Cognitive behavioral therapy practitioners believe that we have the ability to change our behavior by changing our thoughts. Thoughts are the catalyst that lead to behaviors.  For example, if you think you are a loser and can’t do anything right, you will feel hopeless because you don’t believe you can change the way you feel.  Thinking this way will leave you stuck at the place where you give in to the negative thought pattern. Your actual behavior will be so affected that you can become depressed and disinterested in many aspects of life.  In effect, it’s a self-fulfilling prophecy. You have taken on the negative posture and behavior that your thoughts have led you to become. The first step in controlling your thoughts is awareness. When you catch yourself thinking negatively about yourself, ask yourself these questions:  Is this a kind thing to say? Does this statement make me feel good? Is this something I’d say to someone else? If these answers are no, then you are thinking negatively. By recognizing these instances, you will be able to start reframing these statements into positive statements about yourself. Pay attention to the critical voice in your head. That voice has been telling you negative things for years. That voice has prevented you from living your life to the fullest.  Notice when you hear that voice telling you bad things about yourself. Take a few minutes every day to recall times when you thought something negative about yourself. Think of examples of your skills, positive attributes, qualities that people admire, and so on. Include compliments that you’ve received from others.  This list can encompass anything. For example, you might include that you’re really good with animals or you can make a fantastic chicken pot pie. This list will serve as a reminder that you have accomplished things and that you do certain things well. Refer to this list on a regular basis to improve your self-outlook. When you hear the voice in your head tell you that you’re worthless, take a pause and substitute the negative for something positive. Refer to your list of positive attributes if you need to. For example, if your mind keeps telling you that you’re worthless, you can say, “I have many friends who think that I am worth knowing. I have a lot to contribute.” A mantra is a message that you repeat to yourself to help you think positively. Make up a chant that you can do either out loud or in your head.  For example, tell yourself: “I am a worthwhile and likable member of this family.” Write down your mantra and post it on your bathroom mirror as a daily reminder. You may experience some days when you feel defeated by your own actions.  Keep telling yourself that you are worthy of love.  It’s all about changing your mantra. When you wake up each morning, take a few moments to appreciate yourself. Give yourself a pep talk to highlight your good points.
انتبه لأفكارك. احتفظ بسجل لأفكارك. اصنع قائمة بصفاتك الإيجابية. أسكِت الصوت الناقد بداخلك عن طريق التركيز على ما هو إيجابي. ليكن لك شعارك الخاص. لا تستسلم.