Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (2024)

Mental Health

Written By Calm Editorial Team

Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (1)

Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (2)

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Struggling with negative self-talk? Discover how it affects your wellbeing and learn practical strategies to turn that inner critic into a supportive friend.

Negative self-talk is the internal voice that critiques, undermines, and second-guesses nearly every move we make. Even on our best days, that little voice in our minds can belittle us, or tell us that we’re not good enough.

While being critical of ourselves occasionally is normal, too much of it can start to negatively affect our mental health. When it becomes a daily habit, self-criticism can drain our self-esteem, or lead to tendencies to seek perfection. In other cases it can cause stress and anxiety, and even exacerbate depression. These feelings can isolate you from opportunities, relationships, and even happiness.

These unhelpful thoughts can trick you into believing that this skewed view of yourself is the real you, but fortunately, negative self-talk can be quieted. By using mindfulness tools and simple strategies, you can shift your thinking patterns so your self-criticism becomes self-empowerment.

What is negative self-talk?

Ever catch yourself thinking, “I'm not smart enough,” or “Why bother, I'll probably fail”? These aren’t just random negative thoughts passing through. Negative self-talk can become a constant backdrop in your life, making you doubt your worth and capabilities. It can even make you wonder if you’re worthy of happiness or success (spoiler alert: you are).

Learning where these inner put-downs come from can help to flip the script so you can start being nicer to yourself.

What are the 3 Cs of negative self-talk?

Negative self-talk can stem from many places but these 3 C’s are some of the most common.

Comparing: When you look at someone else's life and start feeling like your own isn’t as unique, wonderful, or enjoyable.

Criticizing: When you engage in self-judgment and put yourself down with harsh and unfair judgments about your self-worth.

Complaining: When you focus too much on the negatives of a situation, or your life in general, without taking steps to improve it.

Why does negative self-talk happen?

The origins of negative self-talk are not the same for everyone. For some, these patterns might stem from childhood experience where they never felt good enough. For others, the root could be societal norms and expectations. Peer pressure, past failures, or emotional scars from specific incidents can all play a part in causing negative self-talk.

Identifying patterns of negative thinking

To break free from negative self-talk, it helps to recognize the different forms your inner critic takes. Identifying these thought patterns is like having a cheat sheet to intercept self-criticism and anxiety before they take over your day.

How recognizing your patterns helps manage negative self-talk

Identifying negative thinking patterns is crucial in beginning to shift them. Awareness lets you challenge your unhelpful thought patterns and start to replace them with healthier, more constructive thoughts.

Strategies for identifying negative self-talk include:

  1. Keep a thought journal: Log your thoughts to help identify recurring patterns in your negative self-talk.

  2. External validation: Talking to someone you trust about your thoughts can help you recognize them as negative patterns rather than facts.

  3. Professional help: Therapists or counselors can provide expert guidance in helping you identify and understand your negative thought patterns.

By becoming aware of the types of negative self-talk you experience, you can begin to challenge and change your damaging internal narrative.

8 types of negative-thinking patterns

Not all negative self-talk is the same. It can be categorized into different types, each with its own set of impacts.

Catastrophizing

“It’s a disaster!”

Ever make a small blunder and start imagining the worst outcome, like losing your job? That's catastrophizing for you, a thought pattern that amps up your stress and worry for no good reason.

Personalizing

“It’s all my fault”

If you find yourself taking the fall for a group project gone awry as if you're the sole culprit, that's personalizing. It’s a mental habit where you shoulder all the blame, even when other factors like limited resources or team dynamics play a part.

Overgeneralization

“I’m a failure”

Turning one setback into an eternal losing streak can taint your perspective and limit growth. One mistake isn’t a reflection of who you are, it’s just a set of circ*mstances and those can change.

Filtering

“What a horrible year!”

Focusing on the one cloud in a sky full of silver linings skews your perception and blinds you to the positive progress you're making.

Polarizing

“I had my shot and I blew it!”

Viewing life in stark black-and-white terms—either you're nailing it, or you're a total flop—sets you up for emotional roller coasters that are hard to exit.

Mind reading

“I always knew they didn’t like me.”

A friend didn’t call you back, and now you think she hates you? Believing you know what someone is thinking and that they view you negatively can alienate you from your friends and breed unnecessary anxiety.

Fortune telling

“I always mess everything up and today is no exception!”

You just know the presentation will be a disaster? Forecasting doom and gloom as if it's written in the stars not only brings you down but can also prevent you from taking actions that could benefit you.

“Should” statements

“I really should do better.”

“I should visit my mother more.” “I should be better at this by now.” “I shouldn’t complain.” Do any of these ring a bell? Crafting an impossibly rigid rulebook for yourself is a one-way ticket to Guilt City, with stops at Disappointment and Regret.

Emotional reasoning

“I’m just always going to be miserable!”

Thinking that because you feel a certain way, it must be true. Mistaking your feelings for indisputable facts can create a cycle where negative emotions feed off themselves, keeping you stuck in a rut.

