Ever feel like your brain is a runaway train, just chugging along with all sorts of thoughts, good and bad? It’s pretty common, honestly. Most days, we have thousands of thoughts, and a lot of them aren’t exactly helpful. They can be negative, they repeat themselves, and sometimes they just make us feel worse. But here’s the thing: you’re not those thoughts. They’re just passing through. Learning to notice them without getting too caught up is a big part of feeling better. This article is about doing just that – taking a close look at what’s going on in your head with something called self-talk audits. It’s like a check-up for your inner voice.
Key Takeaways
- Self-talk audits help you notice recurring thoughts, sort them into categories, and figure out how to change the unhelpful ones.
- Approaching these audits with kindness and curiosity, rather than judgment, is key to gathering honest data about your inner dialogue.
- You’ll examine your general outlook on well-being, looking at how much distress you feel and your thoughts about those experiences.
- The audits also investigate safety behaviors you might be using, like rumination or avoidance, and how they link to anxiety.
- Transforming your inner dialogue involves challenging negative self-talk, rephrasing thoughts, and learning to speak to yourself more kindly.
Understanding The Core Components Of Self-Talk Audits
Alright, let’s get started with the first big piece of our "Weekly Self-Talk Audit." Think of this as setting the stage, figuring out what we’re even looking at before we start digging. We’re going to break this whole audit process down into four main areas. This isn’t about judgment; it’s about gathering information, plain and simple. We’re just collecting data to see what’s going on inside.
Defining Your General Perspective
This first part is all about your overall outlook. How do you generally feel about your mental well-being, your progress in recovery, and your day-to-day emotional experiences? We’re going to ask you to take stock of how much time you spend feeling things like anxiety, hopelessness, or just general emotional distress. It might be a percentage of your day, a number of hours, or even a simple rating. Whatever it is, just note it down. We’re also going to look at your thoughts about these feelings. For example, if you experience anxiety for a couple of hours a day, what’s your internal commentary on that? Do you tell yourself you shouldn’t be anxious? That it’s a bad thing? Understanding this perspective is key to seeing the bigger picture.
Identifying Safety Behaviors
Next up, we’re looking at "safety behaviors." These are the things we do, often without even realizing it, to try and reduce discomfort, feel safer, or gain a sense of control. Sometimes these behaviors are helpful, and sometimes they actually get in the way of our progress. We’ll be exploring what these look like for you. This could involve things like avoiding certain situations, excessive reassurance seeking, or even physical actions you take when you feel anxious. The goal here is to identify them so we can see if they’re serving you well or if they’re keeping you stuck.
Assessing Internal Safety and Kindness
This section focuses on how safe and kind you feel within yourself. It’s about your internal environment. Are you treating yourself with the same understanding and compassion you’d offer a friend, especially when things get tough? We’ll be looking at patterns of self-punishment, guilt, or shame that might show up when you’re struggling. It’s easy to be hard on ourselves, but this part of the audit is about recognizing that and starting to cultivate a more supportive inner space. We want to know what you specifically say to yourself when life gets difficult.
Examining Your Mindset Towards Recovery
Finally, we’ll examine your mindset about getting better. What are your core beliefs about your ability to recover and improve? Do you believe change is possible for you? This section is about understanding the thoughts that shape your approach to healing and growth. We’ll be looking at automatic negative thought patterns that might be holding you back and exploring how you view your own struggles in the context of recovery. Your beliefs about getting better significantly influence your actions and outcomes.
Remember, the entire point of this audit is to gather information without judgment. Think of yourself as a curious scientist observing a fascinating subject – yourself. We’re just collecting data to understand what’s happening, not to criticize or punish. This objective data will be the foundation for making positive changes.
Approaching Your Self-Talk Audit With Compassion
Embarking on a self-talk audit can feel a bit daunting, like peering into a mirror you haven’t looked into for a while. It’s natural to feel a mix of apprehension and curiosity. The most important thing to remember as we begin this process is to approach it with a generous dose of kindness. This isn’t about finding fault; it’s about gathering information. Think of yourself as a detective, meticulously collecting clues about your inner world, not as a judge handing down a sentence.
The Importance Of Non-Judgmental Data Gathering
When we’re trying to understand our patterns, judgment can get in the way. If you find yourself thinking, "Why am I like this?" or "This thought is so stupid," you’re already creating a barrier to honest observation. Instead, aim for a stance of pure observation. What are the thoughts? When do they appear? What triggers them? Simply noting these things down, without attaching any good or bad labels, is the goal. It’s like watching clouds drift by – you see them, you notice their shapes, but you don’t try to force them into a different form.
