Updated: Apr 1, 2021


I know that I can handle anything that comes my way. After all, I've been doing it all my life.

Action Plan:

When we’re feeling shitty, one of the things that can make it even worse is that we can often feel angry with ourselves and fearful that we’ll never get past it and always feel this way.

But, in truth, you have already overcome some pretty serious stuff in your life, haven’t you? You are pretty freakin’ amazing when you think about it! I mean think of all of the shit you’ve been through, and you have always come out the other side.

Take a few minutes to journal about something specific that you have overcome in the past. Write it out like you’re telling the story to a friend (“I remember this one time…”). Pay special attention to how you felt at each stage of the way and include those feelings too (“I was so scared”; “I was actually pretty proud of myself for…”; etc.) and especially how great it felt to get past it (“I just couldn’t believe it happened – I was ecstatic!”).

Then, I want you to write out at least 5 things that you think your friend might say to you after hearing the story. You can use these if you need help getting started:

“OMG! I don’t know how you did that! You are amazing!”

“I would have gone out of my ever-lovin’ mind, if that was me! You are so brave!”

“Um, you’re maybe the most inspiring person EVER!”

“You are such a badass for taking that on!”

Then, I want you to say, “I know, right?! I even impressed myself!”

Spiral level: Really Low or Pretty Shitty, Meh

Use when feeling: scared, frustrated, sad, pissed, down on self