8 strategies to stop negative self-talk

Halt unhelpful thoughts and help foster a more positive relationship with yourself with our eight effective tips

1. Try cognitive restructuring

Question your inner critic. Instead of letting destructive thoughts run wild, put them on the stand. Interrogate them with questions like, "Is this belief grounded in reality or just my imagination?" or "What advice would I give to a buddy wrestling with this same thought?" Doing this helps you dismantle those negative narratives and substitute them with a more nuanced viewpoint.

How to practice: Before changing a negative thought, you need to be aware of it. Start by paying attention to what you're telling yourself during anxious moments then employ the following strategy:

  • Challenge the thought: Question the accuracy and validity of your negative self-talk. Is this thought based on facts or feelings?

  • Reframe the thought: Replace the negative thought with a more balanced or positive one. For example, change “I can't do this anymore!” to “I'll try again tomorrow.”

  • Use mindfulness and relaxation techniques: Deep breathing and grounding exercises to help you distance yourself from anxious thoughts.

💙 If you’re having trouble determining how you’re feeling, try downloading our Feelings Wheel to help you get clearer.

2. Start a gratitude practice

Taking stock of the good in your life can help shift your focus away from the negatives. Believe it or not, jotting things down in a simple gratitude journal can make a significant difference.

How to practice: Each night, jot down three things you're grateful for.

💙 Try Tamara Levitt’s Gratitude program for a structured approach to cultivating a gratitude practice.

3. Practice mindfulness

Mindfulness trains you to step back and observe your thoughts instead of judging them. All you have to do is sit still, focus on your breathing, and watch your thoughts float by without giving them a thumbs up or down.

How to practice: There are many ways to practice mindfulness, including meditation, breath work, guided imagery, mindful eating, mindful walking, and more.

💙 Consider beginning with our guided mindfulness programs, such as Mindfulness for Beginners or 7 Days of Self-Esteem.

4. Exercise self-compassion

Cut yourself some slack. Think about it: you'd be all ears and advice for a good friend, right? Extend that same level of kindness and patience to yourself. Embrace your imperfections.

How to practice: Practice self-compassion techniques like positive self-talk or self-soothing gestures.

💙 Check out our Radical Self-Compassion program for guided help. This program helps you cultivate a regular practice of compassion and empathy for yourself and your life.

5. Take up journaling

Keeping a daily journal can act like a detective's notebook for your mind, helping you pinpoint what sets off your negative self-talk. Once you understand the triggers and patterns, you're better equipped to build strategies to counter them.

How to practice: Write down your thoughts and emotions in your journal then use our cognitive restructuring technique (above) to help you work through your feelings and challenge those thoughts.

💙 Calm offers five different journals that you can download to help you develop your journaling practice.

6. Offer yourself positive affirmations

Simple, positive phrases can act as a mental switch, changing your outlook and boosting your mindset. It’s important to get into the habit of advocating for yourself and picking yourself up when you feel down. Affirmations are a good way to do that, even when you don’t feel in the mood.

How to practice: Create a list of positive affirmations, such as "I am capable" or "I am worthy," and repeat them to yourself, especially when you catch yourself in a spiral of negative self-talk.

💙 When you need to connect more deeply with yourself, explore our Relationship with Self series.

7. Practice meditation

Meditation provides a structured framework for quieting your mind and gaining control over your thought patterns. The practice often incorporates various techniques like visualization, affirmation repetition, or body scanning to assist in shifting your focus away from negative self-talk.

How to practice: If you don’t have a regular meditation practice it can feel intimidating to begin one. One of the best ways to begin is to find a quiet place to sit and just breathe deeply while picturing something positive that means something special to you. It could be a treasured family member, beloved pet, song you love, book that touched you. Anything that makes you feel warm and fuzzy. Pair that with deep breathing and a quiet space and you’re on your way.

💙 For newcomers to meditation, we offer beginner courses tailored to various needs. Curious? Start Here.

8. Seek professional help

In some cases, persistent negative thoughts may need expert help. A therapist or psychologist can offer strategies to better understand and control your thought patterns.

How to practice: If your negative self-talk causes a significant impact on your wellbeing, consider consulting a qualified mental health professional for personalized help.

Taking steps to disarm your inner critic and rewire your thought patterns can help you build a healthier, more constructive relationship with yourself. With practice, you can minimize negative self-talk and feel more confident and empowered.

Try meditation to change your thinking

Meditation can be a powerful tool for altering the way you think. Much of negative self-talk arises from ingrained, automatic thoughts we've unknowingly accepted as the truth. Meditating can disrupt this cycle, gaining awareness and opening the door to change.

The benefits of meditation in managing negative self-talk

  • Meditation can help you become more aware of your thought patterns.

  • Meditation can help you detach from your thoughts (i.e., you realize you are simply the observer of your thoughts), thereby reducing their power over your emotions.

  • Meditation teaches you to accept your current state and thoughts without trying to judge or change them. This can reduce the emotional power of negative self-talk.

  • Loving-kindness meditation, a form of mindfulness meditation that involves mentally sending goodwill, kindness, and warmth towards others and yourself, can improve self-compassion and help counter negative self-talk.

