This is how psychologists say you can turn negative self-talk like “This is too good to be true” into something positive

You’d be forgiven for assuming that positive self-talk could only be good for you, and that there was nothing to gain from talking to yourself negatively. However, research suggests that isn’t necessarily the case.

Over the years, a number of studies have explored how your internal dialogue can shape everything from motivation to decision-making.

What science says about your inner voice

In 2021, a study published in Scientific Reports used fMRI brain scans alongside a two-part problem-solving test to examine the relationship between self-talk, brain function and cognitive performance.

Unsurprisingly, researchers found that negative self-talk can be harmful if it leads only to self-blame or self-pity. However, some participants used negative self-talk to their advantage, and those individuals performed better in the second part of the test by channeling it into greater focus and motivation.

Positive self-talk, meanwhile, was shown to be broadly beneficial, particularly when it comes to planning, reasoning and decision-making. That said, the study also found that positivity can backfire when it turns into overconfidence, increasing the likelihood of poor judgment and avoidable mistakes.

When negativity becomes a tool, not a problem

So how can we use negative thoughts for good? A more recent study on self-critical inner dialogue offers some useful insight.

Researchers analyzed “the self-critical cycles of participants who scored high on coping to understand the most adaptive strategies and responses to the self-critic,” the internal voice that tends to show up when things go wrong.

One clear theme emerged. The most resilient participants did not try to silence their inner critic. Instead, they engaged with it. Responding with understanding and compassion, rather than denial, allowed them to redefine their relationship with that voice in a healthier way.

Practicing self-awareness also proved vital. This might mean journaling negative thoughts or saying them out loud, both of which can make them feel more manageable and less absolute. “This can help you see these beliefs for what they are: learned narratives, rather than absolute truths,” psychologist Mark Travers tells Psychology Today. “Once you can make this distinction, you can begin to reframe these beliefs.”

Negative self-talk, then, is not always the enemy. While it can be destructive, it can also be useful, but only if you acknowledge it, understand it and learn how to channel it in a productive direction.

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