Change Your Thinking with CBT

It may be hard or unpleasant, and that’s OK. There is no reason why I must always avoid things that are hard or unpleasant. Confronting things that are difficult makes it easier to deal with difficult things in the future and makes me stronger.

might involve stress or hassles, but hassles are a normal part of life. It’s OK to experience hassles in the process of working towards the things I want. Confronting hassles is a good learning experience. If I can achieve my goal, it’s worth the hassles.

It might involve stress or hassles, but hassles are a normal part of life. It’s OK to experience hassles in the process of working towards the things I want. Confronting hassles is a good learning experience. If I can achieve my goal, it’s worth the hassles.

I have no guarantee of success but I’m guaranteed that nothing will change if I don’t give it a go.
I prefer to succeed but I can cope even if I don’t succeed.

I can achieve many things when I put my mind to it. I have achieved lots of things already.
If I do my research, get good advice, and apply myself, I can optimise my chances of success.

Some things require several attempts before we finally succeed. Thomas Edison failed hundreds of times before he finally succeeded in inventing the light bulb.

Better to have tried and failed than to never have tried. There is no shame in failure—only in not giving things a go.
If I try, at least I’ll know that I’ve given it my best shot. Other people might not like it. I should never do anything that others may disapprove of. I need to explain to them why this goal is important, and try to recruit their support. They may not like it but they may still be willing to support me.
I prefer people to approve of everything I do, but I can choose to do some things, even when certain people don’t approve. THE

a terrible thing. Better to have tried and failed than to never have tried. There is no shame in failure—only in not giving things a go.
If I try, at least I’ll know that I’ve given it my best shot.

Better to have tried and failed than to never have tried. There is no shame in failure—only in not giving things a go.
If I try, at least I’ll know that I’ve given it my best shot.

I am learning strategies to relax from the ‘inside’ without alcohol: weekly yoga classes, 20 minutes of mindfulness meditation each evening, relaxing music while cooking, playing with Rover and listening to my audio books.

Experiencing even a small degree of success challenges the ‘I can’t do it’ belief, and increases our motivation. We develop confidence in our ability to succeed as we realise that it is not so hard after all.

Courage is not the absence of fear. It is the willingness to act, in spite of the fear. M. SCOTT PECK, THE ROAD LESS TRAVELED

INGREDIENTS FOR SUCCESS ➤  a belief that change is possible; ➤  self-efficacy—the belief in our ability to succeed; ➤ clearly defined goals; ➤ a plan of action; and ➤  a willingness to confront the obstacles that will arise.

Whether you think you can or you think you can’t, you are right. HENRY FORD

Perfectionist thinking can cause us to focus on our failures and faults, while ignoring our strengths, abilities and past successes.

it is much better to focus on our successes, strengths and achievements than to think about our shortcomings and failures.

No matter how well you do, it only becomes an accomplishment when you tell yourself that you did well. BOB MONTGOMERY, THE TRUTH

No matter how well you do, it only becomes an accomplishment when you tell yourself that you did well. BOB MONTGOMERY, THE TRUTH ABOUT SUCCESS

No matter how well you do, it only becomes an accomplishment when you tell yourself that you did well. BOB MONTGOMERY, THE TRUTH ABOUT SUCCESS AND MOTIVATION

Now visualise your new goal. Picture yourself doing things that you need to do in order to achieve the goal, as well as the final outcome. Make the imagery as vivid as possible and bring it to mind several times a day.