Is it normal to talk to yourself?

Translator: Aliqulova Shahlo Reviewer: Sevara Pulatova

As your morning alarm blares, you mutter to yourself,

Budilnik qattiq jiringlashi bilan, o’zingizga to’ng’illaysiz,

“Why did I set it so early?”

“Nega buncha barvaqtga sozladim-a ?”

While brushing your teeth, you think,

Tishingizni yuvayotganda o’ylaysiz,

“I need a haircut... unless?”

“Sochimni kestirishim kerak, bo’lmasa...?”

Rushing out the front door, you reach for your keys

Old eshikka shoshilib, kalitlaringizni olaman deysiz

and realize they’re not there.

va ular bu yerda emasligini anglaysiz.

Frustrated you shout, “I can’t do anything right!”

Jahl bilan baqirasiz: “Hech narsani to’g’ri qilolmayman!”

just in time to notice your neighbor.

va qo’shningizni payqab qolasiz.

Being caught talking to yourself can feel embarrassing,

O’zingizga gapirganingizni ko’rib qolishlari hijolatli bo’lishi mumkin,

and some people even stigmatize this behavior as a sign of mental instability.

va ba’zi odamlar hatto buni aqliy beqarorlik deb qoralaydi.

But decades of psychology research show that talking to yourself

Ammo yillar davomidagi psixologiya izlanishlari shuni ko’rsatdiki,

is completely normal.

o’z-o’zingizga gapirish butunlay normal holat.

In fact, most, if not all, of us engage in some form of self-talk

Aslida, hamma bo’lmasa ham ko’pchiligimiz har kuni

every single day.

qandaydir shaklda o’zimiz bilan suhbat qilamiz.

So why do we talk to ourselves?

Xo’sh, nega o’zimizga gapiramiz?

And does what we say matter?

Va nima deyotganimiz ahamiyatga egami?

Self-talk refers to the narration inside your head,

O’ziga-o’zi gapirish miyangizdagi hikoyani ko’rsatadi,

sometimes called inner speech.

bu ba’zida ichki nutq deb ataladi.

It differs from mental imagery or recalling facts and figures.

Bu aqliy tasvir yoki faktlar va figuralarni eslashdan farq qiladi.

Specifically, psychologists define self-talk

Aniqrog’i, psixologlar o’zingizga gapirishni o’zingizga

as verbalized thoughts directed toward yourself or some facet of your life.

yoki hayotingizning bir qismiga yo’nalgan og’zaki o’y-fikrlar deb hisoblaydi.

This includes personal conversations like “I need to work on my free throw.”

Bu “Erkin otishim ustida ishlashim kerak” kabi shaxsiy suhbatlarni o’z ichiga oladi.

But it also includes reflections you have throughout the day,

Ammo bu kun davomidagi o’y-fikrlaringizni ham o’z ichiga oladi.

like “The gym is crowded tonight. I’ll come back tomorrow.”

Masalan “Sport zal kechga to’la bo’ladi. Ertaga boraman”.

And while most self-talk in adults tends to be silent,

Ko’pgina yoshi kattalarda o’z-o’ziga gapirish sassiz bo’lsa-da,

speaking to yourself out loud also falls into this category.

o’zingizga ovoz chiqarib gapirishingiz ham shu kategoriyaga kiradi.

In fact, psychologists believe our first experiences with self-talk

Haqiqatdan ham, psixologlar oʻzimizga gapirishimizning birinchi martasida

are mostly vocal,

koʻpincha ovoz chiqara- miz deb hisoblaydi,

as children often speak to themselves out loud as they play.

xuddi bolalar o’ynayotgan paytida o’ziga tez-tez gapirib turganidek.

In the 1930s, Russian psychologist Lev Vygotsky hypothesized

1930-yillarda rus psixologi Lev Vigotskiy bu turdagi nutq

that this kind of speech was actually key to development.

rivojlanish uchun asosiy omil deb faraz qilgan.

By repeating conversations they’ve had with adults,

Kattalar bilan bo’lgan suhbatlarini qaytarish orqali

children practice managing their behaviors and emotions on their own.

bolalar axloqi va hissiyotlarini o’zlari boshqarishni amalda qo’llaydi.

Then, as they grow older, this outward self-talk tends to become internalized,

Ulg’aygan sari, bu tashqi nutq

morphing into a private inner dialogue.

shaxsiy ichki dialogga aylanib boradi.

We know this internal self-talk is important,

Bu ichki suhbat muhim ekanligi,

rejalashtirishga, qiyin vaziyatlardan chiqib ketishga va hatto

and can help you plan, work through difficult situations,

and even motivate you throughout the day.

kun bo’yi sizni ruhlantira olishi mumkinligini bilamiz.

But studying self-talk can be difficult.

Ammo o’z-o’ziga gapirishni o’rganish qiyin bo’lishi mumkin.

It relies on study subjects clearly tracking a behavior that’s spontaneous

Bu aniq mavzularga bog’liq o’z-o’zidan bo’lgan xatti-harakatni kuzatish

and often done without conscious control.

va ko’pincha ongli nazoratsiz amalga oshiriladi.

