Release To Gain More

Stopping Negative Thought Cycles - Self-directed CBT Therapy

Self-help therapies -

Self-help therapies are psychological therapies that you can do in your own time to help with problems like stress, anxiety and depression.

They can be a useful way to try out a therapy like cognitive behavioural therapy (CBT) to see if it's for you.

*If you find this form of self-help therapy isn’t for you, there are other therapies you can try. I’ll leave this link to the NHS website for further information.

Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave.

It's most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems.

There are helpful and unhelpful ways of reacting to a situation, often determined by how you think about them. Emotionally overthinking and stressing about certain situations can lead to you feeling hopeless, lonely, depressed and tired. You become trapped in a negative cycle, sitting at home alone and feeling bad about yourself.

CBT aims to stop negative cycles such as these by breaking down things that make you feel bad, anxious or scared. By making your problems more manageable, CBT can help you change your negative thought patterns and improve the way you feel.

Below is a self-talk list. This is best used when taking yourself through a calmed breathing session. When exhaling, you release any negativity you are holding onto creating an empty space to be refilled by the positive energy you choose to replace it with. This is used as part of a calming exercise that is beneficial for people who are prone to overthinking and struggle with anxiety and negative self-talk.

I AM RELEASING | TO GAIN MORE

I am releasing fear to gain more peace

I am releasing self-doubt to gain more self-trust

I am releasing feeling of lack to gain more gratitude

I am releasing pain from the past to gain more healing + clarity

I am releasing shame to gain more self-acceptance

I am releasing negative self-talk to gain more healthier inner dialogue

I am releasing excuses to gain more perspective

I am releasing worry to gain more mindfulness

I am releasing busyness to gain more rest

I am releasing resentment to gain more happiness

I am releasing comparison to gain more trust in my path

When ending your session, leave with these words:

“Today I’m at peace and my mind will no longer over-analyse the past or stress about the unknown ahead. I am present in the moments in front of my eyes. I am grateful for what I have, while working for what I want.”

G x