How to Stop Negative Self-Talk: Replacing Self-Criticism with Self-Compassion

Most of us would never speak to a friend the way we speak to ourselves. Yet for people living with depression, negative self-talk and constant self-criticism can feel relentless and exhausting.

In this episode, we explore how to challenge the inner critic and begin building a voice of self-compassion instead. You’ll hear real stories from people who struggle with the daily cycle of “I’m not enough” and learn practical strategies for shifting toward kinder, more balanced self-talk.

Whether you’re dealing with depression, anxiety, or just the weight of unrealistic expectations, this episode will help you see why words matter — especially the ones you say to yourself.

Link to Dr. Kristin Neff's Self-Compassion program: https://self-compassion.org/link 

Link to Barbara's Mindful Self-Compassion website: CompassionMKE.com

Primary Topics Covered:

• Why self-talk has such a powerful impact on mental health
• Common patterns of negative self-talk in people with depression
• The difference between self-awareness and self-criticism
• Why the inner critic is loudest during stress or isolation
• Practical techniques for catching and reframing harmful thoughts
• The role of self-compassion in healing and recovery
• How practicing new internal dialogue strengthens resilience
• Personal stories of moving from harshness to kindness

Timestamps:

00:00 – Intro: The hidden weight of negative self-talk
 01:19 – Why we speak to ourselves more harshly than to loved ones
 02:36 – Common forms of self-criticism in people with depression
 04:05 – The difference between self-awareness and destructive judgment
 05:42 – How depression amplifies feelings of “not enough”
 07:13 – Techniques to notice and interrupt negative thought spirals
 09:28 – Reframing: turning “I’m a failure” into “I’m learning”
 11:02 – Why self-compassion is not self-indulgence
 12:18 – Stories of people practicing kinder internal dialogue
 14:05 – Building resilience through positive self-talk habits
 15:27 – Closing: Choosing words that heal instead of harm

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