The Power of Self Talk in CBT

I have been working in the field of Cognitive Behavioural Therapy for over 25 years. One of the more powerful tools we can use, when not in an actual session, is to work on the negative views we may have of ourselves as unique individuals and work on transforming these thoughts into positive thoughts.

Positive Self-Talk can at first be difficult, as we may have lived with our self view as being unworthy, "bad" or that we view ourselves as mostly inadequate at or with things in our lives. We are not born bad. We aquire negativity from what might have been said to us, we can grow to believe that the negativety imposed on us is somehow true. This should not be the case.

We may have grown up by comments such as: "you, ll not get first place or even second or third, be greatful" OR "you are not a good person" or "you will not achieve" this or that and so on. Eventually, we can just accept what is really unacceptable, that we are products of what others have made us to be. We reflect as negativity in our very being and think we can never achieve or feel we are good people, that we can change, though it requires effort.

The effort we put in to Positive Self-Talk, will reap benefits.

We can and might begin with a very simple Self-Appraisal:

1. Today I will see my potential to see myself in a positive light. What has been ground into the very fabric of my being CAN be changed. I can, in time with patience, see myself as not wholly bad or negative, but as a person who is worthy of just me.

2. Today I will say Positive statements for myself for my self worth: I can be a good person, I can ask myself for forgiveness, I can have the strength to make amends. I can stop the harm that negativity causes me and others. I can change my thinking through quietly accepting that there is hope for me

3. When we excercise Self-Talk, we are literally saying to ourselves, that we are not all bad or unable to move on. We say that as we breath we live and as I live I can change myself for the benefit of my self and consequently others.

There is so much I could say here and give with gladness to anyone who askes without any return. It is good to give and not except anything in return. Today, is a new day. CBT is about looking forward and not dwelling so much in the past. Of course we ask forgiveness where it is possible. We have to forgive ourselves.

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