- Observe: Notice the thought or feeling without immediate reaction.
- Note: Write it down, perhaps with a brief context (time, situation).
- Release: Let go of the urge to judge it as right or wrong.
The aim here is to collect raw data about your internal dialogue. This data is neutral; it simply is. Your interpretation and reaction to it come later, and that’s where the real work of understanding begins.
Viewing The Audit As A Tool, Not A Punishment
It’s easy to fall into the trap of thinking this audit is a way to criticize yourself for not being "better" or "more" something. But that’s not the purpose at all. This audit is a tool, much like a map or a compass, designed to help you understand your current landscape so you can chart a course forward. If you discover certain thought patterns are causing distress, that’s not a personal failing; it’s a signpost indicating an area that might benefit from attention and a different approach. Imagine you’re trying to fix a leaky faucet. You don’t blame the faucet for leaking; you identify the problem and figure out how to fix it. This audit is about identifying the "leaks" in your self-talk so you can address them constructively.
Cultivating Curiosity About Your Inner Dialogue
Curiosity is a powerful ally in this process. Instead of dreading what you might find, try to approach your inner dialogue with a sense of wonder. What makes you tick? What are the recurring themes? What are the underlying beliefs that shape your thoughts? Asking questions like "I wonder why I tend to think that when X happens?" or "What might this thought be trying to tell me?" can shift the energy from one of self-criticism to one of self-discovery. It’s about becoming an interested observer of your own mind, noticing its habits and tendencies with a gentle, inquiring spirit.
Analyzing Your General Perspective On Well-Being
This section is all about getting a clear picture of how you generally feel about your life and your recovery journey. It’s not about judging yourself, but simply collecting information. Think of it like taking stock before you start a big project – you need to know where you’re starting from.
Quantifying Daily Emotional Distress
Let’s start by looking at the actual amount of time you spend feeling distressed. This could be anxiety, sadness, hopelessness, or any other difficult emotion. Be as honest as you can. You can use percentages, hours, or even a simple rating.
| Emotion Type | Percentage of Day | Hours per Day | Notes |
|---|---|---|---|
| Anxiety | |||
| Sadness | |||
| Hopelessness | |||
| Other |
The goal here is to get a baseline measurement of how much your emotional state impacts your daily life.
Exploring Thoughts About Your Experiences
Now, let’s look at what you tell yourself about these difficult feelings. When you’re feeling anxious, for example, what are the thoughts that pop into your head? Are they thoughts like "I shouldn’t feel this way" or "Something is wrong with me"? Or perhaps, "I’ll never get better" if you’re experiencing depression.
- What are your immediate thoughts when you notice emotional distress?
- Do you judge yourself for having these feelings?
- What assumptions do you make about yourself based on these emotions?
Understanding these thoughts is key. Sometimes, the way we think about our feelings can add another layer of difficulty.
Understanding The ‘Why’ Behind Your Struggles
Many of us spend a lot of time trying to figure out the root cause of our struggles. Questions like "Why is this happening to me?" or "What did I do wrong?" can become a constant loop. While understanding your past can be helpful, getting stuck in this "why" can sometimes keep you from moving forward.
- Do you frequently ask "why" about your struggles?
- Do you tend to blame yourself or external factors?
- How much time do you estimate you spend trying to uncover the reasons for your difficulties?
This part of the audit is about noticing this pattern. It’s about observing how much mental energy you dedicate to seeking explanations, rather than focusing on what you can do now.
Investigating Safety Behaviors In Your Daily Life
Sometimes, when we feel anxious or distressed, we do things to try and make that feeling go away. These are called safety behaviors. They might feel helpful in the moment, but often they keep the cycle of worry going. Let’s take a look at what these might be for you.
Measuring Time Spent Ruminating
How much of your day do you spend going over and over the same thoughts or problems? It’s like a mental hamster wheel, trying to solve things but just getting more tired. Be honest with yourself about this. It’s not about judging, it’s about seeing the pattern.
- Estimate the minutes or hours you spend each day stuck in thought loops.
- Consider if this rumination is actually solving the problem or just increasing your distress.
- Note down any specific topics that tend to trigger this repetitive thinking.
Identifying Avoidance Patterns
Because certain feelings or situations are uncomfortable, we might start to steer clear of them. This could be avoiding specific places, people, activities, or even certain thoughts or emotions. Think about what you’re missing out on because you’re trying to avoid feeling bad.
