills, negative thinking damages them.

Whatever you tell yourself, your sub-conscious brain will believe as truth and it will work to make that true for you !!! For instance, if you say you aren’t a morning person your sub-conscious brain will reinforce that idea! You may feel tired, hit the “snooze bar” and spill things, etc.

Example: If you were taught as a child that all dogs will bite you, your mind will automatically raise that fear everytime you see a dog. (even though your friend tells you that their dog is friendly, your mind believes and sends the fear message! You have to re-train your brain!!!)

DO POSITIVE SELF-TALK WORKSHEET Silver lining

3 Additional Ways to Stop Negative Self-Talk: CHOOSE 1: 1. log it - keep a journal 2. picture a stop sign 3. wear a rubberband and snap yourself for each negative thought! STOP

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20+ Self Introduction PowerPoint Templates: Download for free!

Think about the image you want to portray during your presentation pitch. Creativity? Soberness? Reliability? A professional PowerPoint design can help you deliver a powerful introduction to your stakeholders .

Here, you'll find some creative Self-Introduction PowerPoint Templates that are going to elevate your slides to the next level. Our expert team has designed different layouts that you will surely love and save you a lot of time.

And if you want to present your company and highlight your team's experience, you'll also find some fantastic Team Presentation Templates . Keep reading to get them all for free!

PowerPoint Presentation Service - 24Slides

Introducing Yourself PowerPoint Templates

Introducing yourself is vital to generate a connection with your audience . In fact, it showcases your background and abilities, making sure you are the person they seek.

That being said, let's have a look at the Self-Introduction PowerPoint Templates that we prepared for you and will optimize your creative process:

1. About Me PowerPoint Template

These self-introduction PowerPoint templates are perfect for anyone trying to convey sobriety and professionalism.

The pack offers different layouts, which you can use to engage your audience and showcase your work experience.

2. Personal Resume PowerPoint Template

This template is another great option for introducing yourself through a PowerPoint presentation.

You'll find different types of diagrams and graphs that will display all your skills and work experience in a more eye-catching way.

3. Colorful Resume PowerPoint Template

With this colorful template, you'll be able to create more impactful slides and add your desired background.

It also includes a map that will help you showcase your experience abroad!

4. Creative Resume PowerPoint Template

If you are not sure of the color palette of your presentation, try this blue template. It's the perfect color to convey professionalism!

This self-introduction PowerPoint template will definitely catch your audience's attention from the beginning.

5. Personal Branding PowerPoint Template

This template is focused on Personal Branding, but you can use the graphics to organize your "About me" presentation in PowerPoint.

As always, we invite you to customize each element however you like!

6. Women Leadership Powerpoint Template

Want to be concise in your pitch? This template will inspire you!

As you can see in the image, you'll find a minimalist design of pink and purple tones.

7. Timeline Infographic PowerPoint Template

This template package has timelines and graphics that will be useful for organizing your personal information.

If you were looking for a modern and creative self-introduction template, this design may be for you!

8. User Persona PowerPoint Template

This PowerPoint template was initially designed to present Buyer Personas but can be adapted for an "About Me" section.

9. Photography Portfolio PowerPoint Template

Want to improve your portfolio? We've designed portfolio templates in PowerPoint, too!

This resource was created for photographers, but you can adjust it to your needs.

Photography Portfolio PowerPoint Template

10. Career Portfolio PowerPoint Template

Here is another portfolio design in PowerPoint!

When you download this template, you'll find a sober self-introduction design with blue tones.

We're not done yet!

In the following section, you'll discover more PowerPoint templates for introducing your work team to an audience.

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Team Introduction PowerPoint Templates

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12. Team Introduction PowerPoint Template

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13. Science Organization PowerPoint Template

A team introduction is always a great idea, but it's even better when you can showcase the relationship between different members and roles!

With this template pack, you can make that possible.

Looking for Custom PowerPoint Presentations? We got you!

If you liked our free template designs, you'll love 24Slides custom presentations !

A PowerPoint presentation is a great place to start making an excellent first impression. It will show your audience how committed you are to a project and how much effort you will put into it.

But making a good PowerPoint presentation takes a lot of time and effort. Why not call upon professionals to handle it efficiently?

24Slides offers a pro-level design service that will elevate all your presentation decks. Our Designers have worked with some of the biggest companies worldwide, so we can offer the expertise you need.

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Mental Health

Sure, Positive Self-Talk May Seem a Little Cringey. But Science Says It Works.

From an early age, we're taught the golden rule: "Treat others as you would like to be treated." The irony here? Many of us don't even treat ourselves the way we'd like to be treated. A 2023 poll found that the average person has about 11 negative thoughts concerning their bodies and self-worth per day, suggesting that we all need a little course in the power of positive self-talk.

"Self-talk can take on different descriptors. Some that are commonly used are positive, negative, healthy, unhealthy, constructive, or critical," says Willow McGinty, LMHC , a therapist with Thriveworks in Fort Lauderdale, Florida. "Having positive, or what I refer to in therapy sessions as 'healthy self-talk,' means that the tone in which you speak to and about yourself is affirmative, supportive, kind, and reasonable."

OK, OK: so becoming your own personal cheerleader may sound like a cheesy Pinterest quote. But, trust us — and the experts — this practice has legit health and wellness benefits.

