• This situation won’t last forever.
• I’ve already been through many other painful experiences, and I’ve survived.
• This too shall pass.
• My feelings make me uncomfortable right now, but I can accept them.
• I can be anxious and still deal with the situation.
• I’m strong enough to handle what’s happening to me right now.
• This is an opportunity for me to learn how to cope with my fears.
• I can ride this out and not let it get to me.
• I can take all the time I need right now to let go and relax.
• I've survived other situations like this before, and I’ll survive this too.
• My anxiety/fear/sadness won’t kill me; it just doesn't feel good right now.
• These are just my feelings, and eventually they’ll go away.
• It’s okay to feel sad/anxious/afraid sometimes.
• My thoughts don’t control my life. I do.
• I can think different thoughts if I want to.
• I’m not in danger right now.
• So what?!
• This situation sucks, but it’s only temporary.
• I’m strong and I can deal with this.
• I am a valuable and important person, and I’m worthy of the respect of others.
• I am my own expert, and I allow others the same privilege.
• I can express my ideas, and others need to respect my point of view.
• I am aware of my value system and confident of the decisions I make based on my current awareness.
• I am doing the best I can.
• I have a positive expectancy of reaching my goals, after all, I’ve gotten thing far against all odds and I am not willing to give up the good fight.
• I have pride in my past performance and a positive expectancy of the future.
• I do many things deserving of compliments even though it is hard to hear them.
• I feel warm and loving toward myself, for I am a unique and precious being, ever doing the best my awareness permits, ever growing in wisdom and love.
• I am actively in charge of my life and direct it in constructive channels. That is why I come to therapy and DBT Skills group.
• My primary responsibility is for my own growth and well being (the better I feel about myself, the more willing and able I am to help others.)
• I am my own authority (and I am not affected by negative opinions or attitudes of others.)
• It is not what happens to me, but how I handle it, that determines my emotional well being.
• I’m a success to the degree that I feel warm and loving toward myself.
• No one in the entire world is more or less worthy, more or less important, than I.
• I count my blessings and rejoice in my growing awareness.
• I am an action person; I do first things first and one thing at a time.
• I am warm and friendly toward all I contact; I treat everyone with consideration and respect.

            I am kind, compassionate and gentle with myself.