Jim KatsoulisJim AI — Your Personal Guide to Living at Your Goal Weight

dealing with the voices in your head

15 Sept 2025 · 1 min

Watch on YouTube

0:47

A short instructional talk by Jim Katsoulis outlining simple, imagery-based techniques to manage negative self-talk. He defines the problem as internalized critic voices (parent/boss/disciplianarian), advises awareness, turning down the ‘‘volume’’ of the voice, and changing its sound (e.g., helium-voice) to reduce its emotional impact.

Chapters

How to take control of the voices in your head. Listen, we all talk to ourselves, and there's a very good chance that you speak to yourself in a voice that doesn't make you feel good. It might be a parent's voice, a boss's voice, or some other disciplinarian that when you hear that voice in your head, it makes you feel bad. So here's a couple ways to take control of that. Number one is you need to become aware of it. Listen to that voice. Notice when you feel stressed tense, like someone's yelling at you, because it's probably you yelling at yourself in that voice. The next thing you can do is you can start to turn down the volume. And so you can imagine there's a volume dial and just turning it down. And you can imagine the voice in your mind just getting quieter as you do it. So there's another technique, and the third one, and this might be the most fun one, is you can imagine that that voice just sucked on a helium balloon, and now it's talking with a real high voice. And so you can hear that voice, but you're going to change the way that it sounds, and that will sometimes change the way that you feel about it.