Incorporating meditation into your daily routine can offer the mental clarity essential for identifying and tackling negative self-talk. Meditation techniques tailored for self-esteem and self-compassion can be beneficial in breaking persistent patterns of self-criticism.

Negative self-talk FAQs

What is negative self-talk?

Negative self-talk is an internal dialogue where you belittle, doubt, or criticize yourself. These thoughts often manifest in the form of statements like "I can't do this," "I'm not good enough," or "Why even bother?" Negative self-talk is not an accurate reflection of reality but a distortion influenced by emotional states, past experiences, or societal norms.

What triggers negative self-talk?

Negative self-talk can be triggered by various factors:

  1. Past experiences: Failures, embarrassments, or negative feedback in the past can initiate a loop of negative self-talk in similar future scenarios.

  2. Societal expectations: Pressure to conform to societal norms or ideals can cause thoughts of inadequacy or imperfection.

  3. Stress and anxiety: Stressful situations or periods of high anxiety can exacerbate negative thinking patterns.

  4. Interpersonal conflicts: Disagreements or misunderstandings with others can lead to self-blame or feelings of inadequacy.

Recognizing your personal triggers can be invaluable in addressing and managing your negative self-talk.

How do I stop negative self-talk anxiety in-the-moment?

Stopping negative self-talk related to anxiety involves both cognitive and behavioral strategies.

  • Identify the thought: Before changing the thought, you need to be aware of it. Pay attention to what you're telling yourself during anxious moments.

  • Challenge the thought: Question the accuracy and validity of your negative self-talk. Is this thought based on facts or assumptions?

  • Reframe the thought: Replace the negative thought with a more balanced or positive one. For example, change "I can't handle this" to "I'll do my best."

  • Use mindfulness and relaxation techniques: Deep breathing and grounding exercises like those on the Calm app can help you distance yourself from anxious thoughts.

With these strategies, you'll be better equipped to manage your negative self-talk and its impact on your wellbeing.

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.

` const popupFortyOffHtml = `

Limited Time Offer! 40% off Calm Premium

  • 50,000+ minutes of premium content
  • New guided content every week
  • Cancel anytime

Get Calm Premium

` const popupEmailHtml = `

Sign up for free tips to sleep more and feel better

  • Exclusive discounts to Calm Premium
  • Free newsletter with tips and content to help with your mental health journey

Thank you! Your submission has been received!

Something went wrong while submitting the form. Try again.

By clicking Submit, you consent to receiving marketing and informational messages from Calm about its products and services.

Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (12)

`const handlePopup = () => {if (document.documentElement.scrollTop >= (height * percentOfPage)) {scrollDistance = window.pageYOffsetpopup.classList.add('active')overlay.classList.add('active')body.classList.add('popup-active')body.style.top = `${scrollDistance * -1}px` if (typeof amplitude != 'undefined') { amplitude.track(`Blog : Popup CTA : Seen`, { page_name: currentPath, calm_user_id: null, cta_name: `${popupName} Popup` }); }}}const handleClosePopup = (dismissEvent) => {popup.classList.remove('active')overlay.classList.remove('active')body.classList.remove('popup-active')body.style.top = nullwindow.scrollBy(0, scrollDistance); if (typeof amplitude != 'undefined' && dismissEvent) { amplitude.track(`Blog : CTA : Clicked`, { page_name: currentPath, calm_user_id: null, cta_name: `${popupName} Popup Dismiss` }); }document.removeEventListener('scroll', handlePopup) popupShownCurrentTab = truedocument.cookie = 'calmblogtrial=1; max-age=31536000; path=/;'localStorage.setItem('calmblogtrial', 1)}const popupInit = (popupHtml, popupEventName) => { popupName = popupEventNamedocument.body.insertAdjacentHTML('afterbegin', popupHtml)popup = document.getElementById('popup')overlay = document.getElementById('popupOverlay')const closeBtn = document.getElementById('closePopupBtn') const popupLinks = document.querySelectorAll('.popup-link')document.addEventListener('scroll', handlePopup)overlay.addEventListener('click', () => handleClosePopup(true))closeBtn.addEventListener('click', () => handleClosePopup(true)) popupLinks.forEach(link => { link.addEventListener('click', () => { if (typeof amplitude != 'undefined') amplitude.track(`Blog : CTA : Clicked`, { page_name: currentPath, calm_user_id: null, cta_name: `${popupName} Popup Success` }); handleClosePopup(false) }) })} if ( !popupAlreadyShown && currentPath !== '/blog' && currentPath !== '/blog/how-to-lower-cortisol' ) { popupInit(popupFortyOffHtml, '40_Off') } // web2app block // Step 1: Detect if the user is on a mobile device var isMobile = /iPhone|iPad|iPod|Android/i.test(navigator.userAgent) || (window.innerWidth <= 768); if (isMobile) { // Steps 2 and 3: Generate OneLink URL and prepare the HTML snippet (Mobile Only) var oneLinkURL = "https://calm.onelink.me/msVo"; var webReferrer = "af_sub1"; var mediaSource = { defaultValue: "calm_blog" }; var campaign = { defaultValue: currentPath }; var custom_ss_ui = { paramKey: "af_ss_ui", defaultValue: "true" }; var newUrl = window.AF_SMART_SCRIPT.generateOneLinkURL({ oneLinkURL: oneLinkURL, webReferrer: webReferrer, afParameters: { mediaSource: mediaSource, campaign: campaign, afCustom: [custom_ss_ui] } }).clickURL; const htmlSnippet = `

Start your 14-day free trial of Calm Premium.

