15 Ways to Vaporize Negative Voices in Your Head

Too often we give the voices in our head a bad rap. It’s our critical self. Our over-achieving nature. Our bent to please, perfect, plan, provide. False narratives and assumptions that cloud what God says about us.

We try to clear our mind, as if empty space is the goal—but it’s a relentless cycle that leaves us frustrated. Maybe it’s because we’re putting the effort on us. Silencing negative self-talk with void is as effective as pushing darkness out of a room instead of flipping on the light switch.

I know this—yet I easily forget, as my journal reminds me. Uncertainty, disappointment, honest critique—they have a way of amplifying mistruths we’ve been repeating. It’s convincing, right? And a sure way to feel inept, overlooked, defeated.

But surrender is not synonymous with self-pity. Humility isn’t berating yourself over what you could have, should have, would have done better.

Humility isn’t berating yourself over what you could have, should have, would have done better (Twyla Franz quote).

What God has in mind is freedom. Peace that defies logic and rises above circumstance and stays without question. Hope uncontainable, brimming over. Laughter from the depth of your soul. Strength supernaturally available precisely when you need it. Presence that wraps like a hug.

Are All The Voices Bad?

Decluttering is removing the excess, out-of-place, and not-serving-us-well so there’s ample room for the very best. In my house, I find it easiest to start with what I want to keep, then toss out what doesn’t (or shouldn’t) have a home.

Let’s apply this to the voices in our head. Are they all bad? Voices of shame, confusion, and condemnation fit the bill. But what about verses, quotes, lyrics, promises, and affirmations that have changed you for the better? Which are the voices of truth? The ones that tenderize your heart and open your hands and nudge you towards Jesus?

Before we decide what goes, let’s figure out what stays. What we need more of. Who we want to be the loudest voices in our heads.

Wisdom From Those Who Know You Well

The very loudest voice I want is Jesus Himself. No one knows the things that make me worry or weep like He does. He knows every insecurity, every worst case scenario that’s stolen peace, every self-berating, perfectionist thought I’ve let live in my head. He sees through every attempt to convince others I’ve got it all together. Every dismissal of help I actually need. Every lie I’ve adopted as truth. Every label I’ve worn.

Who better than Him to tell what He sees in us? Truth is He has, over and over in Scripture. My favorite list of these truths to tuck deep in our hearts is by Joyce Meyers’ “Knowing Who I Am In Christ.”

God knows us the very best, but we can probably name people, too, who understand our hearts and have invested in us. Take a moment to write down their names and the wisdom they’re spoken or modeled. Think family members, pastors, teachers, leaders, friends, or neighbors. These are voices on your must-keep list.

Which voices are on your must-keep list? (Twyla Franz)

Wisdom from Those Who Don’t Know You

No matter how short your list of faith-building voices who know you, remember we’re not done yet. Many of the voices I’m deeply grateful for do not know me at all. Books and worship music are my favorite, so for me, these voices are mainly authors and worship leaders. Your list might include podcasters, speakers, and pastors, and other thought leaders.

Let’s stay here for a moment, holding our who-stays list in open hands.

Whose quotes, teachings, or lyrics are most often running through your head?

Which of these voices reinforces what God says about you?

Write them down. These too are voices you want in your head.

Silencing the Negative Noise

If what you’re watching, reading, and listening to adds to the negative noise in your head, you’re in good company. And there’s work you can do. But remember that our goal is to increase the amount of time we’re listening to the right voices. If we focus on the voices that tear us down, cause our thoughts to spiral, or make it harder to hear Jesus’s voice, we accidentally reinforce them.

Let’s talk tips for adding positive voices to our list and giving more attention to the ones we already listed.

Create a playlist of your favorite worship songs (or grab mine from the resource library!)
Play a worship song on repeat. This helps the lyrics get truly stuck in your head.
Write worship song lyrics in the margins of your Bible, in your journal, or on a mirror.
Put Scripture decor on your wall. Hello, Hobby Lobby!
Pick a verse of the year and put it somewhere visible (like your phone wallpaper).
Listen to the Bible while driving or washing dishes.
Fill your Instagram feed with content that plants truth in your heart. My favorites to follow are Jennifer Dukes Lee, (in)courage, The Ruth Experience, Jill E. McCormick, Jennifer Sakata, Robyn Chapman, and Caesar Kalinowski.
Take Mary Demuth’s 90-day Bible reading challenge. It will wreck you!
Try Dwell Differently: Overcome Negative Thinking with the Simple Practice of Memorizing God’s Truth
Set a daily 10-minute timer and read a spiritual formation book. (A great one is She Believed HE Could, So She Did: Trading Culture’s Lies for Christ-Centered Empowerment.)
Journal through Stuff I’d Only Tell God. As you practice honesty, you’ll unroot what’s got to go and root deeper into God’s truth.
Join a community group through your local church.
Host a neighborhood book club. A great book to read together is Jennie Allen’s Find Your People.
Play Scripture put to song–like Alli Holcomb’s All of My Days album.
Write out Scripture verses with this Wrap Yourself In The Word exercise.

A Prayer of Blessing

May we pay attention to the voices that call us out and pull us up. Those who remind us who we are and who we’re not. May their words be the ones stuck in our heads.

Just a friend over here in your corner,