Do you ever catch yourself putting yourself down or having negative thoughts about yourself? If so, you’re not alone. I’ve been there. My friends and family have too and unfortunately, a lot of them are still dealing with this.

Negative self-talk is something that many people struggle with, especially in the Black and Brown community. It’s a pattern of thinking that can lead to low self-esteem, self-doubt, and even depression. But there is hope people! I wanted to draw from my own experience a little here and provide you all with some strategies which when implemented, can help you break the cycle of negative self-talk and build your self-esteem all at the same time!

Recognize Your Negative Self-Talk Patterns

The first step to overcoming negative self-talk is to recognize it when it happens. Take a moment to reflect on the things you say to yourself on a daily basis. Do you often use negative language to describe yourself? Are you quick to dismiss your accomplishments or talents? Are you quick to hype other people up but hesitant to give yourself that same energy? Once you recognize your negative self-talk patterns, you can start to challenge them.

Challenge Your Negative Self-Talk

When you catch yourself engaging in negative self-talk, challenge those thoughts! Ask yourself if they are true, and if there is evidence to support them. Often, negative self-talk is based on inaccurate or exaggerated beliefs about ourselves. By challenging these thoughts, you can start to see yourself for the divine being that you truly are.

Practice Self-Compassion

Forgive yourself. Today is a new day. Self-compassion is the practice of treating yourself with kindness and understanding, even in difficult situations. It’s a way of acknowledging that everyone makes mistakes and experiences setbacks. When you practice self-compassion, you can build a more positive relationship with yourself and increase your self-esteem.

Surround Yourself with Positive Influences

The people and things we surround ourselves with can have a big impact on our self-esteem. If you find that certain people or social media accounts are contributing to your negative self-talk, it’s important to distance yourself from them. I know that this is hard for a lot of people, me included. It could mean cutting off a friend, a family member, or long-standing habit. Instead, seek out positive influences that uplift and inspire you.

Celebrate Your Accomplishments

It’s easy to get caught up in the negative and overlook the positive. Your accomplishments matter! They are apart of your beautiful story. Take time to celebrate your accomplishments, no matter how small they may seem. Write them down in a journal or share them with a supportive friend or family member. Celebrating your accomplishments can help you build confidence and increase your self-esteem.

Seek Professional Help

If negative self-talk is interfering with your daily life or causing significant distress, it may be time to seek professional help. Let’s cancel the stigma around therapy. Therapy of the mind, body and spirit are required for inner peace on some level. A mental health professional can help you develop strategies to overcome negative self-talk and build your self-esteem. Once you’ve implemented the strategies, you can pay it forward and share those strategies with someone going through the same thing.

Practice Mindfulness

Mindfulness is the practice of being present and fully engaged in the current moment. It can help you tune out negative self-talk and focus on the positive aspects of your life. Practicing mindfulness can be as simple as taking a few deep breaths, or as involved as a daily meditation practice.

Final Thoughts

I know negative self-talk can be a difficult pattern to break, but it’s not impossible. By recognizing your negative self-talk patterns, challenging them, practicing self-compassion, surrounding yourself with positive influences, celebrating your accomplishments, seeking professional help if needed, and practicing mindfulness, you can break the cycle of negative self-talk and build your self-esteem. Remember, you are worthy and deserving of love and respect, starting with love and respect from yourself.