Here is another sheet that my therapist gave me…
*Healthy Self-Talk
Practicing healhty self-talk is an alternative to giving ourselves distorted negative messages.If you are experiencing "negative" feelings,check what negative messages you are giving yourself regarding your situation.Check out your own self-talk–perhaps it is a cognitive distortion,which does not get at the total picture.Ask yourself if you would give a good friend who is experiencing a similar situation the same message you are giving yourself.If not,consider giving yourself the message you would give your friend.Try it.Practice healthy self-talk.
Examples of healthy self-talk:
- Like everyone else,I am a fallible person and at times will make mistakes.I will learn from my mistake.
- I am doing the best I can,given my personal history and my current level of awareness.
- This too shall pass and my life will be better.
- It is O.K. to let myself be distressed for a while.
- I am not helpless.I can and will take steps to get through this crisis.
- I am a worthy and good person.
- I will view this as an opportunity instead of a threat.I will learn something new from this exprience.
- I can stand anything for a time.I will choose to take care of myself no matter what happens.
- My past does not control my future.
- I am not responsible for the feelings or behaviour of others;nor am I responsible to make them okay.
- Others are not perfect,nor will I expect them to be. I am also not perfect.
- I do not have to be perfect to be loved or worthy.
- I cannot control the behaviour of others;I can only control my own behaviour.
- I cannot change the past.I can only change how I perceive the past.
- Take one step at a time.Take on day at a time.
- What is, is.
- I am respectful of others and I deserve respect from others.
- I choose to be optimistic and work through difficulties in a hopeful way.
- I choose to be a good friend to myself.
- I refuse to participate in my own internal negative self-talk.
- I can learn to recognize and stop my negative self-talk.Beating myself up with negative self-talk accomplishes little.
One Step At A Time – Jordin Sparks
