Shifting Negative Self Talk

Self Help Worksheets for Helping self Esteem

Use this self help worksheet to shift your negative self talk when you're experiencing negative self esteem.

Pull out your journal, paper, and pen or open your word processing software.

Copy and paste the following instructions into your word processor or write on your own paper.

To see an example, scroll down.

Write down one of your negative thoughts.

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Answer the following questions

1. How is this statement true?

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2. How is this statement not true?

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3. What would be a more accurate statement or thought?

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4. What have you learned from this experience?

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Example

Write down one of your thoughts.

I'm such an idiot.

Answer the following questions

1. How is this statement true?
   Well maybe I'm not an idiot, I am kind of smart. But I totally spoke inappropriately yesterday with my colleagues. I know they must think I'm rude, inconsiderate, and hurtful.

2. How is this statement not true?
   Well most of what I said was fine. We had a good time yesterday in the office... and I think my colleagues like me. I'm not an idiot in general. In fact I'm pretty smart and capable.

3. What would be a more accurate statement or thought?
   I feel embarrassed about what I said yesterday. There is a possibility that I hurt my colleague's feelings, but I don't know because I haven't asked her. I don't like it when my speaking is thoughtless. I'd like to be more conscious of what I'm saying in these circumstances.

4. What have you learned from this experience?
   In certain circumstances, like when there are a lot of people in the room, I can sometimes slip into a kind of passive aggressive speaking out of nervousness... and I don't like it. I want to be aware in these situations to be more present with myself and others so that I don't do this just out of habit.

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