༻ 𓆤 ༺

1. What's the worst that can happen? And based on my experience, and not on my emotions, how likely is that to happen?

2. Feelings are sometimes painful, but are time-limited.

3. It will get easier each time I practice.

4. My success is measured by taking skillful action, not whether I was anxious when I did it.

5. I'm not going to let a lapse get in my way. I'm going to continue making progress towards my goal.

6. Feeling I can't do it is not the same as not being able to do it. Stick to the plan.

7. Good job-- I'm staying in the situation, even though it's hard.

8. I'm going to make it.

9. It's a sign of strength to ask for help in an effective way.

10. Knowing when to ask for coaching is a skill in itself.

11. I am a unique person, and I have unique reactions. Only I can determine how I should feel in any given situation.

12. My feelings are not right or wrong, they just simply are.

13. A feeling of uncertainty is not the same as the truth.

14. My painful emotions happen for a reason and are an important source of information and direction for me.