Negative Self-Talk Worksheet

Do you want to challenge your negative thoughts and become more positive? Then be sure to check out our negative self-talk worksheet to get started today.

How Do I Change Negative Thoughts?

Changing negative thoughts and stopping negative self-talk is essential for personal growth, as these thoughts can hold you back. It’s all about shifting your mindset from self-criticism to self-compassion and viewing your situation from another perspective. Here’s how you can do it:

  • Awareness: Recognize when negative thoughts arise. Notice the patterns and triggers.
  • Challenge: Question the validity of your negative thoughts. Ask yourself if there’s evidence to support them.
  • Reframe: Replace negative thoughts with positive or neutral ones. Find alternative perspectives.
  • Practice: Cultivate a habit of positive thinking. Use affirmations or gratitude exercises to reinforce positivity.
  • Self-compassion: Treat yourself with kindness and understanding. Understand that everyone experiences setbacks and mistakes.

By actively engaging in these steps, you can gradually rewire your brain to think more positively and compassionately. This will not just make your thoughts more positive, it will also improve your quality of life and increase your happiness (Lightsey, 1994).

Using the Negative Self-Talk Worksheet

The Negative Self-Talk Worksheet is a practical tool based on Cognitive Behavioral Therapy (CBT) principles. Here’s how to use it effectively:

  • Identify Negative Thoughts: Write down any negative thoughts or beliefs that come to mind. Be specific and honest.
  • Challenge Negative Thoughts: For each negative thought, ask yourself: Is this thought true? Is there evidence to support it? Can I see this situation differently?
  • Reframe Negative Thoughts: Replace negative thoughts with more balanced or positive ones. Write down alternative perspectives or affirmations.
  • Practice Self-Compassion: Treat yourself with kindness as you work through these thoughts. Remember, change takes time and effort.
  • Reflect and Review: Periodically revisit your worksheet to track progress. Notice any shifts in your thinking patterns and celebrate small victories.

By consistently using this worksheet, you can gain insight into your thought patterns and actively work towards a more positive and empowering mindset.

Negative Self-Talk Worksheet (PDF)

Free and no sign-up required!
negative self talk worksheet