Shut Down the Mean Voice Inside Your Head

First I have to actually realize that negative self-talk is happening.  Upon realization, I will focus on my breathing as a way of refocusing my attention away from the current negative self-talk state.  I learned how to do this many years ago reading a book entitled "Taming your Gremlins".

I say to my mind, "Thank you for that thought -  I know you're trying to be helpful.  But - it's not helpful,  so no thanks. "

I have an expression I've been using for at least 20 years to redirect my thoughts from things as diverse as a family argument to an annoying commercial jingle: "For the benefit of all beings."

I have a simple melody for it that helps to wipe out music I'm sick of, but usually I just recite it - silently or aloud (in the car, for example).

For the first 2 or 3 years it was a conscious choice I had to make to change the direction of my thoughts, but ever since, it's pretty much automatic. It's a little bit prayer, a little bit mantra, a little bit mission statement, a little bit wrist-slap, a little bit dzzzzzzt! but it's never without intention.

Many might be taken askance at the likelihood that the "voices" are sometimes spiritual entities.  Dealing with "them" is still the same though.  Don't tolerate negative ideas.  The longer you let things go...the worse the issue.  The old saw of "walk on the sunny side of the street" still applies.  If you succumb to "depression"...you are digging a hole that you will later need to dig out of.  Some get into a sort of sarcastic mood where they think that endorsing the negative side will make them some points or whatever...but guess what...nobody cares.  You do need to stay on top of things "in the moment" though...negative "ideas" are not much affected by platitudes or insults.  Action is the key.

there are no ways to avoid negative words. sometimes, without thinking some words come out before you can stop them. every so often you recognize what is about to be said & you stop, a scenario: you could be siting reading a romance novel thinking happy thoghts when all of a sudden you move your arm & knock over a cup of coffee. without thinking you say (so & so). nobody can stop that. all you can do is pray & ask forgiveness. 

One thing that I find VERY HELPFUL is massage therapy.  Christian therapeutic touch also does wonders here.  In more severe cases, you may need 3-4 short (maybe 10 minutes) massages EACH WEEK for a few weeks to get things under control.  I found that LONELINESS can exacerbate these thought patterns.  Counseling may be in order in many cases here.

Always blame someone else, not yourself!  This helps ward off depression.

I have been meditating in the Shambhala Buddhist tradition for 20 years. One of the first things I learned was to be friendly to myself and to others. Whenever I notice negative self talk, I remind myself to not indulge by silently saying "thinking" to myself. The negative self talk is just thought. And thoughts come and go and I don't judge them.

I add them to a list in the notes section on my phone titled "Worries". They lose their seriousness in print. Later, when I look at them the negative thoughts seem silly.

A technique I learned many years ago was developing a series of positive affirmations and repeating them at least 5 times a day.  Generally there are two sets of affirmations - 1 about ourselves and the other about our work or home situation.  Examples of the first are: I like myself, I am worthy; I never devalue myself through negative self criticism; I grow mentally and physically healthier every day.  There are others you can develop. 

In the second group are attitudes or abilities you wish to develop and incorporate into your daily life. Examples are: I see good things happening to me and my family; I handle challenges with discipline to create positive outcomes.  Again, there are many others. 

The point of all these affirmations is to reprogram your mind so that you can become more the person you would like to be. If you continue to tell yourself that you can reasonably do something, the more likely that you will achieve it.