★ compliment to criticism — whenever a critical thought arises, follow it up immediately with a complimentary thought. this practice helps to defuse the impact of negative self-talk and cultivates a more balanced perspective.

• as you notice a critical thought creeping in, acknowledge it without judgement. for example, you might think; "i don't have the discipline to lose weight".
• quickly follow-up on the criticism with a positive or self-affirming statement. for example, you might say; "however, my dedication to my work and family proves that I am capable of showing commitment, so I will accept this weight-loss challenge."
• practice this exercise throughout the day whenever you catch yourself engaging in self-criticism.
• at the end of the day, reflect on how this exercise influenced your overall thought patterns and emotions.

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★ opposite action — opposite action is a strategy that involves doing the contrary of what your emotions are telling you to do to avoid unhelpful outcomes. here are simple steps to practice taking the opposite action.

• think of a common negative thought or emotion you often experience, such as anxiety, self-doubt, or frustration.
• once you have identified the thought or feeling, create a tangible that is the complete opposite of what that thought or feeling would typically lead you to do. for example, if the thought is; "i am not good enough", the opposite action could be writing down three things you are proud about yourself.
• practice the negative thought whenever a negative thought of feeling arises. after implementing the opposite action, reflect on how this exercise impacted your thought pattern and emotional state. document any changes that occur in your mood.

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get acquainted with your critical thoughts — actively engaging with you critical inner voice can uncover valuable insights into your beliefs, fears, and past experiences that may be influencing your thought patterns. this exercise encourages you to have a dialogue with your critical thoughts to delve deeper into their origins and begin a new journey toward self-compassion and self-discovery.

• identify a tranquil space where you can sit alone and engage in reflective thinking.
• identify a recent critical thought of self-criticism that has been accruing in your mind.
• sit with this thought for a moment and acknowledge its presence without judgement.
• imagine this critical thought as a separate entity or person in the room with you.
• begin a conversation with your critical thought by asking questions such as:
  • where does this belief come from?
  • whose voice does this sound like?
  • what past experiences might have influenced this thought?
  • how does holding onto this criticism serve or protect me?
• allow yourself to listen openly to the responses that come to mind without censoring or rationalizing them.
• reflect on whether any patterns or themes in these responses resonate with you. for example, if you tend to think; "i am a burden on others", the belief may stem from your childhood through the unloving actions of people you relied upon. in your adult life, this belief may be triggered whenever you need help or support from others.
• consider how understanding the origins of your critical thoughts can lead to greater self-compassion and personal growth.

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◇ key

• ★ currently trying to practice more ┆ ♥ loved and used all the time

—— references

• ct, cbt & dbt workbook: 3 in 1 by miriam blake