Healthy Alternatives to Loathsome Personal Labels

Part of the Cognitive Behavioural Therapy Workbook Cheat Sheet (UK Edition)

You can transform how you feel by changing the way you think and talk about yourself. The following table splits between negative self-deprecating labels that you may say aloud or inwardly think of yourself, and constructive healthier affirmations that you can choose to say and feel instead. Switching your words this way can help you to see the positives about yourself and your life.

Loathsome Label Alternative Healthy Self-statement
I’m inadequate. I have skills and talents.
I’m worthless. I’m a worthwhile person.
I’m weak. I have both strengths and weaknesses.
I’m no good. I have many good qualities.
I’m a failure. I’m a fallible human being capable of both success and failure.
I don’t matter. I have significance.
I’m defective. I may have certain deficits (like any person) but I’m not defective.
I’m stupid. I can do stupid things sometimes but that doesn’t mean I’m stupid.
I’m unlovable. People can love me and I am worthy of being loved.
I’m pathetic. I have several capabilities.
I’m useless. I do many useful things.
I’m a loser. I’m a normal person who can both win and lose.
I’m bad. I’m a person with both good and bad traits.
I’m disgusting. I’m acceptable.
I’m inferior. I have equal worth to others.
I’m crazy. Even if I sometimes do crazy things, I’m not totally crazy.
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Cognitive Behavioural Therapy Workbook Cheat Sheet (UK Edition)

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