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A practical evidence-backed tip to snap out of irrational thoughts and quiet the harsh judgy voice in your head.
Yes! That
https://abs.twimg.com/emoji/v2/... draggable="false" alt="🤯" title="Explodierender Kopf" aria-label="Emoji: Explodierender Kopf"> pesky, internal critic that, tells us what we can’t do, what others won’t like, or what will make us uncomfortable.
https://abs.twimg.com/emoji/v2/... draggable="false" alt="🧵" title="Thread" aria-label="Emoji: Thread">with steps to follow belowhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="👇🏼" title="Rückhand Zeigefinger nach unten (mittelheller Hautton)" aria-label="Emoji: Rückhand Zeigefinger nach unten (mittelheller Hautton)">
Yes! That
Step #1: Be Aware
When you feel anxious or nervous & hear that voice do this...
-https://abs.twimg.com/emoji/v2/... draggable="false" alt="✍🏻" title="Schreibende Hand (heller Hautton)" aria-label="Emoji: Schreibende Hand (heller Hautton)">Journal/Write down what you are thinking https://abs.twimg.com/emoji/v2/... draggable="false" alt="🤔" title="Denkendes Gesicht" aria-label="Emoji: Denkendes Gesicht"> verbatim and date, timestamp it
- What does the demon say?
- Write it as is, same words, same tone.
- Write in as much detail as you can.
When you feel anxious or nervous & hear that voice do this...
-
- What does the demon say?
- Write it as is, same words, same tone.
- Write in as much detail as you can.
Step #2: Prep
- BREATHE. Slow your breathing rate. Takes <60 secs
- Prep a quick plan, a few steps to tackle the situation (as calmly as possible) if it were to come true. Quick short 1-3 pointer plan
- This ensures you have a contingency plan. It also helps you feel safe
- BREATHE. Slow your breathing rate. Takes <60 secs
- Prep a quick plan, a few steps to tackle the situation (as calmly as possible) if it were to come true. Quick short 1-3 pointer plan
- This ensures you have a contingency plan. It also helps you feel safe
Step #3: Proof
- After the event, write down what *actually* happened. Facts!
- What did you imagine you’d hear vs what you actually heard - Verbatim (If possible)
- Were there any wins? Did they compliment you? Did you laugh? Write them ALL down.
- After the event, write down what *actually* happened. Facts!
- What did you imagine you’d hear vs what you actually heard - Verbatim (If possible)
- Were there any wins? Did they compliment you? Did you laugh? Write them ALL down.
Step 4: Compare & Reflect
- Compare the conversation between the demon in your head and what actually happened.
- Is this what happened?
- How true was the voice or how off was it?
- Compare the conversation between the demon in your head and what actually happened.
- Is this what happened?
- How true was the voice or how off was it?
My key finding in comparing and reflecting has been this https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇🏼" title="Rückhand Zeigefinger nach unten (mittelheller Hautton)" aria-label="Emoji: Rückhand Zeigefinger nach unten (mittelheller Hautton)">
99% of times, either the situation is blown out or I was just protecting myself from - uh, well, I don’t know what?
99% of times, either the situation is blown out or I was just protecting myself from - uh, well, I don’t know what?
With this exercise, what you are doing is collecting hard, https://abs.twimg.com/emoji/v2/... draggable="false" alt="✍🏻" title="Schreibende Hand (heller Hautton)" aria-label="Emoji: Schreibende Hand (heller Hautton)">written evidence https://abs.twimg.com/emoji/v2/... draggable="false" alt="⚖️" title="Waage" aria-label="Emoji: Waage"> for you to see & let your brain register the facts.
As you practice this often, over time this will help you overwrite past beliefs and conditioning...
...and also collect your wins!
As you practice this often, over time this will help you overwrite past beliefs and conditioning...
...and also collect your wins!
This is an experiment worth giving a try!
It’s very powerful, simple and extremely liberating I promise! #Selflove
Give it a try. Happy to help if anyone wants to learn more!
It’s very powerful, simple and extremely liberating I promise! #Selflove
Give it a try. Happy to help if anyone wants to learn more!
