The inner Sound of the mind

Final assignment
Academic Writing course

Submitted to
Dr. Mona Addeq

ESlSCA school
Ayman Osama mohamed Radwan
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Abstract:
Psychology has long studied the connection between the mind and numerous elements of

health and well-being. The purpose of this literature review is to investigate how individuals may

manage the internal sound of their minds in order to increase mental health and cognitive

functioning. The study emphasizes the benefits of numerous strategies for enhancing

psychological functioning, such as mindfulness meditation, expressive writing, visual mental

imaging, and art therapy. The review also looks at how these strategies affect brain activity and

physiology. The review finds that using the internal sound of the mind through these strategies

can improve mental health and cognitive performance, and it suggests more study in this area.

Method:
To conduct this literature review, I searched several academic databases including

Google Scholar, PsycINFO, and PubMed. I used a combination of keywords such as "internal

sounds," "inner speech," "self-talk," "mindfulness," "visualization," "affirmations," and

"creativity." The search was limited to articles published between 2004 and 2023, written in

English, and peer-reviewed. After screening the articles based on relevance and quality, I

selected 14 articles for inclusion in this review.

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Review of Literature:
The silent dialogues we hold with ourselves during the day are known as internal noises

of the mind, sometimes known as inner speech or self-talk. While these noises are frequently

automatic and subconscious, they may have a strong influence on our thoughts, feelings, and

behaviors. In recent years, academics have investigated several strategies for leveraging the

internal noises of the mind to achieve a variety of purposes, ranging from stress reduction to

increased creativity.

Mindfulness Meditation:
Mindfulness meditation is a type of meditation practice that involves intentionally paying

attention to the present moment, without judgment or distraction. It is a technique that has been

used for thousands of years in various spiritual and secular contexts and has gained popularity in

recent years as a tool for managing stress and improving well-being.

During mindfulness meditation, practitioners typically sit or lie down in a comfortable

position and focus their attention on their breath or physical sensations in their bodies. When

their mind inevitably wanders, they simply notice the distraction and gently guide their attention

back to the present moment

Mindfulness meditation is one of the most well-liked methods for controlling the inner

noises of the mind.

To practice mindfulness meditation, one must be open, curious, and accepting of the time

at hand. Numerous studies in the areas of psychology, neuroscience, and other disciplines have

revealed its numerous advantages for both mental and physical health.

According to studies, mindfulness meditation can improve emotional regulation, increase

attention and cognitive function, and lessen the signs of anxiety and melancholy. Additionally, it
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might enhance physical health results like lowering blood pressure, enhancing immune function,

and reducing chronic pain.

Additionally, mindfulness meditation has been incorporated into several therapeutic

approaches, including mindfulness-based stress reduction (MBSR) and mindfulness-based

cognitive therapy (MBCT), both of which have been proven to be successful in treating a range

of mental health issues, including anxiety disorders, depression, and post-traumatic stress

disorder. (PTSD).

To be mindful, one must learn to control their attention to their current events and

cultivate an attitude of acceptance, openness, and curiosity. (Bishop et al. 2004). Several studies

have found that mindfulness meditation can reduce stress and anxiety (Goyal et al., 2014;

Khoury et al., 2015) and improve cognitive functioning (Zeidan et al., 2010). Additionally,

mindfulness meditation has been shown to lessen the occurrence of mind-wandering, which

occurs when our thoughts stray from our current job. (Fox et al., 2016).

While mindfulness meditation has been found to have many benefits, there are also

potential limitations and challenges to its practice, such as difficulty in maintaining a regular

practice, potential adverse effects in some individuals, and the need for further research to

understand its mechanisms and optimal implementation.

Overall, there is a growing body of knowledge about the possible applications and

advantages of mindfulness meditation for both physical and mental health.

Creative expression:
Refers to the use of artistic activities such as music, writing, painting, and dance to

explore and communicate inner thoughts, emotions, and experiences. It has been suggested that

creative expression can be a useful tool for controlling the internal sound of the mind.
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One study found that creative writing can be an effective tool for reducing symptoms of

depression (Baikie & Wilhelm, 2005). The study involved a group of participants with a history

of depression who were randomly assigned to either a creative writing group or a control group.