- List specific situations, places, or people you avoid.
- Identify any activities or experiences you’ve stopped doing.
- Consider if you’re avoiding certain feelings or thoughts, and if so, which ones.
Recognizing Physical Manifestations of Anxiety
Sometimes, anxiety shows up in our bodies. This can include things like constantly checking, rearranging, or repetitive physical actions. These actions might be done to feel more in control or to reduce a sense of unease. It’s worth noting how often these happen and what triggers them.
These physical actions, while seemingly small, can take up a lot of mental energy and reinforce the idea that you need to perform them to feel safe. It’s about noticing these patterns without self-criticism.
Here’s a way to track some of these behaviors:
| Behavior Type | Description | Frequency (e.g., Daily, Weekly, Hourly) | Triggers |
|---|---|---|---|
| Rumination | Replaying past events, worrying about future | ||
| Avoidance | Avoiding specific places, people, or activities | ||
| Physical Checking | Repeatedly checking locks, stove, etc. | ||
| Reassurance Seeking | Constantly asking others for confirmation | ||
| Repetitive Actions | Arranging objects, tapping, etc. |
Evaluating Kindness And Safety Within Yourself
This section is all about how you treat yourself, especially when things get tough. It’s easy to be hard on ourselves, but this is where we look at whether our inner voice is a supportive friend or a harsh critic. We’re not aiming for perfection here, just honest observation.
Rating Your Self-Kindness Objectively
Think about how you’d talk to a friend who was going through a hard time. Would you be critical, or would you offer support? Now, honestly, how do you speak to yourself? It’s a tough question, but important. Try to put a number on it, from 1 to 10, where 10 is being incredibly kind and supportive to yourself.
| Aspect of Self-Talk | Rating (1-10) |
|---|---|
| Kindness | |
| Support | |
| Understanding |
Identifying Self-Punishment Patterns
Sometimes, when we struggle, we unconsciously punish ourselves. This can show up in many ways. Maybe you feel you don’t deserve nice things, or you blame yourself excessively for your difficulties. We’re looking for any patterns where you withhold comfort, pleasure, or self-compassion because you feel you’ve fallen short.
- Do you blame yourself for your emotional struggles?
- Do you engage in guilt-ridden thoughts or behaviors?
- Do you deny yourself simple pleasures or comforts?
We often engage in self-punishment without even realizing it. It might be subtle, like not allowing yourself to rest when you’re exhausted, or more overt, like telling yourself you’re not good enough. The goal here is simply to notice these patterns without judgment.
Documenting Your Internal Dialogue During Difficult Times
When you’re feeling anxious, sad, or overwhelmed, what are the specific words and phrases that run through your mind? Write them down. Don’t filter them. This is about capturing the raw, unfiltered thoughts that surface when you’re under stress. This data is incredibly useful for understanding your internal landscape.
Deep Diving Into Your Recovery Mindset
This section looks at how you think about getting better. It’s about your beliefs and what pops into your head when things get tough. Your mindset plays a big role in how you move forward.
Assessing Your Beliefs About Getting Better
How do you feel when you think about improving your well-being? Do you believe it’s possible for you? Sometimes, even when we want to get better, a part of us might doubt if it can really happen. It’s helpful to notice these thoughts without judgment. Think about it: do you see recovery as a definite path, or more like a hopeful maybe?
Understanding Thoughts About Your Struggles
When you’re going through a hard time, what’s the first thing that comes to mind? Is it "I can’t handle this," or maybe "This is just how it is for me"? Or perhaps it’s "I’ve felt this way before, and it eventually passed"? Jotting down these automatic thoughts can be really eye-opening. It’s like shining a light on the internal script you’re running.
Recognizing Automatic Negative Thought Patterns
We all have automatic thoughts, and often they aren’t the most helpful. These can pop up without us even realizing it. For example, after a difficult day, you might automatically think, "I’m a failure." Recognizing these patterns is the first step to changing them. It’s not about stopping the thoughts, but about noticing them and understanding their impact.
Here’s a way to track these thoughts:
- Situation: What was happening when the thought occurred?
- Automatic Thought: What specifically went through your mind?
- Emotion: How did that thought make you feel?
- Belief about Recovery: Does this thought help or hinder your belief in getting better?
Sometimes, our thoughts about our struggles can feel like solid facts. But they are often just interpretations, and interpretations can be changed. The goal here is to gather information about your inner world, not to judge it.
