Based on the book, “The Four Agreements”
Speak with integrity.
Say only what you mean.
Avoid using the word to speak against yourself or gossip about others.
Our words are powerful. The way we talk to ourselves and how we talk to others can have significant effects.
We were born with high self-esteem until we were told that we are not worth it, we are not good enough, and other opinions that people said to us. We start believing them specially if we were told this opinion a lot of times. These opinions programmed us to believe what may not be true. Unfortunately, it is not easy to reprogram our brains to change our belief system.
Cognitive Behavioral Therapy (CBT) is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving. Its goal is to change patterns of thinking or behavior that are behind people’s difficulties, and so change the way they feel. CBT works by changing people’s attitudes and their behavior by focusing on the thoughts, images, beliefs, and attitudes that are held (a person’s cognitive processes) and how these processes relate to the way a person behaves, as a way of dealing with emotional problems. – psychcentral.com
Our automatic negative thoughts were rooted in our childhood and questioning the ANT (automatic negative thought) is a practice to reprogram our brain.
The Automatic Negative Thoughts can make you feel sad, mad, nervous or anxious.
Write it down and ask yourself, is this true?
You don’t have to believe all the negative stuff you tell yourself.
Don’t believe every stupid thing you think. Instead, replace them with words that are new to you but also positive. It usually is weird to hear yourself say good things about yourself, especially if you grew up hearing otherwise. But this practice will help you reprogram your brain and help you start believing something good.
Here is a suggestion for you to try:
- Listen to YouTube videos about affirmations and motivations –HERE
- Take a moment to meditate – one minute of meditation each day can help with your brain and becoming more aware and mindful
- Watch Why We Are Who We Are – HERE
- When an Automatic Negative Thought comes up – PAUSE. BREATHE IN. HOLD BREATH. LONG EXHALE. ASK IF THIS IS TRUE. SAY NO. CHANGE YOUR THOUGHT.
Remind yourself to be kind to yourself. Use kind words to yourself. It is difficult to expect others to respect, love, accept and be kind to us when we don’t accept, love, respect ourselves.