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Shift Negative Self-talk and Improve Your Mood

June 25, 2024

Manhattan woman showing herself self love and making a heart from her hands in a sunset.

Shifting negative self-talk to improve your mood is an essential skill for enhancing your emotional well-being. Negative self-talk can perpetuate feelings of sadness, anxiety, and low self-esteem. Sometimes going from negative to positive can feel too challenging, so it is important to remember that neutralizing negative thoughts can be a first step here.

Here are some strategies to help you change negative self-talk and boost your mood:

1. Awareness

Start by becoming aware of your negative self-talk patterns. Pay attention to the thoughts that contribute to your negative mood. Keep a journal to track these thoughts.

Two New York City women sitting together and smiling. Negative self talk can really impact your moods.

2. Challenge Negative Thoughts

Once you’ve identified negative thoughts, challenge their accuracy and rationality. Ask yourself if there is concrete evidence to support these thoughts or if they are based on assumptions or misconceptions.

3. Reframe Negative Thoughts

Replace negative thoughts with more balanced and positive alternatives. For example, if you catch yourself thinking, “I’m a failure because I made a mistake,” reframe it as, “Mistakes are a part of life, and they provide opportunities for learning and growth.”

4. Practice Self-Compassion

Treat yourself with kindness and understanding, just as you would a friend. Replace self-criticism with self-compassion. Offer words of comfort and encouragement to yourself.

5. Use Positive Affirmations

Create a list of positive affirmations that challenge your negative beliefs. Repeat these affirmations regularly to reinforce positive self-talk.

New York City woman sitting on a porch rail reading book and practicing limiting her negative self talk.

6. Mindfulness and Meditation

Engage in mindfulness practices to observe your thoughts without judgment. Meditation can help you detach from negative thoughts and return to the present moment, reducing their power over your mood.

7. Focus on Solutions

Instead of dwelling on problems, shift your focus to solutions. Ask yourself, “What can I do to improve this situation?” Taking action can boost your sense of control and efficacy.

8. Practice Gratitude

Regularly reflect on the things you are grateful for. This can help shift your focus from negativity to positivity and improve your overall mood.

9. Challenge Perfectionism

Accept that perfection is unattainable. Embrace the idea that making mistakes is a natural part of life and an opportunity for growth.

10. Limit Negative Influences

Reduce exposure to people, media, or environments that fuel your negative self-talk. Surround yourself with positivity and supportive individuals.

Three NYC friends laughing and playing a sunflower field. Negative self talk can impact our moods, so focus on improving your negative self talk with therapy.

11. Engage in Self-Care

Prioritize self-care activities that promote well-being, such as exercise, a healthy diet, adequate sleep, and relaxation techniques like deep breathing or progressive muscle relaxation.

12. Set Realistic Goals

Be realistic about your expectations and goals. Unrealistic expectations can lead to negative self-talk when you feel you’ve fallen short.

13. Visualize Success

Imagine yourself successfully navigating challenges or achieving your goals. Visualization can boost your confidence and motivation.

14. Celebrate Small Wins

Acknowledge and celebrate your accomplishments, no matter how small. This can help counteract feelings of inadequacy.

Remember that changing negative self-talk is a process that takes time and practice. Be patient with yourself and stay curious about what is working and what you may need extra support with. As you work on shifting your self-talk, you’ll likely notice improvements in your mood and overall well-being, leading to a more positive and sustainable sense of self.


At Manhattan Wellness, we understand that with all the messages we receive from the world, it can be difficult to maintain a positive narrative about ourselves. From social media, movies, and even people close to us, it can be hard to drown out the negative. So much so that our inner critic takes over and we forget to show ourselves the same compassion as others. That’s why our female therapists want to support you in building the confidence you need to reach your highest potential. Let us help you create an empowering narrative that will benefit all aspects of your life, from personal to professional. If you are interested in beginning counseling for women:

  1. Submit a Contact Form or Email Us at
  2. Learn More About Our Team and Our Areas of Expertise
  3. Begin Seeing Yourself in a Whole New Light!


Our therapists understand that building confidence takes time and that other issues can come up along the way. To better support you, we offer a variety of services to cater to your individual needs. The therapy services we offer are Therapy for Self Esteem, Anxiety Treatment, and therapy for dating and relationship issues. As well as therapy for college students, support for maternal mental health, body image therapy, and so much more. Are you feel like you’re not living the life you want and need to make changes? Let’s talk about it.

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