Full access to 50,000+ minutes of content and tools

Guided courses and plans to help you reach your specific goals

Personalized recommendations based on your preferences

Gentle reminders to help you build a practice

Download App for Free

Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (13)Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (14)

`; // Step 4 (Mobile): Find and replace all 'trial-cta' elements const trialCtaElements = document.querySelectorAll('.trial-cta:not(#popup)'); if (trialCtaElements.length) { trialCtaElements.forEach(function(element) { element.outerHTML = htmlSnippet; }); } else { // Step 5 (Mobile Only): Handle case where 'trial-cta' is not found const targetElement = document.querySelector('.blog-item-content .sqs-block.html-block.sqs-block-html'); if (targetElement) { targetElement.insertAdjacentHTML('afterend', htmlSnippet); } } } // Email form code var customHTML = `

Stress less, sleep more, and feel better with Calm.

Find out how Calm can support you on your mental health journey.

Thank you! Your submission has been received!

Something went wrong while submitting the form. Try again.

By clicking Submit, you consent to receiving marketing and informational messages from Calm about its products and services.

` var targetElement = document.querySelector('.sections'); if (targetElement) { targetElement.insertAdjacentHTML('afterend', customHTML); } // Email form success/error emailFormHandler() // Harry Styles Audio Sample const excludedPaths = ['/blog/calma-sutra-sleep-positions','/blog/kevin-bacon-dream-boat','/blog/calm-calendars','/blog/abcs-minding-your-mind-dr-rheeda-walker','/blog/feelings-journal','/blog/work-better-workbook','/blog/school-of-calm','/blog/mental-health-screening'] const includedPaths = [] // if (excludedPaths.includes(currentPath) || currentPath.includes('content/de')) { // return; // Exit the script if the current URL is in the excluded list // } if (includedPaths.includes(currentPath)) { // Turn off audio sample for all posts const blogWrapper = document.querySelector('.col.sqs-col-12.span-12'); if (blogWrapper) { const allRows = [...blogWrapper.querySelectorAll('.row.sqs-row')]; const filteredRows = allRows.filter(row => row.querySelector('img') && row.querySelector('a')); const newHtml = `

Listen to the full audio on Calm, the #1 app for sleep, meditation and relaxation

Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (15)

Fall asleep and fall in love with the dreamy voice of Harry Styles.

