Positive/Negative
I can't do this.
The belief that one is responsible for events outside of their control.
"I am the reason that project at work failed."
What is Personalization
When challenging your negative self-talk, what do you ask yourself about the availability of the evidence?
What is Is there substantial evidence for my thought? and Is there evidence contrary to my thought?
Define Self-Care
What is, any activity we do deliberately to take care of our physical and mental health."
“Nobody likes me, I should stop trying to make friends.”
What is, "I am perfect just the way I am, and the right people will appreciate me for me."
I wish I was as good looking as them
What is Negative
Interpreting the meaning of a situation with little to no evidence.
"They will not like me. They probably think I'm not cool."
What is Jumping to Conclusions
(mind reading/fortune telling)
What do you ask yourself when assessing your interpretation of the situation and evidence for your thought?
What is, Am I attempting to interpret this situation without all the evidence.
The type of self-care that includes eating healthy foods/enough, personal hygiene, exercise, wearing clothes that make you feel good, and resting.
What is, Physical self-care.
"I have never done this before, and I will be terrible at it."
What is, "this is a wonderful opportunity for me to learns from others and grow."
Mistakes help me grow.
What is Positive
Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.
What is Magnification and Minimization.
(Catastrophizing)
When challenging a negative thought, what do you ask to consider other people's perspectives?
What is, What would a friend think about this situation?
The type of self-care that includes taking time off, removing oneself from distractions, expressing feelings, talking about one's problems, and recognizing one's own strengths.
What is, Psychological or Emotional self-care.
"I failed and embarrassed myself."
What is, "I am proud of myself for even trying. That took courage."
Everything always ends up the same, who cares.
What is Negative
Thinking in absolutes such as "always," "never," or "every."
"I never do a good enough job." or "If I don't do this, I will always be a loser."
What is All-or-Nothing Thinking.
When challenging your negative self-talk, what do you ask yourself to challenge your negative view of the situation?
What is, If I look at the situation positively, how is it different?
The type of self-care that includes spending time with people one enjoys, meeting new people, keeping in touch with old friends, and calling/writing family far away.
What is, Social self-care.
"I will disappoint everyone if I change my mind"
What is, "I have the power to change my mind, others will understand."
I really failed at this, and this really sucks. But everything will be okay.
What is Positive.
Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation but focus on the single piece of negative feedback.
What is Disqualifying the Positives.
When challenging your negative self-talk, what do you ask yourself to evaluate the importance/long term impact of the situation?
What is, Will this matter a year from now? How about five years from now?
The type of self-care that includes spending time in nature, meditating or praying, acting in accordance with values/morals, and recognizing the things that give meaning to one's life.
What is, Spiritual self-care.
"I can’t do anything right. I shouldn’t even try.”
What is, "It is enough to do my best."