How to do YOU (ME!)- Chapter 2

Worksheets

 Chapter 2: 

What are some of the key thoughts running through your mind?

5 a day for a week

List the thoughts, how do they make you feels?

Reframe the thoughts, look for evidence that these thoughts may not be true

How would my life look without these negative thoughts?

Challenge the negative beliefs

Day 1- Key Thoughts

I can never be forgiven

I can never be happy

I am dumb

I can never be happy in my own skin

I am not good enough

How do I feel about these thoughts?

I feel scared, I feel sad about them, I feel anxious, Stressed, confused

I have been forgiven by God, who sent Jesus to forgive my sins, I am not that person any longer, I can do good things now, I can be a responsible grown up now, I can be a new me, I am not that person any longer. These thoughts hold me back, make me miserable.

Having my children die before me is so very sad, I can be happy and grieve my loss at the same time. They would want me to live a happy life. I have seen and done many things that provided happiness. I have many great things in my life that make me happy. Laughing with Dad, the ocean, my friends, Rambo, and sometimes my marriage. I travel, I have all the money I need, I have family. I have the opportunity to grow and change, to add even more happiness to my life

I have common sense on many things, I have accomplished goals in the past, I have read books that have grown me, and I will read more. I can learn new things.

I am sometimes very happy with my body, I sometimes think I look very chic and cute, I am growing in learning fashion and I feel very confident at times. I am happy with my weight.

I am good enough, People like me, now I just need to like myself.

How would my life be different without these thoughts?

The whole world would be my oyster. I would be rested, happy, secure, and brave. To be without fear- my goal!

Challenge- CAtch the thoughts, note them as thoughts, let them go

I CAN have the other life, the one where I do not feel all those negative thoughts, they come from me, I can let them go.

Day 2

5 key thoughts running through my Brain

Ken will never be well enough for us to have the life I picture

This make me feel frustrated, angry, sad, poor "me"

Ken COULD turn his health around, there are many steps with help that he could take and truly get better

I would feel happy without these thoughts, powerful even, free from worries and able to plan more fun things for our lives

I can not REALLY learn a language

This makes me feel lazy and dumb

I could learn a new language if I put in the time and practice, I have the time to do it, just need the discipline

I would feel confident and happy and proud if I learned a new language, many opportunities to improve, I would feel "smart"

I can not really be a good cook

this makes me feel sad and frustrated

I could start watching shows, read books, practice one meal at a time. Find my signature dish and be proud and confident cooking for others

Again, confidence would appear :) I would feel happy, engaging, I would belong

I can not build muscle

This makes me feel hopeless and a bit "ugly", not good enough

I have not stuck to a plan in forever, I can research and devote the time to tone my whole body, arms included. I have the time

My arms will never look nice

This makes me sad

They can look nice, with procedures and exercise

Arms and muscles= Turn around

I would feel proud, worthy, again confident, powerful

Day 3

Thoughts
Ken will never get out of that chair-

I feel aggravated, mad, deprived

He will get better, get off the oxygen, start moving more, there is no reason this can't be true

My mornings would start off so much better without this thought popping in my head, I would be less mad, less stressed about something that I can't really control anyway

I do not know what today brings, or tomorrow, I can't possibly know that he will not get better

I am fat

sad, shame, depressed

I am not fat, Beth even thinks I need to work on gaining weight. My clothes and scale tell me that this thought is not true

I would feel confident, proud of my toned thin body, I would be free from the diet I've been on for years

I have to do everything

stressed, taken advantage of, tired

I do not do everything :) Dad helps, I have house cleaners, also I enjoy some of the household chores

I would be happy, care free, loved, strong without these thoughts

I have been given NOTHING that I can't handle, I am strong, I am capable, I am healthy enough to be the home maker I wish to be

I am not a good Nana

this makes me sad, guilty, less than "perfect"

I do give the kids time and love when they are here, I can gradually add more time for them as I heal myself time will arrive

I would be a happy granny without these thoughts

I can grow in my ability to spend time with them

My body is tired and It always will be

old, not capable, sad

I can rest and recover and gain more strength

I would be carefree and confiden, powerful without these thoughts

Day 4!

I can not build muscle

I feel inadequate, weak, sad and scared

There is no reason I can not build muscle, I can change my ratio's to more protein and follow a program, I have build muscle before and I can again

This makes me feel powerful, wise and a little tired :)

I will always be tired

this makes me feel tired :)

I can catch up on rest, listen to my body, change my routine, find what works for me, rest when I need to

I feel good about being more rested, hopefull

I can never be good emough

what is good enough? For who? Who decides it. This makes me sad, dejected, not wanting to try

I can learn to accept myself, catch the negative thoughts and send them on their way. i have already seen that this works

I don't like the summer heat

makes me feel dread

I do like summer, all the tourists, fun stuff on the beach, warm feeling on my skin

I can tell myself EACH morning that today will be a good day, no matter what the season. I can enjoy each moment.

Day 5!

My past will always haunt me, I am not a good person

I feel scared, sad, heavy with guilt

I have been forgiven, I am not that person, and will never be that person again, I can grow from my mistakes, I can let go

Boy, would I be a different person without these thoughts.

Catch them and let them go

It is hard to always be the caregiver.

Resentful, sad, heavy

Actually, I am good at caregiving and I also have plenty of time for myself. It's very possible that Ken will get well and I won't be his caregiver as much. Dad is currently easy

I would feel happy to have more ME time

I am weak

I feel week, tired, sad

I would feel powerful without these thoughts

I can take brick by boring brick and increase my strentgh.

I can do hard things

What have I learned-

I feel guilty, sad, heavy, resentful, shame from my thoughts, not my circumstances. My circumstances are actually pretty great :) catch and release