What is positive self-talk?

Self-talk, or internal dialogue refers to a person’s communication with themselves. Self-talk can be both positive and negative. Positive self-talk can be used in mental health treatment to help people feel good about themselves, think optimistically, and feel motivated. 

Positive self-talk is not toxic positivity. Toxic positivity rejects difficult emotions, and presents a cheerful front that is often falsely positive. This belief encourages people to maintain a positive mindset no matter how difficult the circumstance. Positive self-talk doesn’t ignore hard truths—it reminds you that you’re still capable, lovable, and growing.  

There are many benefits that come from positive self-talk, including: 

• Improving self-esteem, stress management, and well-being 
• Reducing symptoms of depression and anxiety 
• Reducing your risk of self-harm and suicidal ideation 

The first step in engaging in more positive self-talk is to identify and eliminate negative self-talk by changing your habits. Noticing negative self-talk and turning it around before it takes hold can help people think more positively and change their behaviors. 

Examples of negative vs. positive self-talk

• “I can’t do this” → “This is hard, but I can try”
• “I always mess up” → “I made a mistake, but I’m learning” 
• “This person is better than me” → “I will get there eventually” 
• “Nothing ever works out for me” → “Things are not always like this”
• “I’m not good enough” → “I’m doing the best I can” 
• “My life is awful” → “I am lucky, my life could be worse”
• “No one likes me” → “I like myself” 

10 mental health benefits you may experience from practicing positive self-talk

• Reduces anxiety and stress 
• Boosts self-esteem and resilience  
• Supports healthier relationships  
• Improves motivation and problem-solving
• Provides better coping skills during times of stress  
• Encourages more realistic thinking   
• Reinforces boundaries and self-respect    
• Improves  psychological and physical well-being    
• Increases life span
• Lowers rates of depression   

It’s not completely clear how people who engage in positive thinking experience these health benefits. Some people theorize: 

1. Having a positive outlook enables better ways of coping with stress, which reduces its harmful effects on the body. 
2. Positive and optimistic people live healthier lifestyles, are more physically active, have a healthier diet, don’t drink or smoke in excess. 

How positive self-talk fits into treatment at Lightfully

At Lightfully, our Precision Care Model (PCM) is a fully personalized framework using the most effective aspects of evidence-based modalities. We also incorporate compassion-based and somatic therapies to target the drivers behind mental health conditions and symptoms. 

Our various treatment plans teach clients how to recognize, challenge, and reshape unhelpful thoughts through therapies like cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), and cognitive processing therapy (CPT). 

Our PCM centers on four core processes that drive mental health symptoms: difficulty with emotions, thoughts, behaviors, and relationships. Positive self-talk can support improvement in these areas.

Our licensed clinical therapists help clients develop compassionate internal dialogue through our four levels of care: 

• Residential Treatment (RTC) — This level of care is 24-hour residential care in a beautiful home-based setting. Three weekly sessions with a therapist, and one weekly session with a psychiatrist are included. On-site yoga and movement opportunities are available for our clients as well. 
• Partial Hospitalization Program (PHP) — PHP is also called our Day Treatment Program, and it provides structured and supportive programming for 6-7 hours a day. This allows our clients to receive day-time care similar to our RTCs while still being able to go home at night. Without overnight supervision, clients have the opportunity to practice new skills as they prepare for life after completion of the program. 
• Intensive Outpatient Program (IOP) — Our IOP is a comprehensive, evidence-based treatment program that includes 3-6 hours of daily programming, a weekly session with a therapist, and ongoing family therapy. 
• Virtual IOP and PHP (vIOP, vPHP) — Our PHPs and IOPs are both available virtually to residents of California. We created these programs for people with unique or high-demanding schedules. Our virtual programs are also a great “next step” for clients transitioning from higher levels of care. .

Positive self-talk is a skill, not just a mindset—and Lightfully helps clients build it. 

You can be a friend to yourself

Self-compassion is powerful, and it can be practiced everyday. It can be easy to immediately blame yourself for your mistakes or shortcomings, but self-compassion can be shown through positive self-talk. Take a minute to breathe, acknowledge the voice in your head, and make a conscious choice to reframe your thoughts into something just a bit more positive. 

You’re not alone in learning how to shift your inner voice. At Lightfully, the framework of everything we do consists of evidence-based, clearly defined, data-driven and whole-person-centered care provided by deeply compassionate experts. 

Change is possible. When you’re ready to practice positive self-talk and find more ways to improve your mental health, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.