For this reason, scientists are still working to answer basic questions,

Shu sababli, olimlar hanuz oddiy savollarga javob topish ustida ishlayapti,

like, why do some people self-talk more than others?

masalan, nega ba’zilar boshqalardan ko’ra ko’proq o’ziga o’zi gapiradi?

What areas of the brain are activated during self-talk?

Miyaning qaysi qismlari oʻzimizga gapirganimizda faollashadi?

And how does this activation differ from normal conversation?

Va bu faollashish odatiy suhbatdan qanday farq qiladi?

One thing we know for certain, however,

Biroq, bir narsani aniq bilamiz:

is that what you say in these conversations can have real impacts

Bu suhbatlarda aytganlaringiz munosabatingiz va ishlashingizga

on your attitude and performance.

chindan taʼsirini koʻrsatadi.

Engaging in self-talk that’s instructional or motivational

Oʻrgatuvchi va motivational tarzda oʻzi bilan gaplashish

has been shown to increase focus, boost self-esteem,

diqqatni va oʻziga boʻlgan ishonchni oshirish,

and help tackle everyday tasks.

kundalik vazifalarni bajarishda yordam berishi koʻrsatilgan.

For example, one study of collegiate tennis players

Masalan, kollej tennischilarining o’rganishlari shuni ko’rsatdiki,

found that incorporating instructional self-talk into practice

amaliyotga o’rganishga oid o’z-o’ziga gapirishni qo’shish

increased their concentration and accuracy.

ularning diqqati va aniqligini oshirgan.

And just as chatting to a friend can help decrease stress,

Xuddi do’st bilan suhbatlashish stressni kamaytirganidek,

speaking directly to yourself may also help you regulate your emotions.

o’ziga to’g’ridan-to’g’ri gapirish hislarni boshqarishga ham yordam beroladi.

Distanced self-talk is when you talk to yourself,

Masofali o’ziga-o’zi gapirish xuddi

as if in conversation with another person.

boshqa inson bilan bo’ladigan suhbatga o’xshaydi.

So, rather than “I’m going to crush this exam,”

Masalan, “Men bu imtihondan oʻtaman” deyish oʻrniga,

you might think, “Caleb, you are prepared for this test!”

siz “Kaleb, sen bu testga tayyorsan!“, deb oʻylashingiz mumkin.

One study found that this kind of self-talk was especially beneficial

Oʻrganishlardan birida bu turdagi oʻzi bilan gaplashish, ayniqsa,

for reducing stress when engaging in anxiety-inducing tasks,

yangi odamlarni uchratish yoki omma oldida so’zlash kabi

tashvishga soluvchi vazifalarda stressni kamaytirish uchun foydali.

such as meeting new people or public speaking.

But where positive self-talk can help you, negative self-talk can harm you.

Oʻzingiz bilan ijobiy gaplashishingiz siz- ga yordam beradi, salbiysi esa zararlidir.

Most people are critical of themselves occasionally,

Ko’p odamlar ba’zida o’zlari haqida tanqidiy fikrlaydi,

but when this behavior gets too frequent or excessively negative,

biroq agar bu xulq-atvor tez-tez sodir bo’lsa, yoki haddan tashqari

it can become toxic.

negativ bo’lsa, zaharli bo’lishi mumkin.

High levels of negative self-talk are often predictive

O’zi bilan yuqori darajada negative tarzda gaplashish

bolalarda va kattalarda tashvishga sabab bo’lishi mumkin.

of anxiety in children and adults.

And those who constantly blame themselves for their problems

Va o’zini muammolari uchun tinmay ayblaydigan

and ruminate on those situations

va o’sha vaziyatlar haqida chuqur o’ylaydiganlar

typically experience more intense feelings of depression.

shubhasiz kuchliroq depressiyani boshdan o’tkazadi.

Today, there’s a field of psychological treatment

Bugungi kunda kognitiv xatti-harakatlar terapiyasi

called cognitive behavioral therapy, or CBT,

yoki CBT deb nomlangan psixologik davolash sohasi mavjud.

which is partially focused on regulating the tone of self-talk.

Bu qisman o’z-o’ziga gapirish ohangini tartibga solishga qaratilgan.

Cognitive behavioral therapists often teach strategies

Kognitiv xatti-harakat terapevtlari ko’pincha

to identify cycles of negative thoughts

negativ fikrlar aylanmasini aniqlash va ularni

and replace them with neutral or more compassionate reflections.

ijobiyroq o’ylar bilan almashtirish uchun strategiyalar o’rgatishadi.

Over time, these tools can improve one's mental health.

Vaqt o’tishi bilan, bu usullar aqliy sog’lomlikni oshirishi mumkin.

So the next time you find yourself chatting with yourself,

Shuning uchun keyingi safar o’zingiz bilan gaplashganingizda

remember to be kind.

mehribon bo’lishni yodda tuting.

That inner voice is a partner you’ll be talking to for many years to come.

O’sha ichki ovoz siz ko’p yillar davomida gaplashadigan sherigingiz bo’ladi.