IS IT NORMAL TO TALK TO YOURSELF?

In the early hours of the morning, your alarm disrupts the silence, and amidst the grogginess, you question why you set it so early. As you go about your morning routine, contemplating the need for a haircut, you find yourself rushing out the door, only to realize your keys are missing. Frustration sets in, and you exclaim, "I can't do anything right!" In that moment, you notice your neighbour, and the embarrassment of being caught talking to yourself creeps in. Society may even stigmatize such behaviour as a sign of mental instability.

Yet, decades of psychology research assert that talking to oneself is perfectly normal, and most individuals engage in some form of self-talk every day. The question arises: Why do we talk to ourselves, and does the content of our self-talk matter?

Self-talk, often termed inner speech, refers to the narration inside one's head, distinct from mental imagery or recalling facts. Psychologists define it as verbalized thoughts directed toward oneself or some aspect of life. This encompasses personal dialogues like "I need to work on my free throw" and reflective statements such as "The gym is crowded tonight; I'll come back tomorrow." While adult self-talk tends to be silent, talking aloud falls under this category. Notably, children often engage in vocal self-talk during play, as observed by Russian psychologist Lev Vygotsky in the 1930s. He posited that outward self-talk played a crucial role in children's development, allowing them to practice managing behaviors and emotions.

As individuals age, this external self-talk becomes internalized, evolving into a private inner dialogue. Although studying self-talk presents challenges due to its spontaneous and often unconsciously controlled nature, research affirms its significance. Key questions about self-talk persist, including why some individuals engage in it more than others, the brain areas activated during self-talk, and how this activation differs from normal conversation.

Nevertheless, the impact of self-talk on attitude and performance is clear. Instructional or motivational self-talk enhances focus, self-esteem, and task management. Collegiate tennis players, for instance, demonstrated increased concentration and accuracy when incorporating instructional self-talk into practice. Similar to conversations with friends reducing stress, self-directed speech aids in emotion regulation.

Distanced self-talk involves addressing oneself as if in conversation with another person. Instead of saying, "I'm going to crush this exam," one might think, "Caleb, you are prepared for this test!" This approach proves beneficial in reducing stress during anxiety-inducing tasks, such as meeting new people or public speaking.

However, while positive self-talk empowers, negative self-talk can be detrimental. Occasional self-criticism is normal, but excessive negativity becomes toxic. High levels of negative self-talk predict anxiety in both children and adults. Those who habitually blame themselves and ruminate on problems often experience intensified feelings of depression.

Cognitive behavioral therapy (CBT), a psychological treatment, addresses the tone of self-talk. Therapists teach strategies to identify and replace negative thoughts with neutral or compassionate reflections, improving mental health over time.

So, the next time you engage in self-talk, remember to be kind. The inner voice accompanying you through life is a partner with whom you'll converse for years to come.

As the morning unfolds, and you navigate the challenges and reflections encapsulated in your self-talk, it's crucial to recognize the nuanced impact it can have on your mental well-being. The intricacies of self-dialogue, from instructional and motivational tones to the potential pitfalls of negative rumination, underscore the importance of cultivating a compassionate inner voice. In the realm of psychological treatment, cognitive behavioral therapy (CBT) emerges as a valuable tool, guiding individuals toward a more constructive internal dialogue. So, the next time your inner voice speaks, embrace the power of positive self-talk and navigate the intricate dance of thoughts with kindness and understanding.