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Self-talk

Warning:

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

Key facts

  • Self-talk is the way you talk to yourself, also known as your inner voice, and it affects how you see yourself, how you behave and the choices you make.
  • Negative self-talk is often fixed and judgemental, focuses on mistakes or doubts, lowers confidence and increases stress.
  • Positive self-talk uses empowering, motivating or encouraging words and helps direct you towards improved confidence and wellbeing.
  • Your self-talk affects emotions, mental health and how you cope with challenges.
  • You can change negative self-talk by noticing it, questioning it and replacing it with more helpful thoughts.

What is self-talk?

Self-talk is the way you talk to yourself — either spoken out loud or silently in your mind. It is also known as your inner voice.

There are different types of self-talk:

  • Spontaneous self-talk happens naturally and is often emotional.
  • Goal-directed self-talk is when you answer your own thoughts in a more focused way.
  • Strategic self-talk is when you repeat certain words or phrases to stay calm, motivated or focused.

Everyone's self-talk is different. What you say to yourself shapes how you feel, think and perform.

What is negative self-talk?

Negative self-talk is when your inner voice is harsh or overly judgemental and treats these criticisms as the whole story of you. It often focuses on:

  • mistakes
  • doubts
  • expecting things to go wrong

Negative self-talk may sound like:

  • "I'm never going to be able to do this."
  • "I'm no good at this."
  • "I always mess things up."

What is positive self-talk?

Positive self-talk is when you use encouraging or supportive thoughts. It means you treat yourself with kindness and understanding.

Positive self-talk may sound like:

  • "I've handled challenges before and I can handle this one too."
  • "I can improve if I keep trying."
  • "I can do this step by step."

The more specific your self-talk is, the more effective it becomes — for example, recalling times you succeeded and the qualities you used (such as determination and patience) helps you connect with your values and strengths.

How can negative self-talk affect my health?

Negative self-talk can affect how you feel about yourself and how you handle challenges.

Negative self-talk may:

What are the benefits of positive self-talk?

Positive self-talk may help you feel more confident and more willing to keep trying, even when something is hard.

Positive self-talk helps you:

  • feel more confident about your abilities
  • stay focused and motivated
  • reduce symptoms of anxiety and depression
  • feel more in control of your life
  • feel more positive about your body image

How can I stop negative self-talk?

Negative self-talk may become repetitive. To break out of that cycle, try these tips:

  • Notice your thoughts. Become aware of your inner voice. Try to spot the moments when your self-talk becomes helpful so you can use it more often.
  • Pause before reacting. Automatic thoughts may feel true even when they're not. Taking a moment to pause can help you consider and question them and calm your emotions.
  • Use less fixed and more neutral words. Think about times you have coped well, and what you were valuing at the time. Change harsh thoughts like "I can't do this" to something gentler such as "this is hard but I'm trying". Short cues like "focus" or "I can keep going" may also help.
  • Practise self-compassion. Try talking to yourself the way you would speak to a friend who is struggling and needs encouragement or support.
  • Remember your strengths. Think about the things you do well, when you have got through hard times and what you drew on in the past. This makes negative thoughts quieter and less powerful.
  • Stay in the present. Negative self-talk often comes from worrying about the future or replaying the past. Focusing on what you're doing right now can help you feel calmer.

When should I see my doctor?

See your doctor or talk to a mental health professional when your negative self-talk:

  • is constant
  • makes you feel stressed or low
  • starts to affect your daily life

Preparing for an appointment? See our tips on questions to ask your doctor.

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

Resources and support

healthdirect has a list of Australian mental health resources.

You can also find more information and support on the following websites:

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

Languages other than English

Information for Aboriginal and/or Torres Strait Islander peoples

Last reviewed: December 2025

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