As your morning alarm blares, you mutter to yourself, “Why did I set it so early?” While brushing your teeth, you think, “I need a haircut... unless?” Rushing out the front door, you reach for your keys and realize they’re not there. Frustrated you shout, “I can’t do anything right!” just in time to notice your neighbor.
Budilnik qattiq jiringlashi bilan, o’zingizga to’ng’illaysiz, “Nega buncha barvaqtga sozladim-a ?” Tishingizni yuvayotganda o’ylaysiz, “Sochimni kestirishim kerak, bo’lmasa...?” Old eshikka shoshilib, kalitlaringizni olaman deysiz va ular bu yerda emasligini anglaysiz. Jahl bilan baqirasiz: “Hech narsani to’g’ri qilolmayman!” va qo’shningizni payqab qolasiz.
Being caught talking to yourself can feel embarrassing, and some people even stigmatize this behavior as a sign of mental instability. But decades of psychology research show that talking to yourself is completely normal. In fact, most, if not all, of us engage in some form of self-talk every single day. So why do we talk to ourselves? And does what we say matter?
O’zingizga gapirganingizni ko’rib qolishlari hijolatli bo’lishi mumkin, va ba’zi odamlar hatto buni aqliy beqarorlik deb qoralaydi. Ammo yillar davomidagi psixologiya izlanishlari shuni ko’rsatdiki, o’z-o’zingizga gapirish butunlay normal holat. Aslida, hamma bo’lmasa ham ko’pchiligimiz har kuni qandaydir shaklda o’zimiz bilan suhbat qilamiz. Xo’sh, nega o’zimizga gapiramiz? Va nima deyotganimiz ahamiyatga egami?
Self-talk refers to the narration inside your head, sometimes called inner speech. It differs from mental imagery or recalling facts and figures. Specifically, psychologists define self-talk as verbalized thoughts directed toward yourself or some facet of your life. This includes personal conversations like “I need to work on my free throw.” But it also includes reflections you have throughout the day, like “The gym is crowded tonight. I’ll come back tomorrow.” And while most self-talk in adults tends to be silent, speaking to yourself out loud also falls into this category.
O’ziga-o’zi gapirish miyangizdagi hikoyani ko’rsatadi, bu ba’zida ichki nutq deb ataladi. Bu aqliy tasvir yoki faktlar va figuralarni eslashdan farq qiladi. Aniqrog’i, psixologlar o’zingizga gapirishni o’zingizga yoki hayotingizning bir qismiga yo’nalgan og’zaki o’y-fikrlar deb hisoblaydi. Bu “Erkin otishim ustida ishlashim kerak” kabi shaxsiy suhbatlarni o’z ichiga oladi. Ammo bu kun davomidagi o’y-fikrlaringizni ham o’z ichiga oladi. Masalan “Sport zal kechga to’la bo’ladi. Ertaga boraman”. Ko’pgina yoshi kattalarda o’z-o’ziga gapirish sassiz bo’lsa-da, o’zingizga ovoz chiqarib gapirishingiz ham shu kategoriyaga kiradi.
In fact, psychologists believe our first experiences with self-talk are mostly vocal, as children often speak to themselves out loud as they play. In the 1930s, Russian psychologist Lev Vygotsky hypothesized that this kind of speech was actually key to development. By repeating conversations they’ve had with adults, children practice managing their behaviors and emotions on their own. Then, as they grow older, this outward self-talk tends to become internalized, morphing into a private inner dialogue.
Haqiqatdan ham, psixologlar oʻzimizga gapirishimizning birinchi martasida koʻpincha ovoz chiqara- miz deb hisoblaydi, xuddi bolalar o’ynayotgan paytida o’ziga tez-tez gapirib turganidek. 1930-yillarda rus psixologi Lev Vigotskiy bu turdagi nutq rivojlanish uchun asosiy omil deb faraz qilgan. Kattalar bilan bo’lgan suhbatlarini qaytarish orqali bolalar axloqi va hissiyotlarini o’zlari boshqarishni amalda qo’llaydi. Ulg’aygan sari, bu tashqi nutq shaxsiy ichki dialogga aylanib boradi.
We know this internal self-talk is important, and can help you plan, work through difficult situations, and even motivate you throughout the day. But studying self-talk can be difficult. It relies on study subjects clearly tracking a behavior that’s spontaneous and often done without conscious control. For this reason, scientists are still working to answer basic questions, like, why do some people self-talk more than others? What areas of the brain are activated during self-talk? And how does this activation differ from normal conversation? One thing we know for certain, however, is that what you say in these conversations can have real impacts on your attitude and performance.
