Selftalk

Self-talk is the ongoing internal dialogue that people use to think, plan, and regulate emotion and behavior. It includes sentences, phrases, or even single words that run in the mind, and can be heard as inner speech or as external self-commands in some cases. It can be automatic or deliberate, and varies across situations and cultures.

Self-talk is often categorized as positive or negative; more precise distinctions include motivational self-talk (to persist, energize) and instructional self-talk (how to perform tasks). Internal self-talk can be further described as inwardly spoken phrases or outward self-talk verbally expressed in the moment.

Functions of self-talk include self-regulation, problem solving, coping with stress, and influencing mood and motivation. Positive self-talk is associated with greater resilience and confidence, while negative self-talk can contribute to anxiety, rumination, and maladaptive behavior if not managed.

In clinical psychology, self-talk is a target in cognitive-behavioral therapy and related approaches to challenge cognitive distortions, reframe thoughts, and develop more adaptive attribution styles. In sports and performance psychology, athletes use self-talk scripts to improve focus, skill execution, and endurance.

Research suggests that self-talk can affect performance, learning, and emotional state, with small to moderate effects that depend on task demands and how the self-talk phrases are framed and practiced. It is not a universal remedy; effectiveness varies between individuals.

Techniques for improving self-talk include journaling, thought records, cognitive restructuring, and practicing specific self-talk scripts aligned with goals. Awareness and consistency are key, and some individuals may require professional support for persistent negative self-talk linked to mental health conditions. Cultural and linguistic factors shape how self-talk is experienced and expressed.