www.icanbehappy.co.uk                  Homework

Important : Consult your doctor first to see if the strategy below might be beneficial to you.

Replacing unhappy thoughts with happy ones

What I think (negative self critical thoughts) eg. I didn't manage... eg. I am a failure... eg. I have no friends... eg. I will never be happy...

Past Present Future

What I will think (positive optimistic thoughts) eg. I managed to... eg. I'm achieved ... eg. ...is my friend eg. I am going to be happy...

Steps 1 Write down your negative thoughts 2 Think of some alternative positive thoughts. Write them down. 3 Practice replacing negative thoughts with your positive ones. 4 Keep practicing....

Ask people around you to try to speak positively. Explain to them what you're trying to do. Try to avoid negative images or stories, particularly the news ! Work hard at surrounding yourself with fun things. Watch a disney movie even if it seems childish. Plan a sunny midday walk surrounded by nature, and stick to it. Plan some treats, and look forward to them.

examples

Written by an anonymous GP who wants to help his patients help themselves. This page is based on CBT (Cognitive Behaviour Therapy) principles. Free CBT websites              other 'i can' websites