Try Calm for Free

`; if (filteredRows.length > 0) { const secondFilteredRow = filteredRows[1]; secondFilteredRow.insertAdjacentHTML('afterend', newHtml); secondFilteredRow.style.display = 'none'; } else { const htmlBlockDiv = blogWrapper.querySelector('.sqs-block.html-block.sqs-block-html'); if (htmlBlockDiv) { htmlBlockDiv.insertAdjacentHTML('afterend', newHtml); } } } // Harry Styles Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on the specified button/link function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var buttonLink = document.getElementById('harry-styles-sleep-story-cta-button'); // Select the button/link with the specified ID if (buttonLink) { var originalUrl = buttonLink.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' buttonLink.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL } } setUTMParameters(); // Execute the function when the page loads } // Quiz Flow Tracking Code // Define the lists of allowed URLs for each HTML snippet var allowedUrlsSnippet1 = ['/blog/coffee-nap','/blog/your-child-wont-sleep','/blog/introducing-liminal-sleep-by-sigur-ros','/blog/sunday-night-sleep-troubles','/blog/sleep-tracking-orthosomnia','/blog/bedtime-yoga','/blog/screen-time-before-bed','/blog/view-from-above','/blog/golf-best-sport-to-cure-insomnia','/blog/power-nap','/blog/afternoon-slump','/blog/sleep-myths-tips-to-optimize-sleep','/blog/the-trail-to-machu-picchu','/blog/wild-sweden','/blog/sleep-paralysis','/blog/how-to-prevent-nightmares','/blog/black-rest-brittney-oliver-black-history-month','/blog/7-sleep-myths-busted','/blog/sleep-languages','/blog/sleep-schedule-in-flux','/blog/waking-up-tired','/blog/the-jk-rowling-of-slow-literature-worlds-first-sleep-storyteller-in-residence-joins-calm','/blog/the-temples-of-shodoshima','/blog/wind-down-time','/blog/de-stressing-work-travel','/blog/how-to-become-a-morning-person','/blog/revenge-bedtime-procrastination','/blog/racing-thoughts-at-night','/blog/wild-nights-sleep','/blog/how-to-get-more-deep-sleep','/blog/sleep-superpower-playbook','/blog/magic-of-yurts','/blog/drift-off-to-sleep-with-harry-styles','/blog/the-last-storytellers','/blog/why-do-i-keep-waking-up-at-3am','/blog/the-10-most-widely-held-myths-and-why-theyre-wrong','/blog/what-is-green-noise','/blog/jerome-flynn-chooses-mindfulness-over-the-sword','/blog/how-to-wake-yourself-up','/blog/what-is-the-best-environment-for-sleep','/blog/the-black-pearls-of-tahiti','/blog/tips-for-women-with-insomnia','/blog/tik-tok-tale','/blog/once-upon-a-time-in-bavaria','/blog/middle-of-the-night-insomnia','/blog/bedtime-challenge','/blog/stephen-fry-sleep-story-blue-gold','/blog/the-healing-practices-of-poetry-and-meditation','/blog/baa-baa-land-premiere','/blog/the-river-wild','/blog/a-cure-for-insomnia-lulled-to-sleep-by-cricket-the-game-not-the-insect','/blog/dia-de-muertos','/blog/why-do-we-dream','/blog/vivid-dreams','/blog/sleep-anxiety','/blog/coffee-nap','/blog/lost-grimm-fairy-tale-is-first-ai-bedtime-story','/blog/dream-journal','/blog/best-music-to-fall-asleep-to','/blog/soothe-yourself-to-sleep-with-the-shipping-news','/blog/sloths-are-the-worlds-greatest-sleep-and-relaxation-ambassadors','/blog/sleep-mist','/blog/the-thinking-behind-sleep-stories']; var allowedUrlsSnippet2 = ['/blog/benefits-of-silence','/blog/high-functioning-anxiety','/blog/journaling-for-anxiety','/blog/eco-anxiety-coping-tips','/blog/what-is-asmr','/blog/music-to-relieve-stress','/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-meditate-for-anxiety','/blog/emotional-stress','/blog/how-to-stay-calm-under-pressure','/blog/relaxation-ideas','/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-your-mind','/blog/box-breathing','/blog/driving-anxiety','/blog/panic-attack-meditation','/blog/holiday-stress','/blog/difference-between-stress-and-anxiety','/blog/postpartum-anxiety','/blog/tips-for-managing-stress','/blog/ai-anxiety-tips','/blog/anticipatory-anxiety','/blog/3-3-3-rule-anxiety','/blog/grounding-techniques','/blog/vacation-anxiety'] var allowedUrlsSnippet3 = ['/blog/when-saying-no-is-the-nicest-thing-you-can-do','/blog/celebrate-black-history-month-with-renowned-jazz-writer-and-cultural-critic-greg-thomas','/blog/october-2021-calm-calendar','/blog/focused-meditation','/blog/emergency-calm-how-to-calm-down-in-2-minutes','/blog/mindful-movement-challenge','/blog/meditation-for-sleep','/blog/a-grateful-heart','/blog/february-2022-calm-calendar','/blog/november-2022-calm-calendar','/blog/august-2021-calm-calendar','/blog/calm-classrooms-free-mindfulness-training-tools-for-every-teacher-in-the-world','/blog/abc-minding-your-mind-dr-rheeda-walker','/blog/march-is-all-about-sleep','/blog/mindfulness-meditation-for-mental-health','/blog/accepting-lifes-imperfections','/blog/3-tips-for-a-stress-free-thanksgiving','/blog/a-loving-kindness-meditation','/blog/try-these-tips-for-a-stress-free-daily-commute-to-work','/blog/january-2022-calm-calendar','/blog/how-to-sleep-better-guide','/blog/holdingstrong','/blog/5-simple-tips-to-make-meditation-a-daily-habit','/blog/disney-princess-mindful-wisdom','/blog/thanksgiving','/blog/the-story-behind-peacebunny-island','/blog/january-2023-calm-calendar','/blog/running-meditation','/blog/march-2023-calm-calendar','/blog/how-to-hack-holiday-stress-and-anxiety','/blog/why-you-cant-put-down-your-phone','/blog/20-ways-to-take-a-mindful-break','/blog/december-2022-calm-calendar','/blog/5-mindfulness-practices-to-help-reduce-anxiety','/blog/are-affirmations-wearing-you-down','/blog/get-out-of-your-head-and-into-your-life-with-septembers-mindful-living-calendar','/blog/time-and-how-to-spend-it','/blog/june-2023-calm-calendar','/blog/januarys-upcoming-daily-calm-meditations','/blog/5-ways-to-improve-your-sleep-with-mindfulness-practices','/blog/is-it-okay-to-lie-down-while-meditating','/blog/september-2023-calm-calendar','/blog/september-2021-calm-calendar','/blog/how-to-be-more-present','/blog/july-2023-calm-calendar','/blog/july-2021-calm-calendar','/blog/the-expansive-joy-of-doing-nothing','/blog/floating-with-floridas-manatees','/blog/put-yourself-at-the-top-of-your-to-do-list-with-augusts-mindful-living-calendar','/blog/30-days-of-gratitude','/blog/how-to-use-meditation-to-manage-chronic-pain','/blog/august-2022-calm-calendar','/blog/how-to-embrace-uncertainty','/blog/how-to-meditate-in-bed','/blog/mindful-eating-journal','/blog/no-excuses-guide-to-meditation','/blog/2019-daily-calm-calendar-2','/blog/-new-thomas-friends-kids-meditations-and-sleep-story','/blog/workplace-anxiety-guide','/blog/be-your-valentine','/blog/year-of-calm','/blog/walking-meditation','/blog/how-to-develop-a-meditation-practice','/blog/the-neuroscience-of-meditation','/blog/april-2023-calm-calendar','/blog/introducing-calm-body','/blog/meditation-for-headache','/blog/april-2021-calm-calendar','/blog/how-calm-users-fit-meditation-into-daily-routine','/blog/happy-international-womans-day','/blog/courageously-meet-your-life-with-julys-mindful-living-calendar','/blog/the-10-greatest-bob-ross-quotes-of-all-time','/blog/the-gift-of-meditation-for-kids-by-mallika-chopra','/blog/mindfulness-based-stress-reduction','/blog/april-2022-calm-calendar','/blog/july-2022-calm-calendar','/blog/september-2022-calm-calendar','/blog/5-simple-ways-to-practice-mindfulness-in-daily-life','/blog/every-workplace-can-have-a-mindfulness-space','/blog/take-care-of-your-mental-health-with-octobers-mindful-living-calendar','/blog/august-2023-calm-calendar','/blog/mindful-eating','/blog/yearofcalm-deepen-your-awareness-6pp7t','/blog/a-weeklong-trip-with-jeff-warren','/blog/what-is-flow-state','/blog/decembers-upcoming-daily-calm-meditations','/blog/deep-meditation','/blog/march-2022-calm-calendar','/blog/how-to-meditate-in-eleven-steps','/blog/how-to-change-habits-mindfully','/blog/june-2021-calm-calendar','/blog/embrace-the-moment','/blog/june-2022-calm-calendar','/blog/the-benefits-of-mindful-eating','/blog/mental-health-awareness-month-jeff-warren','/blog/what-to-focus-on-when-meditating','/blog/dear-2019','/blog/5-ways-to-improve-your-focus-and-productivity','/blog/free-resources','/blog/cultivate-a-sense-of-wonder-this-april','/blog/2020-daily-calm-calendar','/blog/inner-peace','/blog/meditative-state','/blog/a-month-of-loving-kindness','/blog/body-scan','/blog/shift-your-thinking-how-to-handle-a-negative-mind','/blog/october-2022-calm-calendar','/blog/november-2021-calm-calendar','/blog/self-care-holiday-season','/blog/how-to-start-meditating-daily','/blog/december-2021-calm-calendar','/blog/mindfulness-exercises','/blog/march-2021-calm-calendar','/blog/announcing-the-daily-trip','/blog/may-2021-calm-calendar','/blog/february-2023-calm-calendar','/blog/dealing-with-grief','/blog/happiness-does-not-come-from-headstands','/blog/wandering-mind','/blog/meditations-for-pain-and-sleep-by-oren-jay-sofer-available-exclusively-in-the-calm-app','/blog/2021-calm-calendar','/blog/4-ways-to-soften-loneliness','/blog/shinzen-young-develops-meditations-for-pain-performance-anxiety-and-daily-life-available-exclusively-in-the-calm-app','/blog/mindfulness-for-kids','/blog/my-morning-routine','/blog/junes-mindful-living-calendar-is-about-nourishing-relationships','/blog/may-2022-calm-calendar','/blog/february-2021-calm-calendar','/blog/may-2023-calm-calendar','/blog/gratitude-exercises','/blog/two-things-i-did-wrong-when-i-started-meditating']; // Define the HTML snippets var snippetHTML1 = `

