Are you looking for help with

"What if _______ happens?"

"Things will fall apart if I don't ______"

"I need to know for sure that ________"

can become

"Whatever the future brings, I trust myself to handle it"

"I do what I can and allow that to be enough"

"I can live with uncertainty and still experience peace"

"Things don't feel safe, even when nothing is wrong"

"I can't trust people, myself, and/or the world"

"My body gets stuck in fight or flight, and I can't calm down"

can become

"I know how to feel comfortable and safe in my body"

"I am appropriately cautious, but I allow people to earn my trust. I see myself and the world as essentially good"

"Situations that used to trigger me don't phase me anymore"

"I’m always comparing myself to other people"

"I only trust validation when it comes from other people"

"I’m always worried I’m too much or not enough"

"It takes one mistake or failure for me to go from feeling worthwhile to worthless"

can become

"I consistently view myself as no better and no worse than others"

"I can trust and believe in myself, even when others do not"

"I can see myself as lovable and worthwhile, even when I'm imperfect"

"I struggle to make decisions when not everyone agrees or approves"

"It’s hard to know what I actually want, outside of pleasing others"

"I don’t know how to motivate myself without being harsh or critical"

can become

"I make decisions with confidence, even when others disagree"

"I can listen to my own wants and needs with clarity and courage"

"I hold myself accountable and work toward my goals with loving self discipline"

"Either I hold my anger in and feel bitter, or I explode and feel guilty"

"I can't stop replaying past infuriating situations in my head, rehearsing comebacks or imagining what would make it right"

"I struggle to be firm without coming across as aggressive or intimidating"

can become

"I can identify that I'm annoyed or frustrated and advocate for myself accordingly"

"I know my thought patterns that amplify, rather than resolve my anger, I don't get trapped in them anymore"

"I know how to communicate my needs calmly and firmly"

"Things I used to love feel boring or pointless"

"I feel so lonely, but I also want to be alone"

"I feel so hopeless and tired, it’s hard to do anything"

can become

"I'm interested and engaged in my life"

"I feel connected to others and to the world"

"I believe in my ability to overcome setbacks and create the life I want"

"Now that I've lost a loved one or a future I used to imagine, everything feels different"

"I’m feeling confusing and unpredictable emotions- am I normal?"

"Why did this happen to me?"

can become

"Part of me may always grieve what was lost, but I believe the future can be bright"

"I understand the grief process and know how to care for myself as I ride its ups and downs"

"I feel a sense of peace around the events that have shaped my life"

"I find it extremely difficult to 'just see where it goes' with someone I'm dating"

"I find myself checking my phone so much that it's hard to be present for my life"

"I quickly or eventually lose interest in anyone I date; I wonder if there's anyone out there for me"

can become

"I can feel the vulnerability of uncertainty, while still enjoying getting to know someone"

"I can be present for my life while also being responsive to a developing relationship"

"I know how to choose a partner and build a fulfilling connection"

"I feel so disconnected from my partner- when I try to reach out and talk, we end up fighting"

"Past traumas and hurts (within or outside the relationship) make it so hard to trust each other"

"There's a lot of tension and fear around sex in our relationship"

can become

"My partner know how to reach out and connect with one another"

"My partner and I know how to build trust in each other and within ourselves"

"My partner and I love exploring physical intimacy and feel deeply bonded in this part of our relationship"

"I'm not sure if how we relate to one another in my family is healthy"

"When my family tries to discuss tough topics, it always leads to a conflict or a standoff"

"I want to heal past hurts between me and my family members, but I don't want my parents/siblings to feel attacked"

can become

"My family knows how to identify and shift any unhealthy patterns when they arise"

"My family can work through tough topics together with confidence and love"

"I can bring up concerns with my family members without fearing it will harm our relationship"

"Some of my habits hurt me and/or other people"

"I'm not always honest with myself or others about the extent of this habit"

"I go back and forth between feeling sure and unsure I need/want to quit"

"I rely on this habit to avoid feeling painful emotions; I don't like how I feel without it"

can become

"I am now honest with myself and others about my life, and it's a weight lifted off my heart"

"Nothing could convince me to go back to how I was living before I stopped that habit"

"I handle painful emotions and feel joyful emotions while still living by my values"