Effects of Negative Self-Talk on the Brain

 Negative self-talk is something we have all faced before. It’s described as a persistent voice of self-criticism and negativity. Just like an ocean that swallows you whole, negative self-talk can and will drown you. 

        Negative self-talk is not just the occasional points of self-doubt and reflection; it is a persistent, constant thinking pattern that can have severe effects on your mental health.

        Let’s go through some examples of traits in common negative self-talk:

        Self-criticism. While some self-criticism can be helpful, too much of it can lead to thoughts such as “I can’t do this” or “I’m not enough”. These thoughts, over time, can result in low self-esteem and can even lead to anxiety and depression. This is due to the constant state of stress, resulting in altered brain chemistry, which can make the individual more susceptible to mental health disorders.

        Another common, yet less discussed, trait of negative self-talk is catastrophizing. Catastrophising is the act of thinking where the individual immediately jumps to the worst possible conclusion or outcome in a given situation. This way of thinking leads to activation of “fight or flight” mode in the brain. While this feature is normally a short-term reaction, if stress becomes chronic, it can lead to an increase in levels of adrenaline and cortisol. These chemicals result in higher heart rate and blood pressure.

         Over time, catastrophizing leads to the overproduction of these chemicals, causing your brain to change its structure and function in some brain regions. These changes can result in “brain fog”, memory problems, a higher risk of dementia, a hard time concentrating, regulating emotions, and making just judgments.

        Perfectionism is something people often struggle with. It sets the standards impossibly high, and this results in feelings of dissatisfaction, which leads to chronic stress if the mindset is prolonged. 

        Negative self-talk from self-criticism, catastrophizing, perfectionism, and many more are shown to be harmful to our brains and overall health. This way of thinking could lead to low self-esteem, anxiety, depression, relationship troubles due to withdrawal or problems facing criticism, decreased productivity, health consequences such as sleep, digestive, and cardiovascular troubles, and finally missed opportunities as constant negative self-talk leads to avoidance of trying new things, not allowing for personal growth and discovery. 

        But your life isn’t over if you are experiencing this. There are many ways you can improve your mindset and create a positive, more productive environment. 

        The first step is recognizing you are indulging in negative self-talk. Many people have become so used to the constant flow of negative thoughts that they don’t even realize that they are damaging their minds and health.

        This is where practicing self-compassion, replacing negative thoughts with affirmation, and seeking support can be helpful. All of these strategies will allow an individual to continue growing and improve their overall quality of life. Negative self-talk, while common, does more harm than good. Remember to preserve your health and put yourself first.

Self-talk. (n.d.). Healthdirect. https://www.healthdirect.gov.au/amp/article/self-tal

Kim, J., Kwon, J. H., Kim, J., Kim, E. J., Kim, H. E., Kyeong, S., & Kim, J. (2021). The effects of positive or negative self-talk on the alteration of brain functional connectivity by performing cognitive tasks. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-021-94328-9