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This tool includes 5 simple statements that serve to calm you through minimization of anxiety and emotional upset. After using this tool, you can expect to feel empowered, as you'll have new, simple ways of using self-talk to calm and ground yourself.
The tool is practical and simple; it is intended for adolescents and adults. Anyone, regardless of exeprience level, can benefit from using this tool.
It should take only 2-5 minutes to read through. It includes short explanations of each self-statement and a final page that lists all 5 statements. You can print any of the pages and keep them nearby. It is suggested that users employ the tool whenever they're anxious or emotionally upset. The more often it is used, the more likely it is that these healthy self-statements will become habit!
Evidence based therapies (e.g., CBT, ACT, Mindfulness) tout the importane of self-talk. The way we talk to ourselves can have an influence on anxiety and emotional management.
Brown B. (2012, March). Listening to shame
ted.com/talks/brene_brown_listening_to_shame/transcript?language=en
Mayo Clinic Staff. (2014, March 4). Positive thinking: Stop negative self-talk to reduce stress
mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
The role of self-talk and anxiety. (2009)
mams.rmit.edu.au/ih6av19b08wo.pdf
Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., . . . Ayduk, O. (2014) Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324
selfcontrol.psych.lsa.umich.edu/wp-content/uploads/2014/01/KrossJ_Pers_Soc_Psychol2014Self-talk_as_a_regulatory_mechanism_How_you_do_it_matters.pdf