The content, or subject-matter, of this self talk often can be unhelpful. For example, we may spend a lot of our time self-criticising, or undermining our own confidence or self esteem, or dismissing our own achievements, or running 'should-do patterns' which may have been relevant when we were children but are no longer appropriate.

This Writing Freely technique is a useful way of getting to know and of updating what you sub vocalise about. It is also an excellent mental-spring-cleaning exercise to run occasionally. And it can be especially helpful when you are in a very stressful, or pressured, or panicky period.

The following is just one way of applying it - experiment to discover what works best for you.

Pick a period each day when you can be alone and undisturbed for about 10-15 minutes.

Have a pen or pencil and a few sheets of paper - scrap paper will do as you will be destroying what you have written afterwards.

Now begin writing. And, once you have, begun keep writing non-stop! It doesn't matter if you cannot think of anything to write - in this case simply write "I cannot think of anything to write etc etc"

You are writing everything that comes into your head - as quickly as you can - non-stop AS it occurs to you!

No censoring - let everything come out on paper - no matter how unusual or surprising or unacceptable.

You are actually transcribing your own inner self-talk. Write fast and furiously. Every single thought. Even the seemingly irrelevant ones.

Stop writing after doing this for at least ten minutes or, ideally, when the thoughts fully dry up.

Now take a break for 5 minutes or so. Get up and walk around. Do something un-related to this activity. You are doing this to change your mood.

Next go back and read what you have written. Notice the themes that have come up.

Now rationalise these - or, if you are an NLP Practitioner, use the Language Models to recognise the themes and patterns of your own thinking.

When you have finished destroy the notes. This is a very important step because destroying the notes within a few minutes of writing them convinces yourself that no-one except you will ever read what you have written. And this convinces you that it is OK to put everything on paper.

This method works best when it is done regularly for a few weeks. It is both a way of clearing your mind and of developing awareness what you are saying to yourself inside your head.