Does your inner monologue worsen anxiety?
Are you struggling with anxious or intrusive thoughts? Learn how to understand and control your inner monologue with our expert advice.
Is your inner monologue a friend or foe?
If your inner voice never stops chattering, it has the power to shape thoughts, influence emotions, and in many cases, amplify anxiety.
Take a deep breath, put your anxious thoughts on pause, and learn what experts have to say about your inner monologue and how you can change that narrative—starting today.
What is an inner monologue?
“An inner monologue refers to the experience of talking to yourself in your head or the internal voice that speaks your thoughts,” Advika Anand, MHC-I and Psychotherapy Resident.
“It is believed to be linked to cognitive development, speech monitoring, and executive functioning.”
Does everyone have an inner monologue?
If you’re talking to yourself in your head, this isn’t a sign that you’re going crazy! According to research, between 30% and 50% of people regularly think to themselves in internal monologues.
“Inner speech is a common phenomenon, but it isn’t universal—everyone has inner thoughts, but they may not always manifest as a mental running commentary,” says Anand.
“There are also different levels of frequency and intensity of inner monologues—some people have rich, in-depth narratives that run through their heads, while others may have a couple of scattered sentences or specific words.”
There are many advantages to such a rich inner life, but it can also be a playground for your anxious thoughts to run wild.
Do people with anxiety have inner monologues?
Whether you experience anxiety or not, inner monologues are common in many different personality types. However, amongst people with anxiety, these inner voices can manifest as a stronger or more critical voice.
“Research has found that people with anxiety often have a strong inner monologue, as it is common for this internal speech to verbalize anxious thoughts. However, the two are not necessarily linked,” says Anand.
“Several theories have been proposed to explain where our inner monologue comes from, implicating a complex interplay of neurobiological factors and developmental processes.”
Does an inner monologue worsen anxiety?
While you can certainly have one without the other, studies show that anxiety and impulsivity were mainly related to the frequency of the affective function of inner speech. Simply put, when your inner dialogue is primarily focused on emotional issues it may amplify anxious thoughts.
“While an inner monologue may feel like an inbuilt part of your daily experience, it can become a double-edged sword when it goes from being a mental companion to an inner critic,” says Anand.
“For example, if your inner monologue is plaguing you with thoughts like “Did I sound completely stupid?” or “I’m such a failure”, it can start feeding into anxious thought patterns.”
With your inner voice spurring you on, it’s easier to lapse into negative self-talk that could impact your overall well-being.
“Your inner monologue could also contribute to anxiety when it keeps imagining another person’s voice,” says Anand.
“For example, if you make a mistake and hear a harsh parent’s words or a boss’ reprimand in your head, it can generate highly anxious feelings. An anxious inner monologue can turn up the dial on rumination, self-criticism, and catastrophizing.”
How do you handle intrusive thoughts?
So, how do you escape the voice that’s inside your own head?
It may seem like an impossible task, but therapy can help you take that important first step in turning your anxious thoughts around.
“Managing intrusive thoughts can feel like a mammoth task since it often seems like there is no escaping your anxious thoughts. However, evidence-based therapeutic practices have given us several tools to help manage them,” says Anand.
Overthinking and anxiety may go hand and hand, but there are proactive ways to break the cycle and to switch the script of anxiety self-talk.
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“One of the ways in which you can manage an anxious inner monologue is by practicing mindfulness without judgment. This involves observing your anxious thoughts without trying to label or analyze them,” says Anand.
“For example, notice when an anxious thought arises, observe what emotions are coming into play, and let them exist without trying to suppress or navigate them. The intensity of anxious thoughts often decreases when you cultivate an attitude of acceptance towards them.”
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“Taking a page from Eye-Movement Desensitization and Reprocessing (EMDR) protocol, another way to manage anxiety for those who benefit from visualization is a container exercise,” says Anand.
“A container exercise allows you to acknowledge your anxious thoughts and guides your brain to shelve rumination for a later time when you can devote enough energy to solving that concern. A therapist can help you find the most effective container exercise for you.”
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“If your intrusive and anxious thoughts are becoming so overwhelming that you feel like your brain is shutting down, the first step may be to ground yourself,” says Anand.
“An example of a grounding exercise is the 5-4-3-2-1 technique. To do this, you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Engaging in this technique may help you feel more connected to your body and your present reality.”
Can therapy help with anxiety and overthinking?
Therapy can be a huge help in suppressing the anxious wanderings of your inner monologue, and making your head a safer space overall.
“If you are overwhelmed and exhausted by your inner monologue, working with a therapist can help lift the weight of anxiety off your shoulders,” says Anand.
Therapy is an incredibly personal process, and every positive therapeutic journey starts with finding a clinician who you can really trust.
“Layering a stressful therapeutic alliance on top of your concerns is unlikely to reduce your anxiety, which is why it is crucial to find a clinician that makes you feel comfortable and safe,” says Anand.
“A good therapist can help you develop self-compassion and kindness to alter a critical, hyper-evaluative inner discourse. Together, you can work towards identifying repetitive negative thought patterns that are fueling your anxiety and develop methods to challenge and restructure them.”
At Well Psychotherapy, we have several mental health professionals who create a tailored therapeutic environment that is perfect for your specific goals and requirements.
This article was expert reviewed by Advika Anand, MHC-I and Psychotherapy Resident.