What do you find difficult about sleep?

Falling asleepStaying asleepRestless sleepWaking upSomething else

`; // Replace with actual HTML content var snippetHTML2 = `

How does stress show up for you?

AnxietyOverwhelmIrritationAvoidanceAll or none of the above

`; // Replace with actual HTML content var snippetHTML3 = `

How often do you meditate?

RegularlySometimesRarelyNever

`; // Replace with actual HTML content // Function to append HTML and add close functionality function appendHtmlAndAddCloseFunctionality(htmlSnippet, targetClass) { var targetElement = document.querySelector(targetClass); if (targetElement) { targetElement.insertAdjacentHTML('beforebegin', htmlSnippet); var closeButton = targetElement.previousElementSibling.querySelector('.quiz-close'); if (closeButton) { closeButton.addEventListener('click', function(event) { event.preventDefault(); targetElement.previousElementSibling.remove(); }); } } } // Append snippet 1 if (allowedUrlsSnippet1.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML1, '.content'); } else if (allowedUrlsSnippet2.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content'); } else if (allowedUrlsSnippet3.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML3, '.content'); } else if (currentPath.includes('journey-redirect')) { let meta = document.createElement('meta') meta.name = 'robots' meta.content = 'noindex' document.head.appendChild(meta) } else { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content') } // Quiz Flow Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on elements with the class 'quiz-link' function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var quizLinks = document.querySelectorAll('.quiz-link'); // Select all elements with the class 'quiz-link' quizLinks.forEach(function(link) { var originalUrl = link.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' link.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL }); } setUTMParameters(); // Execute the function when the page loads // Continue reading let cutoffBtn const eventProperties = { page_name: currentPath, calm_user_id: null } const allowedUrls = [] if (allowedUrls.includes(currentPath)) { // Article cutoff const contentWrapperRow = document.querySelector('.blog-item-content .sqs-row'); const contentWrapperCol = contentWrapperRow.querySelector('.sqs-col-12'); const cutoffBtnHtml = `