The Role Of Reassurance Seeking In Self-Talk
Quantifying Reassurance-Seeking Behaviors
Sometimes, when we’re feeling anxious or uncertain, our first instinct is to seek confirmation from others. This can look like constantly asking friends or family if everything is okay, Googling symptoms or worries, or even checking someone’s facial expression to gauge their reaction. While it feels like it might help in the moment, this reassurance seeking can actually keep the cycle of anxiety going. It’s like a temporary fix that doesn’t address the root of the worry.
Let’s try to get a clearer picture of how often this happens for you. For a few days, try to keep a tally. You don’t need to be exact to the minute, but a general idea is helpful.
| Type of Reassurance Seeking | Frequency (e.g., Daily, Multiple Times Daily, Weekly) |
|---|---|
| Asking friends/family | |
| Googling worries | |
| Checking others’ reactions | |
| Other (please specify) |
It’s easy to get stuck in these loops, especially when the answers we get don’t fully satisfy our anxious mind. Our brains are smart, and they often know that the person we’re asking doesn’t have a definitive answer, which can lead to more questions and more seeking.
The drive to find certainty is strong, but relying on external validation can inadvertently reinforce the very doubts we’re trying to quiet. It’s a common pattern, and simply noticing it is a significant step.
Understanding The Impact On Distress
When we repeatedly seek reassurance, we’re essentially telling ourselves that we can’t handle the uncertainty on our own. This can lead to a few things:
- Increased dependence: You might find yourself relying more and more on others for comfort, rather than building your own internal coping skills.
- Temporary relief, long-term anxiety: While getting an answer might calm you for a short while, the underlying anxiety often returns, prompting you to seek reassurance again.
- Frustration for others: Constantly asking the same questions can be tiring for the people around you, potentially straining relationships.
- Missed opportunities for growth: By avoiding the discomfort of uncertainty, you miss out on chances to learn that you can tolerate it and that your worries might not be as catastrophic as they seem.
Documenting Physical Safety Behaviors
Sometimes, when we’re feeling anxious or uncertain, our bodies kick into gear with actions designed to bring us a sense of control or calm. These aren’t necessarily big, obvious things. Think about the small, repetitive actions you might do without even realizing it. These physical safety behaviors are often unconscious attempts to manage discomfort.
Are you someone who checks things multiple times? Maybe you adjust objects to be perfectly aligned, or perhaps you find yourself repeatedly turning lights on and off. For some, it might be a constant need to smooth down clothing or tap a foot. These actions, while seemingly minor, can take up a surprising amount of mental energy and time throughout the day.
Let’s try to get a clearer picture of what these look like for you. Consider the following:
- Checking behaviors: How often do you check locks, appliances, or specific items? Do you do this once, or multiple times? What triggers these checks?
- Ordering and arranging: Do you feel a need to organize or rearrange objects around you? Is there a specific way things must be for you to feel at ease?
- Repetitive physical actions: This could include things like fidgeting, tapping, pacing, or even specific grooming habits that increase when you feel stressed.
- Avoidance through movement: Are there places you physically avoid going to, or do you rush through certain environments to escape discomfort?
It can be helpful to track these for a week. You might be surprised by the patterns you uncover. Here’s a simple way to start documenting:
| Behavior Type | Specific Action | Frequency (e.g., daily, hourly) | Situation/Trigger |
|---|---|---|---|
| Checking | Checking stove knobs | 5 times daily | Before leaving the house, before bed |
| Ordering/Arranging | Aligning books on shelf | Multiple times daily | When feeling restless, when guests are expected |
| Repetitive Action | Tapping fingers on desk | Constantly when anxious | During meetings, while waiting |
| Physical Avoidance | Avoiding crowded public transport | Daily | Commuting to work |
These physical actions, while aimed at reducing anxiety, can sometimes become habits that interfere with your daily life. The goal here isn’t to judge them, but simply to observe and understand their role in your current coping strategy. Recognizing them is the first step toward deciding if they’re serving you well.
Transforming Your Inner Dialogue
So, you’ve been doing this audit thing, right? You’ve caught those recurring thoughts, maybe even started to see some patterns. That’s awesome. But what do you do with all that information? This is where the real work begins: changing that inner voice from a harsh critic to a supportive friend. It’s not about pretending everything is perfect, but about learning to talk to yourself in a way that actually helps you move forward.