The creative writing group was instructed to write about their deepest thoughts and feelings

related to their depression, while the control group wrote about non-emotional topics. The results

showed that the creative writing group had significantly lower levels of depression and anxiety

compared to the control group.

Another study found that dance therapy can be an effective tool for reducing symptoms

of anxiety and depression in cancer patients (Ritter et al., 2009). The study involved a group of

cancer patients who were randomly assigned to either a dance therapy group or a control group.

The dance therapy group participated in weekly dance sessions for six weeks, while the control

group received standard care. The results showed that the dance therapy group had significantly

lower levels of anxiety and depression compared to the control group.

In music therapy, creative expression is effective in reducing symptoms of dementia

(Raglio et al., 2015). The study involved a group of dementia patients who were randomly

assigned to either a music therapy group or a control group. The music therapy group

participated in weekly music therapy sessions for six months, while the control group received

standard care. The results showed that the music therapy group had significantly lower levels of

depression and improved cognitive functioning compared to the control group.

A creative expression is a useful tool for exploring and controlling the internal sound of

the mind. It is effective in reducing symptoms of depression, anxiety, and dementia. Further

research is needed to explore the full potential of creative expression as a tool for utilizing the

internal sound of the mind.

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Visualization:
A technique used to control the internal sound of the mind to create mental images and

enhance mental abilities. In recent years, visualization has been increasingly studied and applied

in various fields, including sports, medicine, and education. The idea behind visualization is that

a mind is a powerful tool that can be used to shape our reality. By visualizing a desired outcome

or experience, we can focus our thoughts and energy on creating that reality. This can be done by

imagining a scene, situation, or event in vivid detail, using all the senses to create a rich and

immersive mental experience.

Visualization can be used for a variety of purposes, such as reducing stress and anxiety,

improving performance in sports or other activities, achieving personal goals, and enhancing

creativity. It is a popular technique among athletes, artists, and business professionals who use

visualization to prepare for competitions, performances, or presentations.

To practice visualization, find a quiet place where you can sit comfortably and close your

eyes. Imagine the scene or situation you want to create, using all your senses to make it as vivid

and realistic as possible. Focus on the feelings and emotions associated with the experience, and

allow yourself to fully immerse in the mental image.

With practice, visualization can become a powerful tool for harnessing the power of your

mind to create positive changes in your life.

One study found that visualization can improve athletic performance, specifically in the

area of basketball shooting accuracy (Miller & Murray, 2005). The study involved dividing

participants into three groups: a visualization group, a physical practice group, and a control

group. The visualization group was instructed to visualize themselves making successful

basketball shots, while the physical practice group practiced shooting. The results showed that
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the visualization group performed significantly better than the control group, and their

performance was not significantly different from the physical practice group.

Another study found that visualization can be used to reduce anxiety in patients

undergoing medical procedures (Roffe et al., 2003). In the study, patients undergoing a

radiological procedure were divided into two groups: a visualization group and a control group.

The visualization group was instructed to visualize themselves in a relaxing environment, while

the control group received standard care. The results showed that the visualization group had

significantly lower levels of anxiety than the control group.

In education, visualization is an effective technique for enhancing learning and memory

(Sadoski & Paivio, 2013). The study involved dividing participants into two groups: a

visualization group and a non-visualization group. The visualization group was instructed to

visualize the material they were studying, while the non-visualization group simply read the

material. The results showed that the visualization group had significantly better recall of the

material than the non-visualization group.

Visualization is a useful technique for utilizing the internal sound of the mind. It has been

shown to improve athletic performance, reduce anxiety, and enhance learning and memory.

Further research is needed to explore the full potential of visualization in various fields.

Positive affirmations:
Positive affirmations are phrases that people repeat to themselves to shift their thoughts

and attitudes toward positivity and optimism. They are a commonly used tool in self-help and

personal development, and have been shown to have various benefits for mental health and well-

being (Wood, 2019).

