💛 SELGrade 4Lesson 6
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Practice Mindful Self-Talk

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What you will learn

  • 1Define self-talk and explain its effect on well-being
  • 2Distinguish between positive and negative self-talk
  • 3Reframe a negative thought into a more helpful one
  • 4Apply mindfulness to notice and change unhelpful self-talk
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Mini Lesson

Self-talk is the inner voice in your head — the running commentary you have about yourself and the world around you. It happens automatically, all day long. When it is positive and encouraging, it boosts your confidence. When it is negative and critical, it can hold you back.

Positive vs Negative Self-Talk

  • Positive self-talk encourages you: "I can try my best", "Mistakes help me learn", "I am getting better."
  • Negative self-talk criticizes you: "I am terrible at this", "I always fail", "Everyone is better than me."
  • Positive self-talk does not mean ignoring problems — it means approaching them with confidence.
  • You can choose to notice negative self-talk and change it.

How to Reframe Negative Thoughts

  • Step 1 — Notice: Catch yourself when you have a negative thought.
  • Step 2 — Challenge: Ask yourself, "Is this thought really true?"
  • Step 3 — Replace: Swap the negative thought for a more helpful and realistic one.
  • Example: "I am terrible at math" becomes "I find math hard right now, but I can improve with practice."

Mindfulness and Self-Talk

  • Mindfulness means paying attention to the present moment with curiosity and without judgment.
  • Being mindful helps you notice your thoughts without being controlled by them.
  • When you notice a negative thought mindfully, you create space to choose a better response.
  • Even a simple pause before reacting to your own thoughts makes a big difference.

Words to know

self-talk

The internal commentary or voice you have about yourself and situations.

mindful

Paying attention to the present moment with awareness and without judgment.

positive

Helpful, encouraging, and focused on what can go right.

reframe

To see or describe a situation in a different, more helpful way.

thought

An idea or opinion produced by thinking.

confidence

A feeling of trust in your own abilities.

Positive vs Negative Self-TalkTwo columns of phrases comparing encouraging self-talk and discouraging self-talk.Positive vs Negative Self-TalkPositive Self-TalkNegative Self-Talk“I can try my best.”“Mistakes help me learn.”“I am getting better.”“I will keep practicing.”“I am terrible at this.”“Everyone is better.”“I always fail.”“There is no point trying.”Notice your self-talk and choose to reframenegative thoughts into positive ones.
Swap unhelpful phrases for ones that lift you up.
Reframe a Negative ThoughtA three-step flow: notice the thought, challenge it, then replace it with a helpful one.How to Reframe a Negative Thought1Notice the thought"I noticed I am thinking something unhelpful."2Challenge it"Is this thought true? What is the evidence?"3Replace it"I will think: I can try and I will improve."
Three small steps turn a stuck thought into a hopeful one.
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Tip: Create a personal positive phrase you can say to yourself when things get hard. Write it somewhere you will see it often.

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