Silence your inner critic! How positive self-talk can help your fitness goals.

May is Mental Health Awareness Month, and this week, we're turning our attention inwards to a powerful tool we all possess: self-talk.

Also known as internal dialogue, self-talk is the constant stream of thoughts and conversations we have with ourselves throughout the day. This internal chatter significantly impacts our thoughts, feelings, and ultimately, our actions.

As someone who's always been fascinated by how our minds work, I've spent a lot of time lately analysing myself and trying to figure out how to silence that inner critic. 

We all have it, that voice that can hold us back. But here's the thing: a little self-critique can be helpful for growth.  The problem is, when that voice gets too loud, it can leave you feeling stuck and unable to reach your goals.

That's why I'm sharing some tips I've learned on my own journey to quiet the negativity and harness the power of positive self-talk.  These strategies can work wonders for anyone, no matter how loud their inner critic might be!

Research in the fitness and weight loss field increasingly highlights the power of self-talk. Studies have shown that positive self-talk can be a game-changer, boosting motivation, improving adherence to exercise programs, and even influencing dietary choices.

For example, a recent study published in the Journal of Sport and Health Science found that participants using positive self-talk during exercise sessions reported feeling more energized and accomplished compared to those with negative self-talk. Similarly, research published in the journal Appetite suggests that individuals who practice self-compassionate self-talk are more likely to make healthy food choices and less likely to engage in emotional eating.

In essence, positive self-talk acts as your internal cheerleader, encouraging you to push through challenges, celebrate your wins, and ultimately, stick with your fitness and weight loss goals.

As a Psychology- based Coach, I see its impact on my clients every day. But here's another thing: social media can easily hijack those positive thoughts and send your self-talk down a negativity spiral.

Picture this: you've been crushing your healthy eating goals for months. You’ve been training consistently,  swapping your pre- made frozen dinners for real whole food, you’ve been cooking your meals, regardless your hectic schedule, and the scale and your clothes finally reflects your hard work.

Feeling good, you scroll through Instagram before bed. Suddenly, your feed explodes with pictures of fitness models rocking six-packs on some dreamy beach.

Boom! There goes your positive self-talk train, derailed by the comparison game.

Constantly comparing ourselves to the seemingly perfect bodies on social media can be a real downer for our fitness goals. These unrealistic portrayals can make our own progress feel small, like it doesn't even matter. This can lead to self-doubt creeping in ("I'll never look that good") and a dip in confidence. That little voice in our head starts whispering negative thoughts like "What's the point?" This negativity can quickly zap our motivation and send us back to unhealthy eating habits.

The truth is, negative self-talk never benefits us. It can cripple our motivation in the gym, fuel anxiety, and erode our confidence. 

So, how do we silence this inner critic and harness the power of positive self-talk?

Step 1: Awareness is Key.

This might sound strange, but the first step to silencing your inner critic is simply catching it in the act. We can't fight something we don't even know is there!

Think of your inner critic as a sneaky little bug hiding in your brain. It whispers negative thoughts and tries to discourage you.

Pay attention to your feelings. After a tough workout, do you feel discouraged or like you didn't do well enough? That could be your inner critic talking.

Listen to the words in your head. Are you silently criticizing your form, appearance, or abilities? Maybe you hear thoughts like "I'm so slow" or "I'll never get these abs." Bingo, that's your inner critic! Pay attention to that voice in your head. Is it criticizing your performance, appearance, or abilities?

Step 2:  Evaluating the Validity of Self-Directed Criticism.

The human mind is constantly generating thoughts, but their mere presence doesn't equate to truth.  It's essential to critically assess the content of your self-talk and distinguish between constructive feedback and negativity.  Would you utilize such language when coaching a friend striving for their fitness goals?

Consider this: during a workout, you might experience a thought like, "My form is terrible, I'll never get this right."   While this thought highlights a potential area for improvement, the harsh language is demotivating and unhelpful.

A more constructive approach would involve acknowledging the challenge and offering a solution: "My form needs some adjustments.  Let's focus on proper technique to avoid injury and maximise results."

By critically evaluating your self-talk and filtering out harsh negativity, you can transform your inner critic into a source of supportive guidance. Remember, you wouldn't talk to a friend that way, so why tolerate such treatment from yourself?

Step 3: Cultivating a Supportive Internal Dialogue.

The final step involves actively reshaping your internal narrative.  Imagine your inner critic as a persistent voice offering unhelpful or discouraging commentary.  While acknowledging its presence, it's crucial to shift the focus towards a more supportive and empowering self-talk.

Challenge Unconstructive Thoughts: When negative thoughts arise, don't simply accept them as truth. Instead, engage in a process of gentle but firm rebuttal. For instance, a thought like "I'm not strong enough" can be countered with a positive affirmation: "I am building strength and endurance with every workout."

Embrace Progress Over Perfection: The path to fitness is a gradual and continuous process. Setbacks and mistakes are inevitable, and they don't diminish your accomplishments. Instead of dwelling on a less-than-ideal workout, celebrate the progress you've made. Did you run a little further this week, or lift a slightly heavier weight? These small victories deserve recognition and praise.

Practice Self-Compassion: Treat yourself with the same kindness and understanding you would extend to a close friend embarking on a similar journey. Negative self-talk is always counterproductive. Instead, utilize positive affirmations like "I am capable and worthy of achieving my goals" or "I am proud of the effort I'm putting in."

By actively cultivating a supportive internal dialogue, you can transform your self-talk from a source of discouragement to a wellspring of motivation. Remember, you are your own best advocate, and fostering a positive inner voice empowers you to reach your full potential.