What's 'mind chat', the technique Helen Flanagan is using to overcome her fears in I'm A Celebrity?

Helen Flanagan has been praised by fans for using 'mind chat' to conquer her fears during one of the most difficult challenges in the first episode of the new 'All Stars' version of I'm A Celebrity: South Africa.

The former Coronation Street actor, 32, had to leap from boulder to boulder while suspended in mid-air, before ultimately jumping to try and grab a star for her campmates.

In the lead-up to the challenge Flanagan appeared nervous, detailing her fear of heights and explaining that she felt sick at the thought of attempting the task.

At one point she asked to take off her helmet to try and catch her breath and it was unclear whether the star would pull out of the task.

But having decided to give it a go, Flanagan used a simple mindfulness technique to find her inner strength and calm her anxiety.

As her fellow campmates Fatima Whitbread and Phil Tufnell issued words of support, the mum-of-three thanked them for their encouragement, but explained her own 'mind chat' was going to take over.

Read more: Carol Vorderman avoids sunbathing due to pre-cancerous skin changes

After trying to "calm her mind" and reminding herself that she was "safe", Flanagan carefully talked herself through the task at hand, telling herself she "could do it" and counting herself in before leaping to try and grab the star.

While the actor was just shy of reaching the star, she said she was proud of herself for conquering her fear of heights regardless.

And that was a sentiment echoed by many on social media.

"Well done to Helen Flanagan... she did really well even if she failed she gave it a good go," one user wrote on Twitter.

"I think Helen Flanagan is great, she’s trying to conquer her fears. Good for her," another agreed.

"Didn’t have 'being proud of Helen Flanagan' down as part of my Monday night plan but here we are," yet another user commented.

As the show is pre-recorded Flanagan was able to watch the footage back with her daughter, Matilda, seven, reliving on Instagram Stories how she managed to keep her nerve in the task, which she described as "horrendous".

"Mummy was so scared," she says. "I did it because I thought Matilda will want to watch me doing this."

Read more: Sunday Scaries: How to stop pre-work anxiety

What is mind chat?

The method Helen Flanagan described as 'mind chat' to calm her nerves is actually a powerful self-soothing technique developed by psychotherapist Jordan Friedman to help individuals remain calm and centred in stressful, anxiety-inducing situations.

"It involves engaging in a constructive internal dialogue that provides reassurance and empowers the individual to take control of the situation," explains Barbara Santini, psychologist at Peaches and Screams.

Essentially, mind chat is about being kinder and more understanding towards yourself during difficult times.

"Instead of focusing on what could go wrong, it involves thinking positively about possible outcomes, which can provide emotional relief and clarity when your mind is spinning out of control," Santini continues.

Watch: Helen Flanagan shares update on son after 'terrifying' Alton Towers accident

How can mind chat calm you in stressful situations?

According to Santini, the practice of mind chat allows for self-reflection on how we react to certain situations and enables us to objectively analyse our thoughts from an outside perspective.

"This can help us better handle emotionally charged moments and gain better control over our reactions in high-pressure scenarios," she explains.

"By rehearsing possible responses ahead of time, we can recognise potential pitfalls and take calculated steps towards calming down before any tensions escalate further."

In essence, when we practice mind chat, we are providing ourselves with a positive and supportive internal voice.

"One of the benefits of this is that we nurture a sense of emotional and psychological stability within ourselves," explains Toby Ingham, psychotherapist and author of Retroactive Jealousy, Making Sense of It.

"By keeping a positive and supportive focus we start to gain better control of ourselves, our breathing, our heart rate. As we do this, we start to metabolise hormones like cortisol and adrenaline that tend to elevate our stress response.

"Mind chat is a kind of organic antidote to stress enabling us to keep cool and to remain focussed on the task at hand," Ingham adds.

Read more: Vicky Pattison shares tearful selfie about her anxiety: 'I struggle to push toxic thoughts away'

How to use the technique in every day life

To begin practising mind chat, Santini suggests starting by taking a few deep breaths and identifying the root cause of your anxiety or stress.

"Once you have identified what is causing your feelings, think about the best way to combat them using positive self-talk," she continues.

"This may include phrases such as 'I am capable' or 'I can handle any situation' – anything that speaks positively and encourages self-efficacy in challenging times."

Santini says speaking these mantras aloud gives them more power and makes it easier for our brains to remember them when they are needed most.

"The key to utilising mind chat in everyday life is monitoring how our thoughts affect our behaviour or emotions," she continues.

"When negative thoughts arise, take a step back and recognise why they exist in the first place. Acknowledging where our negative thoughts stem from allows us to better understand ourselves so we can address any issues proactively instead of reacting impulsively due to anxiety."

Santini advises flipping your mindset to always focus on positive thinking.

"Take time each day to actively reflect on all the things going right in your life, rather than any challenges being faced at the present moment," she says.

"This not only provides perspective but also allows for some peace of mind when navigating difficult times ahead."