Healthy Living with Dr. Hall: Is It Normal to Talk to Yourself?

Talking to yourself is a natural behavior that many people engage in, either internally or aloud. While it can often be a healthy and supportive activity, it’s important to differentiate between self-talk that enhances well-being and self-talk that could signal underlying concerns. This article explores when self-talk is normal and beneficial, and when it may indicate a need for professional help.

Is Self-Talk Normal?
Self-talk, or conversing with oneself, is common and can occur in two forms: internally (in the mind) or externally (spoken aloud). It serves various purposes, including self-criticism, self-reinforcement, self- management, and social rehearsal. Examples of self-talk include reflecting on mistakes, motivating oneself with affirmations, organizing thoughts, or practicing conversations. These functions are generally normal and can help with problem-solving, motivation, and emotional regulation.

Benefits of Self-Talk
When self-talk is positive, it can be highly beneficial. Research shows that positive self-talk can enhance performance, particularly in stressful situations, by increasing focus and managing anxiety. It is linked to health benefits, such as improved cardiovascular health, a stronger immune system, and better mental well-being. Some key benefits of positive self-talk include increased motivation, better emotional regulation, and reduced anxiety. For instance, telling yourself, “I am prepared” before a presentation can calm nerves and boost confidence.

Harmful Self-Talk
While self-talk can be helpful, it becomes problematic when it turns negative. Negative self-talk, such as consistently criticizing oneself or focusing on mistakes, can lower self-esteem and contribute to anxiety or depression. Examples of harmful self-talk include:

 Filtering: Focusing only on the negative aspects of a situation.
 Catastrophizing: Expecting the worst possible outcome.
 Personalizing: Blaming oneself for things outside one’s control.
 Polarizing: Seeing oneself as either all good or all bad.

When self-talk becomes overwhelmingly negative, it can reinforce unhealthy thought patterns and hinder personal growth.

Signs of a Disorder
In most cases, self-talk is harmless. However, certain signs may indicate that it is linked to a mental health disorder. Conditions like anxiety, obsessive-compulsive disorder (OCD), schizophrenia, and depression can be associated with distressing self-talk.

Red flags include:

 Hearing voices that aren’t internally generated.
 Engaging in conversations with multiple voices at once.
 Experiencing vivid hallucinations or sensations others do not notice.

If self-talk becomes uncontrollable or severely distressing, it may be time to seek professional help.

When to Seek Help
If self-talk starts feeling intrusive or overwhelming, or if it leads to heightened anxiety, it’s important to reach out for support. A mental health professional can help identify the root cause of distressing self-talk and offer coping strategies. Seeking help early can improve emotional well-being and mental health.

Consult a professional if you experience:

 Persistent negative self-talk that affects daily life.
 Intense anxiety or depression related to self-talk.
 Hallucinations or hearing voices.

Talking to yourself is a normal and natural activity that can enhance emotional well-being, especially when it’s
positive. However, negative self-talk that becomes persistent or intrusive may indicate a mental health concern.
If self-talk is affecting your life negatively, seeking help from a mental health professional can offer clarity and
support.

Dr. David Hall is the owner of Hall Chiropractic Center. With over 40 years of experience, Dr. Hall is proud to serve the residents of Tega Cay and Fort Mill.