Bu ichki suhbat muhim ekanligi, rejalashtirishga, qiyin vaziyatlardan chiqib ketishga va hatto kun bo’yi sizni ruhlantira olishi mumkinligini bilamiz. Ammo o’z-o’ziga gapirishni o’rganish qiyin bo’lishi mumkin. Bu aniq mavzularga bog’liq o’z-o’zidan bo’lgan xatti-harakatni kuzatish va ko’pincha ongli nazoratsiz amalga oshiriladi. Shu sababli, olimlar hanuz oddiy savollarga javob topish ustida ishlayapti, masalan, nega ba’zilar boshqalardan ko’ra ko’proq o’ziga o’zi gapiradi? Miyaning qaysi qismlari oʻzimizga gapirganimizda faollashadi? Va bu faollashish odatiy suhbatdan qanday farq qiladi? Biroq, bir narsani aniq bilamiz: Bu suhbatlarda aytganlaringiz munosabatingiz va ishlashingizga chindan taʼsirini koʻrsatadi.
Engaging in self-talk that’s instructional or motivational has been shown to increase focus, boost self-esteem, and help tackle everyday tasks. For example, one study of collegiate tennis players found that incorporating instructional self-talk into practice increased their concentration and accuracy.
Oʻrgatuvchi va motivational tarzda oʻzi bilan gaplashish diqqatni va oʻziga boʻlgan ishonchni oshirish, kundalik vazifalarni bajarishda yordam berishi koʻrsatilgan. Masalan, kollej tennischilarining o’rganishlari shuni ko’rsatdiki, amaliyotga o’rganishga oid o’z-o’ziga gapirishni qo’shish ularning diqqati va aniqligini oshirgan.
And just as chatting to a friend can help decrease stress, speaking directly to yourself may also help you regulate your emotions. Distanced self-talk is when you talk to yourself, as if in conversation with another person. So, rather than “I’m going to crush this exam,” you might think, “Caleb, you are prepared for this test!” One study found that this kind of self-talk was especially beneficial for reducing stress when engaging in anxiety-inducing tasks, such as meeting new people or public speaking.
Xuddi do’st bilan suhbatlashish stressni kamaytirganidek, o’ziga to’g’ridan-to’g’ri gapirish hislarni boshqarishga ham yordam beroladi. Masofali o’ziga-o’zi gapirish xuddi boshqa inson bilan bo’ladigan suhbatga o’xshaydi. Masalan, “Men bu imtihondan oʻtaman” deyish oʻrniga, siz “Kaleb, sen bu testga tayyorsan!“, deb oʻylashingiz mumkin. Oʻrganishlardan birida bu turdagi oʻzi bilan gaplashish, ayniqsa, yangi odamlarni uchratish yoki omma oldida so’zlash kabi tashvishga soluvchi vazifalarda stressni kamaytirish uchun foydali.
But where positive self-talk can help you, negative self-talk can harm you. Most people are critical of themselves occasionally, but when this behavior gets too frequent or excessively negative, it can become toxic. High levels of negative self-talk are often predictive of anxiety in children and adults. And those who constantly blame themselves for their problems and ruminate on those situations typically experience more intense feelings of depression.
Oʻzingiz bilan ijobiy gaplashishingiz siz- ga yordam beradi, salbiysi esa zararlidir. Ko’p odamlar ba’zida o’zlari haqida tanqidiy fikrlaydi, biroq agar bu xulq-atvor tez-tez sodir bo’lsa, yoki haddan tashqari negativ bo’lsa, zaharli bo’lishi mumkin. O’zi bilan yuqori darajada negative tarzda gaplashish bolalarda va kattalarda tashvishga sabab bo’lishi mumkin. Va o’zini muammolari uchun tinmay ayblaydigan va o’sha vaziyatlar haqida chuqur o’ylaydiganlar shubhasiz kuchliroq depressiyani boshdan o’tkazadi.
Today, there’s a field of psychological treatment called cognitive behavioral therapy, or CBT, which is partially focused on regulating the tone of self-talk. Cognitive behavioral therapists often teach strategies to identify cycles of negative thoughts and replace them with neutral or more compassionate reflections. Over time, these tools can improve one's mental health.
Bugungi kunda kognitiv xatti-harakatlar terapiyasi yoki CBT deb nomlangan psixologik davolash sohasi mavjud. <b>B</b>u qisman o’z-o’ziga gapirish ohangini tartibga solishga qaratilgan. Kognitiv xatti-harakat terapevtlari ko’pincha negativ fikrlar aylanmasini aniqlash va ularni ijobiyroq o’ylar bilan almashtirish uchun strategiyalar o’rgatishadi. Vaqt o’tishi bilan, bu usullar aqliy sog’lomlikni oshirishi mumkin.
So the next time you find yourself chatting with yourself, remember to be kind. That inner voice is a partner you’ll be talking to for many years to come.
Shuning uchun keyingi safar o’zingiz bilan gaplashganingizda mehribon bo’lishni yodda tuting. O’sha ichki ovoz siz ko’p yillar davomida gaplashadigan sherigingiz bo’ladi.