Change “I have to do things perfectly” to “Let me just finish the job”
Change “Oh God; I have so much to do” to “I just finished a task and it went of well. Let me see what to do next”.
Change “I feel like a failure. I’m flawed. If people knew the real me, they wouldn’t like me.” to ” No one is perfect. I am me. And people will have to like me for what I am”.
Change “Something is going to go wrong”, to “Let me do this and see what happens. If something goes wromg I will deal with it hwen it happens”.
Change “Life is a struggle”, ” Life is full of challenges, let me deal with this issue first, even though it is tough”.
Change “I’ve never done it before”. to “It’s an opportunity to learn something new”.
Change, “It’s too complicated”, to “Let me tackle it from a different angle”.
Change “I don’t have the resources” to “Necessity is the mother of invention”.
Change “I was unable to do it” to “I wasn’t able to fit it into my schedule, but I can re-examine some priorities”.
Change “There’s no way it will work”. to “I can try to make it work”.
Change “It’s too much of a change” to “Let me take a chance and try it out”.
Change “No one bothers to communicate with me” to “Let me see how I can open the channels of communication”.
Change “I’m not going to get any better at this” “Let me give it another try”.
Once you have suceeded is changing the target negative thought, move on to the next one on the list.
Don’t expect to become an optimist overnight. With practice, eventually your self-talk will contain less self-criticism and more self-acceptance. You may also become less critical of the world around you. When your state of mind is generally optimistic, you’re better able to handle everyday stress in a more constructive way.