Have you ever wondered if you can change your relationship with the voice in your head?

That is the basis of the research done by Dr. Rachel Goldsmith Turow, PhD and shared in her new book: The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head. (affiliate link)

In this episode, Rachel and I talk in depth about self-talk – what is it, where it comes from, and how to build better self-talk habits.  We discuss some quick practices like Spot the Success and the one breath mantra, “Inhale my friend, Exhale my friend”.  We also go into some deeper meditation and mindfulness practices.  We talk about many common human struggles like how to feel like you’re doing enough and how to handle difficult emotions. 

This episode is packed with so many amazing research-backed strategies to build up your positive self-talk muscles. 

Dr. Rachel Goldsmith Turow, PhD is a mindfulness and compassion teacher, a clinical psychologist, a research scientist specializing in self-criticism, and an adjunct professor at Seattle University and the Icahn School of Medicine at Mount Sinai.  She is the author of The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head.  She is based in Seattle, Washington. 

If you are in crisis, please contact 988 for voice or 741741 for text for support.  

What we discuss:

0:00 Intro

2:11 Defining Self-Talk

4:29 Self-Talk Influences

7:11 Negativity Bias

8:22 Self-Criticism vs. Self-compassion

13:08 Rachel’s Self-Talk

17:10 Benefits of Meditation

22:56 Mindfulness practice

25:42 Inhale my friend, Exhale, my friend

28:55 Building positive habits

31:50 Students’ experience in 4 weeks

34:43 Rachel’s experience with the self-talk workout

37:06 Quieting the voice of judgement

44:17 The feeling of doing enough

48:58 Motivation and confidence

55:10 Handling difficult emotions

1:02:23 Message to anyone in crisis

1:03:41 Final questions

Learn more about Rachel: www.rachelturow.com

Link to Rachel’s book: The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head (affiliate link)

Learn more about Jessica: www.jessicahwangcoaching.com

Follow Jessica on Instagram: @jessicahwangcoaching

Book a Free Self-Love Discovery Session with Jessica: Book Here

Music co-written by Steven Murillo (@someoneinatreeband) & Jessica Hwang (@jessicahwangcoaching)