Challenging Negative Self-Talk
This is probably the most direct way to start shifting things. When you notice a thought that’s critical, unfair, or just plain unhelpful, the first step is to pause. Seriously, just stop for a second. Then, ask yourself a simple question: "Would I say this to someone I care about?" If the answer is no, then it’s probably not a thought worth holding onto. Think about it – we’re often way harder on ourselves than we’d ever be on a friend going through the same thing. It’s time to start applying that same grace inward.
Rephrasing Thoughts Constructively
Once you’ve challenged a negative thought, the next step is to reframe it. This isn’t about forcing yourself to think positively, but about finding a more balanced and realistic perspective. Instead of "I’m terrible at this," try "This is challenging, but I’m learning and improving." Or if you catch yourself thinking "I always mess up," shift it to "I made a mistake this time, and I can learn from it for next time." It’s about acknowledging the reality of the situation without letting it define you.
Here’s a quick way to rephrase common negative thoughts:
- Thought: "I’ll never be good enough."
Reframe: "I am capable of learning and growing. I’ll focus on my progress, not perfection." - Thought: "Everyone else has it figured out."
Reframe: "People show different parts of their lives. I’m on my own path, and that’s okay." - Thought: "This is too hard; I should just give up."
Reframe: "This is difficult, but I can break it down into smaller steps and tackle it one piece at a time."
Speaking To Yourself As You Would A Friend
Imagine your best friend came to you with a problem. What would you say? You’d likely offer comfort, encouragement, and practical advice, right? You wouldn’t tear them down or tell them they’re hopeless. This is the exact same energy you need to bring to your own inner dialogue. When you’re struggling, treat yourself with that same level of compassion and understanding. Acknowledge your feelings, validate your experience, and offer yourself the support you deserve. It sounds simple, but practicing this kind of self-compassion can make a huge difference in how you feel and how you approach challenges.
The goal isn’t to eliminate all difficult thoughts, but to change your relationship with them. It’s about recognizing that thoughts are just thoughts, not absolute truths, and learning to respond to them with kindness rather than automatic criticism.
Leveraging Your Self-Talk Audit For Growth
So, you’ve gone through the audit, gathered all that information about your inner dialogue. Now what? This isn’t just about collecting data for the sake of it. The real magic happens when you start using what you’ve learned to actually make changes. Think of it like getting a detailed report card for your thoughts – it tells you where you’re acing it and where you might need a little extra study time.
Using Data To Inform Future Strategies
Looking at the patterns you’ve identified is key. Did you notice a recurring theme of self-criticism when facing a new task? Or perhaps a tendency to catastrophize minor setbacks? This data is gold. It points directly to areas where your self-talk might be holding you back. Instead of just reacting to these thoughts, you can now proactively plan how to address them. For example, if you see a lot of ‘I can’t do this’ thoughts popping up before a challenge, you can prepare a counter-statement, like ‘I can try my best and learn as I go.’ It’s about being strategic, not just hopeful.
Here’s a simple way to start planning:
- Identify your top 1-2 recurring negative thought patterns.
- For each pattern, brainstorm specific, constructive counter-statements.
- Decide when and how you’ll practice these new statements. (e.g., journaling, setting reminders).
Breaking Cycles Of Ineffective Behaviors
Often, our self-talk is directly linked to behaviors that don’t serve us. If your inner voice constantly tells you you’re not good enough, you might find yourself avoiding opportunities or procrastinating. The audit helps you see this connection. By challenging the negative self-talk, you can start to change the behaviors that stem from it. It’s like untangling a knot; you have to address the core issue – the thought – to loosen the behavior.
Recognizing that your thoughts influence your actions is a significant step. When you catch yourself engaging in a behavior that feels unproductive or is driven by fear, pause and ask: ‘What was I telling myself right before I did this?’ This simple question can reveal the underlying self-talk that needs adjustment.
Preparing For Tool-Based Interventions
Your self-talk audit isn’t just an endpoint; it’s a launchpad for using other tools and techniques. Knowing your specific thought patterns makes it easier to apply things like cognitive restructuring, mindfulness exercises, or even just practicing more self-compassion. You’re not just randomly trying techniques; you’re applying them with precision, targeting the exact areas your audit highlighted. This makes the process much more effective and less overwhelming. It’s about using the audit to guide your learning and practice, making sure you’re focusing your energy where it will have the most impact on your well-being.