` if (contentWrapperRow && contentWrapperCol) { contentWrapperCol.classList.add('cutoff') contentWrapperRow.insertAdjacentHTML('beforeend', cutoffBtnHtml); cutoffBtn = contentWrapperRow.querySelector('.cutoff__btn__btn'); cutoffBtn.addEventListener('click', () => { contentWrapperCol.classList.remove('cutoff') cutoffBtn.parentElement.remove() if (typeof amplitude != 'undefined') { amplitude.track('Blog : Continue Reading : Clicked', eventProperties); } }) } } // Paragraphs seen, continue reading button seen const paras = document.querySelectorAll('.blog-item-content p'); const pFirst = paras[0] const pMiddle = paras[Math.round(paras.length / 2)] const pLast = paras[paras.length - 2] const eventStops = { first: false, middle: false, last: false, cutoff: false } function throttle(fn, wait) { var time = Date.now(); return function() { if ((time + wait - Date.now()) < 0) { fn(); time = Date.now(); } } } function isInViewport(element, eventKey) { if (element) { var bounding = element.getBoundingClientRect(); if ( bounding.top >= 0 && bounding.left >= 0 && bounding.right <= (window.innerWidth || document.documentElement.clientWidth) && bounding.bottom <= (window.innerHeight || document.documentElement.clientHeight) && !eventStops[eventKey] ) { eventStops[eventKey] = true return true; } } } const sendEvents = order => { if (order === 'cutoff') { dataLayer.push({'event': 'continue_reading_seen'}) if (typeof amplitude != 'undefined') amplitude.track('Blog : Continue Reading : Seen', eventProperties); } else { dataLayer.push({'event': `${order}_paragraph`}) if (typeof amplitude != 'undefined') amplitude.track(`Blog : Article Scroll : ${capitalizeFirstLetter(order)} Paragraph`, eventProperties); } } const checkParaSendEvent = () => { if (isInViewport(pFirst, 'first')) sendEvents('first'); if (isInViewport(pMiddle, 'middle')) sendEvents('middle'); if (isInViewport(pLast, 'last')) sendEvents('last'); if (isInViewport(cutoffBtn, 'cutoff')) sendEvents('cutoff') } const capitalizeFirstLetter = (string) => { return string.charAt(0).toUpperCase() + string.slice(1); } window.addEventListener('scroll', throttle(checkParaSendEvent, 150)) // Topic Targeted App Audio Track CTAs const ctaToReplace = document.querySelectorAll('img[src*="try-calm-for-free.png"]')[0] const appAudioData = [ { title: 'sleep_quality', html: `

5 tools you need to sleep better tonight

  • Improve your sleep with these science-backed tips
  • From neuroscientist and sleep expert, Dr. Matthew Walker
  • Bite-sized audio lessons for long-term results

Sleep Better

Easy Tips for Better Sleep

Dr. Mathew Walker Neuroscientist and Sleep Expert
  • Don't Try, and Don't Worry! 4 min
  • Your Sleep Type 5 min
  • Sleep and Your Mood 4 min
  • Your Sleep Environment 4 min
  • Sleeping with Your Phone 4 min

Sleep Better

`, urls: ['/blog/vivid-dreams','/blog/how-to-prevent-nightmares','/blog/why-dont-i-remember-my-dreams','/blog/stress-dreams','/blog/waking-up-tired','/blog/how-to-get-more-deep-sleep','/blog/how-to-get-over-jet-lag','/blog/sleep-anxiety','/blog/screen-time-before-bed'] }, { title: 'grounding', html: `

Get grounded in three minutes

  • Calm your body and mind using your breath
  • From former monk and bestselling author, Jay Shetty
  • Short audio practice to help you find balance

Calm Your Mind

Jay Shetty Author, Coach, Former Monk

Calm Your Mind

`, urls: ['/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-stop-intrusive-thoughts','/blog/box-breathing','/blog/driving-anxiety','/blog/grounding-techniques','/blog/how-to-stop-overthinking'] }, { title: 'fall_asleep', html: `

Ready to fall asleep with ease tonight?

