Positive Self-Statements Coping Collection
The
way we speak to ourselves has a significant impact on the way we cope with
emotions and stressors. Positive self-talk involves actively making self-soothing,
encouraging statements when we need them, especially when under pressure. For
a positive self-statement to be effective, it should meet two qualifications:
1)
We need to believe it – A self-statement may sound nice or
make a good social media post but that does not matter. If we do not believe
what we are telling ourselves it isn’t going to work
2)
It should not be too complicated. A positive self-statement
should be simple but practical and useful
The
following exercise will help everyone come up with a collection of positive self-statements
for a variety of emotions and situations. As a group discuss each one. If
someone has an answer, they should share it. If someone in the group does not
have their own positive self-statement, you can use one that you hear from
others in the group. This way the group can help each other. If you want this
to be useful later, write down your favorite answers. Also, the counselor/group
leader may want to use this session to also take note of topics that may be useful
for future groups.
Discuss
the following by filling in the blank in this statement with each item below:
A positive self-statement
that I can use when I feel _______ is…
Frustrated
·
Example: A positive self-statement that I can use
when I feel frustrated is… “What I want to happen is not
happening right now, but I will still be okay”
Sad
or depressed
Anxious
or worried
Like
using (cravings)
Pain
(emotional) or hurt
Afraid
Stressed
or overwhelmed
Bored
Ashamed
or like I am not good enough
Like
quitting or giving up on my goals
Aggressive
(Like I want to lash out)
Jealous
or insecure
Disappointed
or discouraged
Optional:
Are there any personal situations in the group that anyone wants to try
developing a positive self-statement for? (Two examples are provided below for
ideas) – Use the group for feedback if that will help.
·
Example: A positive self-statement that I can use
when I feel like calling my ex to get back together is…” Stay
strong, they are not worth it”
·
Example: A positive self-statement that I can use
when I feel like going to the bar because I am lonely on the weekend
is….” I know what happens when I go there, and I have better ways to
spend my time and money today”
Spaces below to write down your own positive self-statements from personal situations:
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