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D.A.R.K. Technique:

Talk Back to 

the Negative Voice

If you've heard a voice in your head say you're inadequate, ugly, stupid, not good enough, etc., you've heard the negative voice. 

While most people will hear the negative voice once in a while, people who suffer from anxiety and depression usually hear it often and the voice is more relentless. Many times, it's the negative voice cycling over and over in our head that drives us to the darkest moments.

When to Talk Back to the Negative Voice

Anytime you hear it.

How to Talk Back to the Negative Voice

There are different ways to deal with the negative voice. This is just one of them. If you're not sure what to do, talk with your healthcare provider.
You know that angry, annoyed tone of voice you use when a brother, sister, cousin, friend or bully is bugging you and you tell them to stop or to get lost? Use the same tone with the negative voice. 

Treat the negative voice like a bully who won't stop bugging your best friend. Give it a name, if it helps. I call my negative voice Depression the Abuser. Stand up to the negative voice. Talk back to it - either silently in your head or out loud if you're alone. 

At first, talking back might be hard, really hard. When you're feeling up to it, you can try saying something like the following: 
"No, that's not true." 
"No, you're wrong." 
"Go away. I don't need you." 
"You're wrong. I am good enough." (Or counter whatever the voice is saying.) 

Whatever you say, try to say it as firmly as possible. Keep repeating it as long as the negative voice is talking.

Helpful Hints

Even if you hear just one negative comment in your head, about you or about someone else, talk back to that voice. Use those smaller, easier moments to practice talking back. The more you practice, the easier it'll become when you really need it.