Health Info > Mental Health Published on : May 6, 2025

Positive self-talk: Examples & therapist-approved tips

Name: Hola Health
Address: Australia
Telephone: +611300014652
Price range: $

Written by editorial staff writer at Hola. Medically reviewed by Amira Shah, MA in Counselling Psychology, Registered Psychotherapist.

Positive self-talk: Examples & therapist-approved tips

Summary: Positive self-talk is about changing negative thinking into motivating, nurturing statements. For example, replace “I can’t do this” with “I can overcome this challenge.” Therapist-approved strategies for fostering positive self-talk include recognising negative patterns, using affirmations, showing self-compassion, and picturing success. These practices boost confidence, reduce anxiety, and enhance well-being.

Positive self-talk is like giving yourself a mental boost when times get tough. Instead of letting those negative thoughts take over, transform those thoughts into encouragement that drives you forward. It’s about training your mind to be your strongest supporter, empowering you to meet challenges with confidence and a can-do spirit!

What is positive self-talk?

Positive self-talk involves consciously replacing negative or self-critical thoughts with more supportive, constructive and optimistic ones. It is about communicating with yourself in a way that fosters self-compassion, confidence, and motivation. Rather than dwelling on flaws or failures, positive self-talk encourages focusing on your strengths, growth, and potential, enhancing mental health and resilience.

Positive self-talk means replacing negative thoughts with optimistic ones, emphasising strengths and growth. It promotes mental health, resilience, and motivation, creating a positive mindset.

How to practice positive self-talk

To practice positive self-talk, follow these steps:

Monitor your thoughts: Be mindful of negative or self-judgmental thoughts when they arise.
Use affirmations: Say empowering phrases like “I am capable” or “I can overcome this.”
Confront negativity: Turn negative thoughts into positive, realistic ones. Question yourself, “Is this thought true?”
Practice self-compassion: Be gentle with yourself, especially during setbacks or difficult times.
Focus on your skills: Reflect on your talents and previous achievements.
Envision your success: Picture yourself succeeding to boost confidence.
Build a nurturing environment: Surround yourself with supportive people and enriching content.

By consistently practising these steps, you can change your perspective and develop a more constructive inner voice.

To practice positive self-talk, start by recognising negative thoughts and replacing them with practical, motivating ones. Use affirmations, treat yourself with care, and emphasise your strengths. Picture success and surround yourself with positive energy. By consistently following these techniques, you can change your mindset, boost your confidence, and promote a positive internal conversation.

Also read: Talking to your doctor (GP) about mental health: A therapist guide

Benefits of positive self-talk

Positive self-affirmations can significantly enhance mental health. They assist in alleviating stress, enhancing self-assurance, and fostering a more hopeful outlook.

Decreases anxiety and tension: Supportive phrases can soothe concerns and alleviate negative feelings.
Enhances self-worth: Comforting yourself boosts confidence in facing the challenges of life.
Strengthens emotional resilience: Assists you in managing setbacks with a more stable viewpoint.
Improves problem-solving abilities: An optimistic perspective facilitates clearer thinking and more effective decision-making.
Promotes self-kindness: Reduces harsh self-judgment and nurtures compassion towards oneself.

Positive self-talk builds emotional resilience, making life's challenges easier to navigate and more fulfilling.

What is an example of positive self-talk?

Amira, a registered psychotherapist from Canberra, ACT says a relatable example of positive self-affirmation is:

“I am doing my best, and that is enough. Mistakes don’t define me—they help me grow. I can face challenges and navigate this one step at a time.” Positive self-talk enhances self-assurance, diminishes stress, and assists in tackling life’s obstacles with resilience and compassion.

How do you identify negative self-talk?

Identifying negative self-talk involves becoming aware of unproductive thoughts that erode confidence and elevate stress. Some common indicators include

Self-judgment: “I’m not good enough” or “I constantly make mistakes.”
Catastrophising: Envisioning the worst outcomes—“Everything is going wrong, and I can’t resolve it.”
Personalisation: Blaming yourself for factors outside your control—“It’s my fault they’re upset.”
All-or-nothing mindset: Perceiving situations in extremes—“If I fail at this, I’m a total failure.”
Overgeneralisation: Extending one negative experience to all situations—“I never do things right.”

Acknowledging negative self-talk is the initial step towards transforming it. Substituting these thoughts with positive, realistic alternatives can enhance mental well-being.

Also read: Best 7 simple actions to boost low mood: Therapist-approved

How to make self-talk more positive and less negative

Transitioning from negative to positive self-talk requires awareness and practice. Here’s how you can reframe unhelpful thoughts into more beneficial ones:

Negative self-talk	Positive self-talk
“I can’t handle this.”	“This is tough, but I can learn and improve.”
“I always make mistakes.”	"Everyone makes mistakes; I can learn from this."
“I’m not worthy.”	“I am enough, and I contribute value in my unique way.”
“Nothing ever works out for me.”	“Some things are challenging, but I’ve overcome obstacles in the past.”
“I ought to be better at this.”	“I am giving my best effort, and growth takes time.”

Tips for incorporating positive self-talk

Positive self-talk can shape one's mindset, boost confidence, and reduce stress. By consciously shifting one's inner thoughts, one can build resilience and improve overall well-being.

Cultivate self-awareness: Notice your thoughts and recognise negative patterns.
Transform negative thoughts: Substitute self-criticism with constructive and realistic affirmations.
Utilise affirmations: Recite positive statements such as "I am capable" or "I am doing my best."
Address yourself compassionately: Treat yourself as you would a friend—with care and support.
Emphasise progress over perfection: Acknowledge small wins and recognise your development.
Put it in writing: Journaling uplifting thoughts can strengthen a healthier mindset.

Developing the habit of positive self-talk can boost confidence, alleviate stress, and improve overall well-being.

When should I seek support?

It’s crucial to seek assistance when negative thoughts, stress, or anxiety begin to impact your daily life, relationships, or overall health. Consider reaching out if you face the following:

Ongoing feelings of sadness, hopelessness, or being overwhelmed.
Challenges in managing stress, work, or personal duties.
Alterations in sleep patterns, appetite, or energy levels.
Difficulties with concentration or making decisions.
Isolation from friends and family or decreased interest in activities.

You may also opt for a Mental Health Treatment Plan online. A mental health treatment plan is a Medicare-subsidised initiative in Australia that offers affordable mental health assistance. Developed by a GP, it outlines an assessment, treatment objectives, and referrals to psychologists, social workers, or counsellors. Eligible individuals can access up to 10 subsidised therapy sessions each year, aiding them in coping with anxiety, depression, stress, and other issues.

A mental health treatment plan enhances the affordability and accessibility of professional mental health care. If you're feeling overwhelmed, consulting with a GP to discuss your concerns is the initial step towards obtaining the appropriate support.

Positive self-talk is your secret weapon for overcoming obstacles with confidence and a smile. By turning negative thoughts into positive affirmations, you will lift your mood, reinforce your resilience, and take on challenges like a champion. So, start supporting yourself—you’ve got this!

See a GP online within just 15 minutes.

Download the app today.

Signs of an emotionally unavailable man: Therapist’s guide

May 14, 2025Mental Health

...

Perinatal anxiety & perinatal depression in men: Therapist’s guide

May 13, 2025Mental Health

...

Hormonal imbalance and mood swings: What you can do to calm her down

May 12, 2025Mental Health

...

Disclaimer

This content is created for informational purposes only. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000.

Tagged anxiety mental health online consults stress telehealth