The easiest way to eliminate negative self-talk is to replace it with better thoughts. Use this worksheet to help you work out why you think the negative thoughts and what you can replace them with.
Questions you can ask yourself when you have a negative thought
⦁ What triggered this thought?
⦁ Is this thought true or just my opinion?
⦁ How does thinking this make me feel?
⦁ What evidence supports or disputes this thought?
⦁ Is this thought interfering with my goals?
⦁ If my best friend had this thought, what would I think and say to him/her?
Use this template to work through your negative thoughts
Example:
Negative Thought: I’m a failure!
Emotions Associated With this Thought: Disappointment, sadness, anger, frustration
Evidence that Disputes This Thought: I’ve overcome tougher things than this. Just because something didn’t go right, doesn’t mean I’m a failure
Alternative Thoughts: I need more practice. I’m pushing my limits. I’ll strengthen my skills and try again.