Tool for Reducing Negative Self-Talk | Dr. Andy Galpin & Dr. Lenny Wiersma

Name: Tool for Reducing Negative Self-Talk | Dr. Andy Galpin & Dr. Lenny Wiersma
Uploaded: 2026-07-17T14:45:36.000Z
Duration: 8 min 54 s
Channel: Andy Galpin

Andy GalpinJuly 17, 20268m

Topics14

Effective vs. Ineffective Self-Talk0:00 Identifying Trusted Voices0:30 Scenario-Based Exercise1:01 Psychological Distancing1:30 Forms of Self-Talk2:01 Leveraging Admired Individuals3:00 Predictive Power of Thoughts4:01 Reflection Process4:31 Using Nicknames5:01 Detachment and Objectivity5:30 Reducing Emotional Reactivity6:30 Classroom Exercise7:00 Recommended Resource7:31 Additional Recommended Reading8:00

In a Nutshell

The core message is to treat self-talk as a coaching tool judged only by effectiveness, not positivity, and to create psychological distance by switching from first-person ("I") language to second-person ("you") or nicknames, or by channeling what a trusted advisor would say. This distance reduces emotional reactivity and improves performance outcomes. Key practices include identifying 2–3 trusted voices, running the "what would I tell my friend" exercise, and using second-person or nickname self-talk during stress.

AI-Generated Notes

These notes were generated by AI and may contain inaccuracies.

Self-talk should not be categorized as positive versus negative. The critical distinction is whether the self-talk is effective or ineffective for the individual. Negative self-talk can be effective, and positive self-talk can be ineffective. Effectiveness is the only metric that matters.

Identify two or three people in your life who you admire and trust, and who have your back. These individuals can say anything to you because you know their intent is for you to succeed. Two of the three should be people you know personally. One may be someone you admire from afar due to their accomplishments and the respect you hold for their work.

Consider a challenging scenario that you might experience, but imagine one of your close friends is in that situation instead. They are struggling, stressed, anxious, or worried. Reflect on exactly what you would say to them in that moment. This exercise reveals the quality of guidance you naturally offer others when you are not emotionally entangled in the situation.

Psychological distancing is a core mechanism that makes self-talk more effective. When emotionally immersed in a situation, creating distance from the immediate emotional experience allows for clearer, more constructive internal dialogue. This distance typically produces more effective self-talk.

First-person self-talk: Uses "I" and keeps the speaker fully immersed in the emotion.
Second-person self-talk: Uses "you" or your own name, shifting perspective.
Third-person self-talk: References another person entirely, creating maximum distance.

Moving from first-person to second-person or third-person self-talk reduces emotional reactivity and increases effectiveness. Self-talk should function as self-coaching.

When facing stress, imagine what one of the trusted individuals identified earlier would say to you. Hear their voice and imagine them using your name. This approach delivers two advantages: the perspective comes from outside your immediate emotion, and it carries the authority and trust you place in that person.

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Tool for Reducing Negative Self-Talk | Dr. Andy Galpin & Dr. Lenny Wiersma

Effective vs. Ineffective Self-Talk00:00

Identifying Trusted Voices00:30

Scenario-Based Exercise01:01

Psychological Distancing01:30

Forms of Self-Talk02:01

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