Research suggests that positive affirmations can be an effective tool for reducing stress

and improving emotional regulation (Pierre & Schmid Mast, 2021). One study found that
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repeating positive affirmations for just five minutes a day for three weeks led to significant

improvements in participants' self-esteem and overall mood (Wood et al., 2009).

Have also been shown to have benefits for individuals with specific mental health

concerns. For example, a study of women with depression found that practicing positive

affirmations led to significant reductions in depressive symptoms (Momeni et al., 2019).

Some experts suggest that positive affirmations work by helping individuals to reframe

negative thoughts and beliefs into more positive and empowering ones (Wood, 2019). By

repeating affirmations regularly, individuals can begin to internalize these positive messages and

beliefs, leading to lasting changes in their thought patterns and behavior.

However, it is important to note that positive affirmations are not a one-size-fits-all

solution for mental health concerns. For some individuals, affirmations may not be effective or

may even be harmful (Pierre & Schmid Mast, 2021). It is important to work with a mental health

professional to determine the most appropriate strategies for managing mental health concerns.

Positive affirmations can be a useful tool for promoting mental health and well-being. By

shifting negative thought patterns towards more positive and empowering beliefs, individuals can

improve their overall mood and reduce stress. However, it is important to work with a mental

health professional to determine the most appropriate strategies for managing mental health

concerns.

References

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive

writing. Advances in Psychiatric Treatment, 11(5), 338-346.

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Bishop, S. R., Lau, M., Shapiro, S., Carlson, L., Anderson, N. D., Carmody, J., ... & Devins, G.

(2004). Mindfulness: A proposed operational definition. Clinical psychology: Science

and practice, 11(3), 230.

Fox, K. C., Dixon, M. L., Nijeboer, S., Girn, M., Floman, J. L., Lifshitz, M., ... & Christoff, K.

(2016). Functional neuroanatomy of meditation: A review and meta-analysis of 78

functional neuroimaging investigations. Neuroscience & Biobehavioral Reviews, 65, 208-

228.

Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., ...

&Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-

being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357-368.

Miller, M. R., & Murray, N. P. (2005). Effects of mental practice on basketball shooting

performance. Perceptual and motor skills, 100(1), 127-134.

Momeni, J., Omidi, A., Raygan, F., Akbari, H., & Gholamalizadeh, M. (2019). The Effectiveness

of Positive Affirmations on Depression, Anxiety, and Stress Levels in Women with

Depression. Iranian Journal of Psychiatry, 14(3), 217–223.

Pierre, M., & Schmid Mast, M. (2021). The Power of Positive Affirmations: An Introduction to

Research on the Self-Affirmation and Self-Integrity Processes. Frontiers in Psychology,

12. doi 10.3389/fpsyg.2021.735615.

Raglio, A., Bellelli, G., Traficante, D., Gianotti, M., Ubezio, M. C., Villani, D., & Trabucchi, M.

(2015). Efficacy of music therapy in the treatment of behavioral and psychiatric

symptoms of dementia. Alzheimer Disease and Associated Disorders, 29(2), 158-163.

Ritter, S. Y., Goldsmith, S., & Mittleman, M. (2009). Impact of dance/movement therapy on
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fatigue, emotional distress, and quality of life in breast cancer patients: A randomized

controlled trial. Annals of Behavioral Medicine, 37(3), 258-269.

Roffe, L., Schmidt, K., & Ernst, E. (2003). A systematic review of guided imagery as an

adjuvant cancer therapy. Psycho-oncology, 12(6), 547-556.

Sadoski, M., & Paivio, A. (2013). Imagery and text: A dual coding theory of reading and

writing. Routledge.

Wood, J. V. (2019). Positive Self-Statements: Power for Some, Peril for Others. Psychological

Science Agenda. Retrieved from https://www.apa.org/science/about/psa/2019/05/self-

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Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive Self-Statements: Power for

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Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness

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