This past week was definitely one of THOSE weeks. Nothing was going my way, plans fell through, and it seemed like I was receiving more bad news than good. I was just so bummed out and began to fault myself…not realizing that many of these situations were out of my control. Cue the negative thoughts and self doubt.
It’s the beginning of a new week however, and I’m determined to start it off positively! So, here are my self affirmations for the week:
I am KIND
I am SMART
I am AMBITIOUS
I am CONFIDENT
What are you today? Feel free to post your self affirmations below (:
Talk to you soon,
Tanasia K. ❤
“Nothing in nature blooms all year. Be patient with yourself.”
“Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight.”
For those who don’t know, CBT stands for Cognitive Behavioral Therapy.
My counselor advised me to begin practicing CBT during a time when I was experiencing several severe panic attacks throughout the day. The process looks simple on paper, but can be challenging in that it forces us to face our self-defeating thoughts/habits head on and change them. The goal is to “re-frame” these negative thoughts, thus altering the way we think when faced with a tough or unpleasant situation.
The basic CBT process involves:
- Identifying the specific thought or situation that triggered your anxiety.
- Describing the emotions you feel, rating their intensity BEFORE and AFTER the process of re-framing (on a scale of 1-10).
- Listing your automatic negative thoughts.
- Providing evidence in favor and evidence against these thoughts. You’ll find many times that the reasons against such thoughts outweigh the reasons in favor.
- Asking yourself, why is this thought wrong or distorted?
- “Re-framing” the previous negative thought into a positive, reasonable statement that you believe. Rate it.
And that’s all there is to it! Here’s a link to the worksheet I use to guide me through the process. I hope this helps you all!
Until next time,
Tanasia K. ❤
Well, have you? If not, here a few positive, reaffirming thoughts to tell yourself throughout the day. Negative self-talk can be detrimental to our mood and mental health. So be kind to yourself today and trade out those self-defeating thoughts for a few of these:
- “I am worthy and a good person.”
- “Look at how much I have accomplished, and I’m still progressing.”
- “I know I will be okay no matter what happens.”
- “I’m not responsible to make other people okay.”
- “Don’t sweat the small stuff – it’s all small stuff.”
- “My past doesn’t control my future.”
- “I choose to be happy.”
These are just a few of my favorites. What are some reaffirming thoughts you tell yourself when feeling down? Feel free to comment below!
Sending love and happiness,
Tanasia K. ❤