Thoughts, Feelings, and Actions
Thoughts, Feelings, and Actions
How we FEEL affects our THOUGHTS and ACTIONS
How we BEHAVE affects our FEELINGS and THOUGHTS
Unhealthy Thoughts
- No one loves me
- I don’t deserve to live
- I should quit
- I just can’t
- I’m not good enough
- Everything I do is wrong
- There’s no hope
- It’s my fault
- I’m a bad person
- I’m weak
- I’m stupid
Unhealthy Actions
- Don’t ask for help
- Stop trying
- Hurt others
- Make a bad choice
- Choose not to do something
- Push others away
- Self harm
- Give up
- Run away
- Suicide attempt
Unhealthy Feelings
- Unloved
- Anxious
- Angry
- Ashamed
- Helpless
- Afraid
- Suicidal
- Sadness
- Hopeless
- Depression
- Confused
- Frustrated
Healthy Thoughts
- I’m loved
- I am deserving
- I should try
- I totally can
- I’m good enough
- It’s ok to make mistakes
- There’s always hope
- I’m capable
- I’m a good person
- I’m strong
- I can control…
Healthy Actions
- Ask for help
- Keep trying
- Help others
- Make a good choice
- Pursue something hard
- Start healing
- Face fears
- Confide in others
- Achieve
Healthy Feelings
- Loved
- Calm
- Confident
- Proud
- Loving
- Peaceful
- Hopeful
- Helpful
- Grateful
- Fearless
- Optimistic
- Happy
Negative to Positive
Negative to Positive
So how can we put this information to use to adjust the cycle from negative to positive? One hack might be to influence our THOUGHTS with positive self-talk and affirmations.
When you hear negative things about yourself, it can be easy to believe those things, but that doesn’t make them true. Positive self-talk can improve the way you see yourself, help you be more optimistic, and can help you feel less depressed or anxious.
3 Steps to Positive Self Talk
3 Steps to Positive Self Talk
RECOGNIZE
Be aware of the negative things you are telling yourself.
QUESTION
Evaluate the evidence for the negative thoughts. Could you do anything to change what you feel bad about? What would you tell a friend who believed these critical things about themselves?
REPLACE
Write down those negative thoughts, and replace each one with a positive attribute that honors you. Be realistic, what are your strengths?
Examples To Try
Negative Examples:
You’re worthless and selfish.
You are terrible with school work.
You never listen to anyone.
You’re broken.
Positive Examples:
I have value and care about others.
I’m doing my best and I’m good at writing.
My friends think I am good listener.
I am healing and getting stronger every day.
Hacking The Body
Hacking The Body
Another way of helping your body go from the negative to the positive is to hack it’s natural hormones to influence how you FEEL. We all have “happiness chemicals” in our body that help us to feel good. Engaging in certain activities can activate these in your body leading to improved mood.
Hacking Happiness Chemicals
Hacking Happiness Chemicals
DOPAMINE
THE REWARD CHEMICAL
Completing a task
Doing self-care activities
Eating good food
Celebrating little wins
Celebrating others’ wins
OXYTOCIN
THE LOVE HORMONE
Playing with a dog
Time with loved ones
Holding hands
Hugging your family
Give a compliment
SEROTONIN
THE MOOD STABILIZER
Meditating
Running
Sun exposure
Walking in nature
Swimming
ENDORPHIN
THE PAIN KILLER
Laughter exercise
Essential oils
Watching a comedy
Dark chocolate
Exercising