Integrating Self-Talk Audits Into Your Routine
The Value Of Regular Inventories
Making self-talk audits a regular part of your life isn’t about adding another chore; it’s about building a consistent practice for mental well-being. Think of it like checking the oil in your car or watering your plants – small, regular actions that prevent bigger problems down the road. When you consistently check in with your inner dialogue, you start to notice patterns much faster. What might have taken months to become obvious can become clear in weeks, or even days. This ongoing awareness helps you catch unhelpful thought loops before they really take hold and cause significant distress.
Adapting Audits For Different Needs
Your self-talk audit doesn’t have to be a rigid, one-size-fits-all process. Life changes, and so can your audit. Maybe some weeks you focus more on challenging negative thoughts, while other weeks you might pay closer attention to identifying safety behaviors. You could even create mini-audits for specific situations, like before a big presentation or after a difficult conversation. The key is flexibility. Here are a few ways you might adapt your approach:
- Daily Check-in: A quick 5-minute jotting of any particularly strong or recurring thoughts.
- Weekly Deep Dive: A more thorough review of the past week, looking for patterns and themes.
- Situational Focus: Targeting specific events or periods that tend to trigger difficult self-talk.
- Thematic Exploration: Dedicating a week to examining a particular type of thought, like self-criticism or worry about the future.
Celebrating The Completion Of This Important Work
Completing a self-talk audit, whether it’s your first or your fiftieth, is a significant accomplishment. It takes courage and honesty to look inward and examine your thoughts, especially the ones that aren’t serving you well. Don’t let this work go unnoticed. Acknowledge the effort you’ve put in. This isn’t about perfection; it’s about progress. Each audit you complete is a step towards a kinder, more constructive relationship with yourself. Be proud of that. You’re doing something that many people shy away from, and that’s worth celebrating.
Taking the time to regularly audit your self-talk is an investment in your own mental resilience. It’s a proactive way to manage your inner world, leading to greater clarity and emotional balance over time.
Taking a moment to check in with your inner voice is super important. Think of it like a quick chat with yourself to see what’s really going on in your head. This simple habit can make a big difference in how you feel and act. Ready to start listening to yourself better? Visit our website to learn more!
Moving Forward with Awareness
So, we’ve spent some time looking inward, really digging into those recurring thoughts. It’s not always easy work, right? Sometimes seeing it all laid out can feel a bit overwhelming. But remember, the whole point of this audit isn’t to point fingers or feel bad. It’s about gathering information, plain and simple. Think of it like taking stock before a big project. Now that you’ve got this clearer picture of what’s going on in your head – the patterns, the triggers, the things you do to cope – you’re in a much better spot. This awareness is the first big step. Next week, we’ll build on this foundation by exploring practical tools to help you manage these thoughts and steer your life in a direction that feels right for you. Give yourself a pat on the back for showing up and doing this. It’s a significant move towards taking charge.
Frequently Asked Questions
What exactly is a self-talk audit?
Think of a self-talk audit like a check-up for your thoughts. It’s a way to look closely at the things you tell yourself, figure out what kind of thoughts they are, and see if they’re helping or hurting you. It’s all about gathering information so you can make positive changes.
Why should I do a self-talk audit?
Doing this audit helps you understand your own mind better. You can spot unhelpful thinking patterns, like always expecting the worst, and learn how to change them. It’s a tool to help you feel better and handle tough times more easily.
Is this going to be hard or judgmental?
Not at all! The main idea is to be curious and kind to yourself. This isn’t about blaming yourself for having certain thoughts. It’s just about collecting information, like a detective gathering clues, so you can figure out what to do next.
What are the main parts of a self-talk audit?
The audit usually looks at four main areas: your general view of things (like your mood and recovery), any ‘safety behaviors’ you do to feel better (like avoiding things), how kind and safe you feel inside yourself, and your mindset about getting better.
What are ‘safety behaviors’?
Safety behaviors are things you do to try and feel less worried or more in control, even if they don’t really help in the long run. This could be constantly checking things, avoiding certain places or people, or even spending a lot of time worrying over and over.
How can I be kinder to myself during this audit?
Treat yourself like you would a good friend. Notice if you’re being too hard on yourself. Instead of criticizing, try to understand why you think or feel a certain way. It’s about offering yourself support, especially when things are tough.
What if I find a lot of negative thoughts?
That’s perfectly okay and actually the point of the audit! Discovering negative thoughts is the first step to changing them. Once you see them clearly, you can start to question them and replace them with more helpful ones.
How often should I do a self-talk audit?
You can do it whenever you feel the need, but doing it regularly, like once a week or once a month, can be really helpful. It’s like a regular tune-up for your mind, helping you stay on track with your well-being goals.