Week 7 Discussion

Week 7 Discussion

In Chapter 7 of the Webtext, you learned the importance of reframing your negative self-talk into positive self-talk. Now, follow the three-step process on page 7.3 of the Webtext to reframe your own negative self-talk into positive self-talk. Walk us through each step of the process as you went from negative self-talk to positive self-talk.

(Please be sure not to reuse an example that was already given in the Webtext.)

Answer the question in at least 2 paragraphs. Each paragraph should be 5-7 sentences with limited grammatical errors (total 10-14 sentences). Also, ensure your peer response is at least 3-5 sentences.

Three step process:

CHANGING YOUR SELF-TALK

You have the ability to pump yourself up or drag yourself down by the way you talk to yourself.

We all have had days or face career curveballs that make us more likely to use negative self-talk. The good news is that it’s possible to catch yourself doing it and change your negatives into positives.

The process of changing negative self-talk to positive self-talk is called reframing.

Here are the three simples’ steps you can use to help you reframe your self-talk:

STEP 1: IDENTIFY NEGATIVE SELF-TALK

Pay attention to your self-talk over the next few days.

When negative self-talks pops up when things get though, like when you’re running late or when you have a bad day at work? What worries or doubts come to mind as you’re trying to reach your goals? Do you notice any repeated or frequent negative thoughts?

STEP 2: EVALUATE THE THOUGHTS

After you have identified your negative self-talk, ask yourself whether the thoughts are accurate or irrational.

Are you overreacting? Are you being too hard on yourself? Are you comparing yourself to others in an unrealistic way? Would a friend feel the same way about you that you do?

Pay attention to how these thoughts make you FEEL. Negative self-talk robs you of your confidence and is not helpful to you.

STEP 3: REFRAME YOUR THOUGHTS

Now that you’ve identified and evaluated your self-talk, it’s time to reframe and change the negative thoughts into positive ones. For each of the negative thoughts, create an alternative phrase that replaces the negative part with something positive. Each time the old thoughts creep back in, train yourself to use positive self-talk instead. You’ll notice how the positive thoughts boost your confidence and help you feel assured in your abilities and qualities. Check out the chart below for some examples.

NEGATIVE SELF-TALK	REFRAMED POSITIVE SELF-TALK
“Everyone else in my department gets away with doing nothing while I pull all the weight. And when they actually do work, I have to go fix their mistakes.”	“I’m the best in my department, and I’m also a team player. I can’t always fix my teammates’ mistakes, but I can help them learn from the mistakes they make so that we can all work more effectively.”
“I can’t complete that project in two days. My boss is setting me up to fail!”	“I know the deadline is tight, but if I manage my time wisely, I can complete it.”
“Going back to college while working full-time was a stupid idea. It’s impossible to do all the reading and assignments and still have a social life.”	“I knew that going back to school while working full-time would be challenging. However, I know that the hard work and sacrifice will be worth it, even if I have to scale back my social life.”

Reframing your self-talk isn’t about lying to yourself and pretending that things are better than they really are. It’s about whether the way you think about your situation is accurate and helpful or irrational and damaging. If your thoughts aren’t helping you reach success, creating a different, positive way of thinking about the situation can give you the confidence you need to succeed.