  • Quiet your mind and body using this guided exercise
  • From mindfulness specialist Chibs Okereke
  • Soothing audio session to unwind into sleep

Get To Sleep

Chibs Okereke Mindfulness Instructor

Get To Sleep

`, urls: ['/blog/racing-thoughts-at-night','/blog/why-do-i-keep-waking-up-at-3am','/blog/breathing-exercises-for-sleep'] }, { title: 'work_stress', html: `

How to beat work stress & burnout like a boss

  • Relieve stress and anxiety quickly during the workday
  • From stress and burnout specialist, Chibs Okereke
  • Short exercises to help you find your calm

Take a Break

Quick Breaks

Chibs Okereke Mindfulness Instructor
  • Managing Overwhelm 5 min
  • 60 Second Reboot 1 min
  • Step Away From the Computer 4 min
  • Let's Unplug 4 min

Take a Break

`, urls: ['/blog/how-to-recover-from-burnout','/blog/beat-burnout','/blog/sunday-scaries'] }, { title: 'sleep_sounds', html: `

The music you need for better sleep

  • Get more restful sleep with delta wave music
  • Produced with Binaural Beats, scientifically shown to enhance sleep
  • 8 hours of music for deep sleep

Get Deep Sleep

Delta Waves for Deep Sleep

Curated by experts at Calm
  • Halting Thoughts (Delta 145 Hz - 147 Hz) 60 min
  • Slow Release (Delta Binaural) 60 min
  • Careful Mind (Delta 83 Hz - 84 Hz) 60 min
  • Calm Body (Delta Binaural) 59 min

Get Deep Sleep

`, urls: ['/blog/what-is-green-noise','/blog/sounds-to-help-you-sleep','/blog/best-music-to-fall-asleep-to'] }, { title: 'anxiety', html: `

The 11 anti-anxiety tools you need in your life

  • Relieve anxiety with these game-changing tools
  • From clinical psychologist & online educator, Dr. Julie Smith
  • Bite-sized audio sessions for long-term relief

Overcome Anxiety

Overcome Stress and Anxiety

Dr. Julie Smith Clinical Psychologist and Educator
  • Calm Your Heart with Deeper Breaths 3 min
  • Challenge Your Negative Thoughts 4 min
  • Guided Breathing to Release Tension 10 min
  • Distance Yourself From Anxious Thoughts 5 min
  • Create Emotional Safety 4 min

Overcome Anxiety

`, urls: ['/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-anxiety-attack','/blog/breathing-exercises-for-anxiety','/blog/feeling-anxious-for-no-reason','/blog/flight-anxiety-tips','/blog/affirmations-for-anxiety'] }, { title: 'relationships', html: `

How to cultivate happier and healthier relationships

  • Strengthen your connections (even during conflict)
  • From the Head of Mindfulness at Calm
  • 12 audio sessions to create lasting change

Improve Your Relationships

Relationships with Others Series

Tamara Levitt Head of Mindfulness at Calm
  • Nurturing Relationships 10 min
  • Holding Space 10 min
  • Listening 10 min
  • Boundaries 10 min
  • Empathy 10 min

Improve Your Relationships

`, urls: ['/blog/how-to-overcome-social-anxiety','/blog/questions-to-ask-to-get-to-know-someone','/blog/taking-a-break-in-a-relationship','/blog/anxiety-in-relationships','/blog/long-distance-relationship','/blog/emotional-connection','/blog/first-date-nerves'] } ] appAudioData.forEach(instance => { if (instance.urls.includes(currentPath) && ctaToReplace) { const ctaToReplaceWrapper = ctaToReplace.closest('.sqs-row') if (ctaToReplaceWrapper) { ctaToReplaceWrapper.insertAdjacentHTML('beforebegin', instance.html) ctaToReplaceWrapper.remove() } return } })}); // Audio Sample Functionality Codewindow.onload = function() { // Replace 'audioFileURL' with the direct link to your audio file const audioFileURL = 'https://static1.squarespace.com/static/57b5ef68c534a5cc06edc769/t/65a78d86aa34af6af3428203/1705479566073/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3/original/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3'; // Getting the play/pause button by its ID and icons by their IDs const playPauseButton = document.getElementById('harry-styles-sleep-story-play-pause-button'); const playIcon = document.getElementById('harry-styles-sleep-story-play-icon'); const pauseIcon = document.getElementById('harry-styles-sleep-story-pause-icon'); // Check if elements exist if (playPauseButton && playIcon && pauseIcon) { // Initially hide the pause icon pauseIcon.style.display = 'none'; // Creating the audio object const audio = new Audio(audioFileURL); // Event listener for play/pause button playPauseButton.addEventListener('click', function() { if (audio.paused) { audio.play(); playIcon.style.display = 'none'; pauseIcon.style.display = 'block'; } else { audio.pause(); playIcon.style.display = 'block'; pauseIcon.style.display = 'none'; } }); // Dispatch the custom event after the player is ready let e = new Event("amplitudeaudioloaded"); document.dispatchEvent(e); }};

self-talknegative thinking

Calm Editorial Team

Negative self-talk: 8 ways to quiet your inner critic — Calm Blog (2024)
Top Articles
Latest Posts
Article information

Author: Melvina Ondricka

Last Updated:

Views: 5518

Rating: 4.8 / 5 (48 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Melvina Ondricka

Birthday: 2000-12-23

Address: Suite 382 139 Shaniqua Locks, Paulaborough, UT 90498

Phone: +636383657021

Job: Dynamic Government Specialist

Hobby: Kite flying, Watching movies, Knitting, Model building, Reading, Wood carving, Paintball

Introduction: My name is Melvina Ondricka, I am a helpful, fancy, friendly, innocent, outstanding, courageous, thoughtful person who loves writing and wants to share my knowledge and understanding with you.