Coping Thoughts#

Emotional RegulationWeek 6

What are coping thoughts?#

Coping thoughts are reminders of how strong you have been in the past when you have survived distressing situations, and they are also reminders of encouraging words that have given you strength.

Coping thoughts are especially helpful when you first notice that you are feeling agitated, nervous, angry or upset. If you can recognise your distress early on, you’ll have a better chance of using one of these thoughts to help soothe yourself.

Examples of coping thoughts:
    • This is just a feeling and will pass.
    • My anxiety does not define me.
    • I am safe and I am going to be alright.
    • I can cope with this. I am stronger than I think.
    • My feelings are allowed to be here.
    • This feeling is a reminder to take a deep breath.
    • I will stay present and ground myself.
    • This is a normal human emotion.
    • Not all thoughts are true or fact.

Tips:

  • Be mindful of negative thoughts.
  • Find positivity through everything, even moments of genuine self-criticism.
  • Be aware of triggers, and remain mindful of symptoms of overwhelm.
  • What would you say to a friend with the same thought/in the same situation?

Recognising negative self-talk#

Examples of negative self-talk include:
    • Personalising (“it’s all my fault” or “I don’t deserve to be happy”)
    • Filtering (“Nobody cares about me”, “nobody wants to be around me” or “nobody trusts me”)

Negative self-talk can also be (and in my case mainly is) falsely considered as genuine belief. For example:

    • “I am a false, disingenuous and selfish person, with no authentic care for the wellbeing of others besides myself”
    • “Any care or love I show towards other people is inherently selfish, with the explicit goal of manipulating them not to leave me”
    • “My value as a human is not inherent, but is a carefully fabricated mask, used to feed on the joy of others for my own selfish gain”
    • “Any happiness I experience is false by definition, as it is built on a selfish endeavour to be happy at the expense of manipulating those around me to feel that I am worthy of that happiness”
    • “Any validation or comfort I attempt to receive from others is further proof that I am undeserving of it; any actions I take to receive comfort only prove that the ‘comfort’ I received is inauthentic”
Backward Coping Ahead PLEASE Skill Forward