Self-talk refers to the internal dialogue that we have with ourselves. It can be positive, negative or neutral. When negative self-talk dominates our thoughts, it can lead to self-doubt, anxiety, and even depression. Negative self-talk often creeps in after a job interview or presentation, especially if we feel that we did not perform well. This negative self-talk is referred to as toxic self-talk. Here, we will explore some techniques to deal with toxic self-talk after an interview or presentation.
- Recognize the toxic self-talk
The first step in dealing with toxic self-talk is to recognize it. You may find yourself saying things like “I am not good enough,” “I messed up,” or “I am never going to get this job.” Once you recognize the negative self-talk, you can begin to take steps to challenge it.
- Challenge the negative self-talk
One effective technique for challenging negative self-talk is to question its validity. Ask yourself if there is evidence to support your negative thoughts. For example, if you are telling yourself that you messed up during a presentation, ask yourself if there is any evidence to support this claim. Did anyone in the audience react negatively to your presentation? Did you receive any feedback that suggests you did poorly?
- Reframe the negative self-talk
Another effective technique is to reframe the negative self-talk into something more positive. For example, instead of saying “I messed up,” reframe it to “I did my best, and I will learn from this experience.” Reframing the negative self-talk can help you see the situation in a more positive light and help you move forward.
- Practice self-compassion
It is important to be kind to yourself and practice self-compassion. Treat yourself as you would treat a friend who is going through a tough time. Remember that everyone makes mistakes, and it is okay to not be perfect. Practice self-care, take a break, and do something that makes you feel good.
- Focus on the positive
Instead of dwelling on the negative aspects of the interview or presentation, focus on the positive. What did you do well? What did you learn? What can you do differently next time? Focusing on the positive can help you feel more confident and motivated to try again.
- Seek support
Talking to someone about your negative self-talk can be helpful. Seek support from a friend, family member, or a therapist. They can offer a different perspective and help you challenge your negative thoughts.
Let’s face it, toxic self-talk can be challenging, but there are techniques to help you overcome it. Recognizing the negative self-talk, challenging it, reframing it, practicing self-compassion, focusing on the positive, and seeking support can all help you move forward after an interview or presentation. Remember that everyone makes mistakes, and it is okay to not be perfect. Use this experience as an opportunity to learn and grow.