Negative self talk

[MistySkiesAfterRain]

Anyone got any tips for how to deal with this? Struggling with things like I can't do this, I'm useless etc.

Could you get a book from the library on CBT? Or find a course/video. Sometimes they suggest to keep a negative thought log.

I did a little a long time ago. I suppose you can try turning them around "I can do this" and "I'm not useless". You might not believe yourself at first but spotting the negative thoughts is a good start and trying to offer alternatives.

One of the ideas I've seen is considering what the evidence for and against the negative thought it is. Eg. (Against) well it was hard but I've done it once before so I can do it again.

Another tip is to imagine what a kind friend would say. Try to be gentle on yourself, encourage but be patient.

Here's a thought record It takes some time to get used to the format but once you realise your thoughts aren't necessarily true and you get into the habit of challenging them and thinking of alternative options, it can be hugely helpful.

Thanks these are great suggestions. Will try these.

My tutor from my collage days once gave me a poster of quotes to practice to revise what I said to myself and it helped loads!

For example

I can’t = I am able, I just don’t feel like I can at this moment in time
I’m useless = I am useful, I’m just struggling right now
It’s impossible = it’s possible, I just need to give myself a short break from it

Make a list, and see how many you can turn around. And then practice using them.

A lot of negative self talk that comes out naturally takes inner work and effort. Practicing finding a silver lining in everything will help also. Eg - “I’m having a bad day, but it’s temporary and tomorrow will be better” “I haven’t succeeded this time, but it’s taught me a lesson that I will need to get this right”

Good luck 😊