Chapter 1: Understanding Your Inner Chatter

We've all experienced it: during a meeting, your mind starts racing with thoughts like, "I'm not good enough," "I should have performed better," or "Why did I choose this outfit?" This cycle of negative thinking can be relentless. But there is a simple technique that might help interrupt this pattern: place your tongue on the roof of your mouth.

It may sound unusual, but this small action can be surprisingly effective in reducing those harsh inner dialogues and encouraging a gentler mindset. By pressing your tongue against the roof of your mouth for just three seconds, you can create a buffer between yourself and those unkind thoughts. Research shows that doing this can lead to a decrease in self-criticism and negative emotions for up to 15 minutes.

Initially, it may feel awkward, almost like chewing on rubber, and if you attempt to talk while doing this, you’ll find that you can only produce sounds like "mmm." This technique works because it’s physiologically challenging to speak while your tongue is in that position, thus limiting the chatter.

The Science Behind It

When you focus on this physical action, you also promote better breathing. Stress often causes us to hold our breath, leading to lightheadedness and impaired thinking. This is when our inner critic tends to take over. By placing your tongue in this position, it serves as a reminder to breathe more deeply and evenly, helping you regain control over your thoughts.

Action Plan: Give It a Try

Suspend any skepticism and give this method a shot. Even if it only quiets your inner critic for a few minutes, it can make a difference in how you feel, especially in challenging meetings.

You’ve Got This

For more insights on overcoming self-doubt, check out "The Imposter Syndrome: How to Stop Feeling Like a Fraud at Work, Build Your Confidence and Stop the Inner Critic," available through your Audible membership.

How To Change Negative Self Talk And Stop Inner Critics This video offers practical strategies to transform negative self-talk into positive affirmations, helping you cultivate a kinder inner dialogue.

STOP Negative Self Talk: Tips for Speaking KINDLY to Yourself | Mel Robbins In this insightful video, Mel Robbins shares valuable tips to encourage self-kindness and reduce negative self-talk, fostering a more positive mindset.

Conclusion

By implementing this technique, you can start to shift your inner dialogue. Building confidence and silencing that inner critic is a journey, but every small step counts.

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