Mar 26, 2025
In this episode of the Tactical
Living Podcast, hosts Coach Ashlie Walton and Sergeant Clint Walton
explore the science behind negative
self-talk (Amazon Affiliate) and why it’s far more than just
words.
Your brain listens to everything you tell it. The way you talk to
yourself affects not only your mental resilience but also your
physical health, stress levels, and decision-making. For first
responders, where split-second decisions can mean life or death,
negative self-talk isn’t just a bad habit—it can be a dangerous
liability.
This episode dives into the real impact of negative self-talk on
the brain and body, examples of how it manifests, and how to
reframe your inner dialogue to be healthier, more productive, and
ultimately, stronger.
1. Why Negative Self-Talk is More Than Just Words
Your subconscious mind doesn’t know the difference between truth
and what you tell yourself repeatedly.
Studies show that repeated negative thoughts create strong neural
pathways that reinforce self-doubt, fear, and failure.
For first responders, this can affect confidence, reaction time,
and even long-term mental health.
2. The Psychological and Physical Effects of Negative Self-Talk
1. Increased Cortisol and Stress Response
Example: Constantly telling yourself "I’m not good enough" puts
your body in a state of stress, leading to higher cortisol
levels.
Physical Impact: Elevated cortisol contributes to high blood
pressure, weight gain, fatigue, and even heart disease.
2. Impaired Decision-Making and Performance
Example: Telling yourself "I always screw things up" before a
high-pressure call increases hesitation and lowers confidence.
Why It Matters: Self-doubt on the job can slow reaction times,
decrease efficiency, and increase mistakes.
3. Mental Exhaustion and Burnout
Example: Constant negative self-talk drains mental energy, leading
to quicker burnout and emotional exhaustion.
Why It Matters: First responders already face high levels of
stress—adding negative self-talk compounds the problem.
4. Increased Risk of Anxiety and Depression
Example: Repeating phrases like "I’m not strong enough" or "I can’t
handle this" rewires the brain to believe those statements.
Why It Matters: Over time, this can lead to chronic anxiety,
depression, and PTSD symptoms.
5. Lowered Immune Function and Physical Health Decline
Example: Negative self-talk has been linked to weakened immune
responses, making first responders more susceptible to illness and
fatigue.
Why It Matters: A weakened immune system means more sick days,
slower recovery, and increased vulnerability in the field.
3. Reframing Negative Self-Talk: Turning It into a Strength
1. Identify and Challenge the Thought
Example: Instead of saying "I can’t handle this" → Ask yourself: Is
that actually tru
2. Replace "Always" and "Never" Statements
Example: Instead of "I always fail at this" → Avoid extreme
language.
Reframe: "I made a mistake, but I’m learning and improving every
time."
3. Speak to Yourself Like a Friend or Teammate
Example: You wouldn’t tell your partner "You’re a screw-up", so why
say it to yourself?
Reframe: "I did my best with what I had in the moment. Next time,
I’ll adjust and do better."
4. Use Actionable Affirmations
Example: Instead of "I’m bad at de-escalating situations", change
it to an action statement.
Reframe: "I’m learning to stay calm and improve my communication
skills every day."
5. Visualize Success Instead of Failure
Example: Instead of mentally playing out worst-case scenarios,
imagine yourself nailing that interview, handling that call with
confidence, or succeeding in that challenge.
Why It Works: The brain doesn’t differentiate between real and
imagined experiences—visualizing success increases confidence and
actual performance.
4. How First Responders Can Build a Resilient Mindset
Start small—negative self-talk is a habit, and breaking it takes
time.
Use "power phrases" that help shift your mindset ("I am capable, I
am prepared, I am focused.")
Surround yourself with positive influences—your work culture and
personal circle matter.
5. Why This Matters:
First responders face enough external stress without letting
internal dialogue work against them. The way you talk to yourself
determines how you show up on the job, at home, and in life.
By identifying negative self-talk, reframing it into something
constructive, and building resilience, you can take control of your
mental and physical well-being—leading to better performance,
better health, and a better life.
Listen now to learn how to shift your self-talk and strengthen your
mindset on and off duty! 🎙️🔥
Secure your firearm with my buy one get one free affiliate code from STOPBOX http://stopboxusa.com/LEOWARRIORS
All viewpoints discussed in this episode are for entertainment
purposes only and are simply our opinions based off of our own
experience, background and education.
Want to be a guest on Tactical Living? Send Ashlie Walton a message
on PodMatch, here: https://www.podmatch.com/hostdetailpreview/1594754484675x841981803913560400
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