something my therapist sent me

Positive statements encourage us and help us cope through distressing
times. We can say these encouraging words to ourselves, and be our own
personal coach. We have all survived some very distressing times, and we
can use those experiences to encourage us through current difficulties.
Examples of coping thoughts might be:
 Stop, and breathe, I can do this
 This will pass
 I can be anxious/angry/sad and still deal with this
 I have done this before, and I can do it again
 This feels bad, it’s a normal body reaction – it will pass
 This feels bad, and feelings are very often wrong
 These are just feelings, they will go away
 This won’t last forever
 Short term pain for long term gain
 I can feel bad and still choose to take a new and healthy direction
 I don’t need to rush, I can take things slowly
 I have survived before, I will survive now
 I feel this way because of my past experiences, but I am safe right now
 It’s okay to feel this way, it’s a normal reaction
 Right now, I am not in danger. Right now, I’m safe
 My mind is not always my friend
 Thoughts are just thoughts – they’re not necessarily true or factual
 This is difficult and uncomfortable, but it’s only temporary
 I can use my coping skills and get through this
 I can learn from this and it will be easier next time
 Keep calm and carry on

I like to remind myself, "You're good enough, you're smart enough, and doggone It, people like you." The last part isn't really true, but I tell myself anyway. It helps.