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How to Manage and Change Your Internal Dialogue

Managing your internal dialogue is important because it provides us with reasoning and logic to apply to situations. With a poor internal dialogue, one can not go as far as their true potential can take them. For example, your inner dialogue could tell you not to apply to a job because you are not qualified, good enough, or experienced. However, by not applying to this job and allowing these negative thoughts to prevail, you will miss out on potential opportunities and limit yourself. In this article, I will be discussing ways to manage and change your internal thoughts.

Become aware of your internal dialogue: 

The first step you should take is to be aware of your internal dialogue. Take some time out of your day to evaluate your inner thoughts. It is crucial in order to help you change your thinking patterns for the better. When you are feeling stressed, worried, or anxious, go deep and explore the thoughts concerning you. Instead of leaving those thoughts scrambled in your brain, you can sort between them and find connections. You can connect thoughts, events, behaviors and make sense of your internal dialogue.

Get rid of voices that aren't yours

Do you ever get bombarded with negative thoughts that doubt your abilities and potential? I know I have faced times where the pessimistic voice in my head was louder than the positive. When this happens, there are ways to tell this Negative Nancy in your head to stop. First, remember that you are not your thoughts, your thoughts are just the passenger, and you are the main driver. Tell that voice that they are wrong and say the opposite out loud. Instead of saying "I can’t do it" say "I can do it!" It helps to do this because if you do not believe it at the moment, keep saying it, and in time, you will believe it. Separate and distinguish yourself from your thoughts, and understand that your thoughts are not you!

think positive

Sometimes we tend to linger on the negative and do not see the positives right in front of us. It is important to practice gratitude instead of dwelling on the negative aspects of life. You can have a gratitude journal and write down things you are grateful for. In addition, you can also journal all the great aspects of yourself and keep an appreciation journal to show some self-love. Bringing out the positive energy and mindset will radiate and brighten your life, which in turn, will strengthen your inner dialogue.

live in the present

Make sure to live in the present and stop lingering in the past. You can change your future, but you cannot reverse time and change the past. I tend to struggle with living in the past, but this will not benefit me in the future. I realize that I can’t let the past affect my future. Instead, I will let it push me and make me stronger. Of course, this is easier said than done, but life can be a difficult journey, and it takes time to heal and change your internal dialogue. Every day we should strive our best to live in the present and look forward to brighter days. Remember to wake up and say, “Today is a new day, and I am going to make the most of it!”

Stop comparing yourself to other

Change your internal dialogue by realizing the greatness within yourself. Stop comparing yourself to people you see on Instagram, TikTok, or whatever social media platform you use. You are unique, amazing, and beautiful. Understand that you are enough. Social media has transformed our society in good ways and bad ways. Speaking realistically, it has affected the mind of the youth and causes issues in self-esteem and confidence. Because of this, kids grow up with these unattainable expectations and develop a poor internal dialogue. In college, this is a problem because everyone is competing for the best grades or best job offers, and it can be exhausting to keep up. We are all going at our own pace, journey, and accomplishments in life. Remember to be proud of all your achievements, even the small ones!

Works Cited:

Engelman, Contributed by Joanna. “Being Aware of Your Thoughts Can Lift Depression.” GoodTherapy.org Therapy Blog, 23 June 2017, https://www.goodtherapy.org/blog/being-aware-of-your-thoughts-can-lift-depression-070414.

Lebow, Hilary I. “Letting Go of Negative Thoughts: A Step-by-Step Guide.” Psych Central, Psych Central, 7 June 2021, https://psychcentral.com/depression/letting-go-of-negative-thoughts#step-back.

Allison Lagos-Soriano is currently a senior at the University at Buffalo, studying Marketing and Data Analytics. She loves wellness, music, true crime, makeup, and pop culture. Allison has many dreams and aspirations to be a successful business woman, travel the world, and make the world a better place. #GoBulls
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