During stressful times, much like we are currently experiencing due to the COVID-19 pandemic, it is crucial to take care of your emotional health. This can be done by stopping negative self-talk, giving yourself credit for what you are accomplishing, and connecting with others. Although it can be difficult during stressful times to engage in positive self-talk, it is a necessary process to aid in our ability to improve our overall mood. The following techniques are ways to engage in emotional self-care:

Stop Negative Self-Talk

Negative self-talk can result in unnecessary stress, anxiety, depression, self-doubt, etc. Positive self-talk encourages self-confidence, effective coping, achievement, and a general feeling of well-being. So, ask yourself, “Is my self-talk building me up or tearing me down?” “Is my way of thinking helping me, or is it hindering me?”

Think of a recent time when you were experiencing negative or unhelpful thoughts.
a. What was the situation?
b. How did you feel?
c. What did you do?

Changing Your Self-Talk

Catch it. Recognize when you are having negative or unhelpful thoughts.

Control it. Stop! When you find yourself thinking negatively, say STOP to yourself (silently) to stop the downward spiral of thoughts leading to sadness, guilt, anxiety, self-doubt, hurt, etc.

Challenge it. Challenge what you are saying to yourself using the various questions below.

Change it. Change the negative messages you are telling yourself to more realistic/positive ones to bring about more pleasant and helpful emotions.

Cherish it. Enjoy the moment and the feeling you have just created!

Challenging Your Thoughts

Is this thought helpful? What is a more healthy thought? What would I tell a friend in this situation? (perhaps follow this advice) What evidence do I have that what I’m thinking is really true? What is the evidence against it? Is there any other reason this situation could have occurred? Is there another way of looking at this situation? What are some other points-of-view? What is the worst/best/most likely outcome? If the worst did happen, how could I cope? Would I live through it? Is there anything I can do about this right now? If yes, take appropriate action. If no, accept and move on.

Positive Self-Talk

Positive statements encourage us and help us cope through distressing times. We can say these encouraging words to ourselves and be our own personal coach. We have all survived some very distressing times, and we can use those experiences to encourage us through current difficulties.

Please use this handout to help create positive statements to aid in your ability to improve your emotional well being.

Connect with Others

Reaching out to friends, family, and co-workers when you feel overwhelmed or stressed is important for your mental health and helps improve your overall mood. If you feel like additional help is needed, please consult with a behavioral health team member.