The Self-Talk Workout

(Paperback)

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Self-talk matters, but what methods of building healthy self-talk actually work This how-to guide sharesevidence-basedtechniques togo from being your own worst critic to your own best friend. Perhaps you want to be nicer to yourself but don't really know how to get there. Or maybe you're someone who assumes self-criticism is a permanent part of your personality. Rest assured you're not alone-millions of people struggle with the toll that excessive self-criticism takeson their minds, energy levels, jobs, andrelationships. And problems with self-talk vary dramatically from one person to the next- they can appear as mild but persistent innercriticism, full-blown self-loathing, or thepainof internalizedoppression or abuse. After over twenty years of workingwithindividuals, groups, and classes on self-criticism and related challenges, psychologist and mindfulness teacher Dr. Rachel Goldsmith Turow offers the "self-talk workout"-sixdoableexercisesthat canhelp you replace self-criticism with self-kindness and self-encouragement.Specific self-talk strategies such as"Spot the success," "Fail forward," and "Allowing all feelings, skillfully," requirejust a few minutes a day. These skills can be practiced individually totransform your self-talk, or you can choose to combine two or more exercises to enhance your self-talk workout.Each chapter features a core exercise, variations on the strategy that might feel right for you, scientific studies supporting each approach, and success stories to inspire your own practice. Turow includesexamples from her own life and experiences as a psychotherapist, as well as lessons from her students and respected public figures such as Michelle Obama and Thich Nhat Hanh, toshow thattheburden of harsh self-criticism need not go on forever- theway that we relate to ourselves can be changed.

Reviews

Rachel Turowoffers simple, transformative exercises that you will return to again and again.Tara Brach, author of Trusting the Gold

The Self-Talk Workout describes clear science-based pathways to cultivate self-compassion. This is a greatresource for anyone looking for new sources of hope and friendliness.Shauna Shapiro, author of Good Morning, I Love You: Mindfulness and Self-CompassionPractices to Rewire Your Brain for Calm, Clarity, and Joy

Here you will find skillful ways to quiet the mind and open the heart.This is good medicine.JackKornfield,author of A Path with Heart

If you have ever asked yourself Am I good enough orthoughtI should be nicer to myself, then you will want to read TheSelf-Talk Workout. Rachel Turow has experienced and researched the effects of self-criticism, andher book iswritten with compassion and a basisinscience.Sharon Salzberg, author of Lovingkindness and Real Change

Given the prominence of our inner voice in the economy of our mental life, it is very fortunate that we can turn to Dr. Turows wise and compassionate guidance. Some words simply jump off the page and you can taste the relief contained in these practices. Dr. Turow demonstrates that our inner life is more malleable than we assume, and even a little more freedom around our self-talk can make an enormous difference in our lives.Matthew Brensilver, author of Teaching Mindfulness to Empower Adolescents

In The Self-Talk Workout, Rachel Turow provides an accessible, sustainable, and scientifically-backed process to understand and to skillfully work with the voice within that causes us so much suffering. Turows comprehensive examination of the origins and impact of self-talk on the many aspects of our livespersonally, socially, and globallybehooves us to take action with wisdom and compassion for the benefit of ourselves and all beings. And Rachel is a phenomenal writerclear and easy to follow.La Sarmiento, guiding teacher of the Insight Meditation Community of Washington BIPOC and LGBTQIA+ Sanghas

Recommended for anyone needing techniques to pacify their inner critic.Library Journal

Author Bio

DR. RACHELGOLDSMITH TUROWis a psychotherapist in private practice, a research scientist, and an adjunct faculty member at Seattle University and the Icahn School of Medicine at Mount Sinai.She has trained hundreds of individuals to use mindfulness, self-compassion, and cognitive behavioral skills to transform their self-criticism into self-encouragement and to cultivate resilience. She is the author of Mindfulness Skills for Trauma and PTSD- Practices for Recovery and Resilience as well as overthirty articles andbookchapters, and she is a frequent speaker at national and international conferences.Her website israchelturow.com.