🌟 The reason why "out loud" is key in self-criticism is that verbalizing negative thoughts intensifies and increases their impact on our emotions, self-esteem, and overall well-being.
1️⃣ Cognitive Reinforcement 🧠: When we say our negative thoughts out loud, we reinforce them in our minds.
2️⃣ Emotional Reinforcement 😢: Speaking our self-criticism can reinforce the emotions associated with it. When we hear ourselves say those harsh words, we may feel worse than if the thoughts had remained unspoken.
3️⃣ Habit-forming 🔄: Continuously expressing self-criticism out loud can become a habit. This can make it harder to change these thought patterns and replace them with positive ones.
When you find yourself criticizing yourself loudly, take action immediately:
1️⃣ Stop and be aware 🛑: Say STOP to yourself and acknowledge what has just happened. Awareness is the first step to change.
2️⃣ Break the pattern: take a double break or three deep breaths 🌬️ to calm down and reset your emotional state.
3️⃣ Reframe the thought 💭: Replace self-criticism with a more positive or constructive statement. Instead of "I am so stupid", say "I made a mistake, but I can learn from it". Have positive affirmations ready.
Forgive yourself and practice self-compassion ❤️: Treat yourself with kindness and understanding, as you would a friend. Remind yourself that no one is perfect and that there is nothing wrong with making mistakes or having flaws.
Changing habits takes time and practice, so be patient with yourself. 💪🌟