Experts Featured in This Article

Willow McGinty, LMHC , is a therapist with Thriveworks in Fort Lauderdale, Florida.

The Mental and Physical Health Benefits of Positive Thinking

Maintaining good vibes in your mind helps both in the moment and in the long run, says McGinty. "Positive self-talk makes simple things more enjoyable and makes harder tasks more manageable ," she says.

Take Mondays: many people experience the Sunday Scaries and dread the start of the work week. "If the self-talk sounds like, 'Tomorrow is going to suck and I hate Mondays,' well, it will probably rise to meet that expectation," says McGinty. "That is called confirmation bias . We tend to describe our experiences in ways that confirm our beliefs rather than challenge them, making our world easier to understand."

Shining up our self-talk gives us the opportunity to reframe what's ahead of us. "If the self-talk sounds like this: 'I have an opportunity to relax tonight, and tomorrow is a fresh start for my work week and new opportunities to shine,' we are more likely to try to rise to meet that expectation and confirm that belief," says McGinty. "There is a real 'fake it 'til you make it' energy happening whenever we're trying to be more positive, and that's OK."

While this power to remix your inner monologue can have a colossal impact moment-by-moment, it can also give you a healthier mindset in the long run. Positive self-thought may result in less worry . Considering that chronic worry and stress can lead to health problems (including high blood pressure, heart disease, and more), this mental shift may even give you a better chance at many days ahead.

Bonus: those who stay on the sunny side of things also tend to be more resilient , confident , and satisfied with their lives.

Research shows that this self-assuredness translates into physical feats as well. A 2022 study conducted on 258 female gymnasts found that strong performances could be predicted by positive self-talk, while negative self-talk was associated with poor performance outcomes. Still more research has found that athletes who keep an optimistic mindset during competition report having more fun post-competition . So — who knows? Hyping yourself up before, during, and after your next workout may push you to run your fastest mile yet, lift some heavy weight, or nail a tough dance move.

How to Practice Positive Self-Talk

Positive self-talk is a muscle, and as with strengthening any other muscle, gains are made over time . McGinty points out that cognitive behavioral therapy (CBT) theorizes that every negative self-thought actually originates from a core belief. "That core belief is typically instilled in childhood or adolescence and could sound like 'I'm not enough' or 'nothing I do is enough,'" she says.

Challenging that core belief — on your own or with the help of a therapist — is an essential part of your positive self-talk journey. "This is tricky work to do alone for most of us, particularly if that belief is deeply held. Counselors and therapists trained in CBT would be glad to help you overcome this pattern of negative self-talk, so please don't be afraid to reach out for some help," says McGinty. She recommends trying a CBT-based journal if therapy isn't an option for you right now.

To challenge an outright rude thought on your own, take out a journal or a piece of paper and respond to the following prompts:

Identify the negative, unhelpful, critical, or unhealthy thoughts.
Label it as such.
Provide evidence to the contrary.
Write the opposing viewpoint (or think it out).
Edit the thought to be healthier, more constructive, or more helpful.

If you don't feel like you have time to run through this exercise 11 times a day, McGinty says there are other small yet impactful ways to reshape your mindset. "In the beginning, it helps to simply write down thoughts about yourself throughout a few days without trying to change them. Bring awareness to the language you use to describe yourself. After a few days, underline critical, unhelpful, negative, or unhealthy language and look for kinder alternatives," says McGinty.

She also suggests creating a list of affirmations to unleash when your mind becomes your own worst enemy. "Everything I need is within me," "My mind is at ease and relaxed," and "I deserve and receive all of my desires" are just a few options to get you started.

A Note on Toxic Positivity

If you hear yourself uttering phrases like, "Everything happens for a reason" or "So-and-so definitely has it worse than me/you," there's a good chance slipped into toxically positive behaviors. Positive thinking becomes toxic when it no longer leaves room for the shades of gray in everyday life. "There is no positive self-talking our way out of systemic injustice, abuse, harmful home-life situations, war, climate change — you name it. Some things are just awful and deserve to be seen as such," says McGinty.

The goal of positive self-talk is not to gaslight yourself and those around you into bypassing humanity's (very, really, extremely) real struggles. The goal of positive self-talk is to keep self-criticism from standing in your way as you activate, pay your bills, and live a life of fulfillment.

"I often reference this quote by the poet Hafez: 'The words we speak become the house we live in,'" says McGinty. Let's make it a pretty house with solar panels on the roof, a manageable mortgage, and plenty of "Live Laugh Love" pillows.

Kells McPhillips is a health and wellness writer living in Los Angeles. In addition to PS, her journalism has appeared in The New York Times, Well+Good, Fortune, Runner's World, Outside, Yoga Journal, and others. On the brand side, she regularly works with Peloton, Calm, and Equinox.

The Wellness Reset

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COMMENTS

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Self-talk is the internal narrative you have about yourself. It can have positive or negative wellbeing impacts, and it can be changed.
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UNDERSTANDING SELF TALK. Damon Burton & Bernie Holliday Vandal Sport Psychology Services University of Idaho. WHAT IS SELF TALK?. The steady stream of on-going thoughts or internal dialogue that goes on in our minds constantly Download Presentation thought stopping our beliefs self talk abc reprogramming self talk van raalte et al insufficient ...
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