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Self-talk ('Spheres of Influence' model by Stephen Covey (What can…
Self-talk
'Spheres of Influence' model by Stephen Covey
What can I control?
Typically only ourselves
What can I influence?
usually, ind’s circle of influence is greater than initially perceived
What can’t I influence at this time?
These strategies are reactive moves
to shift energy into sth we have more control over
to use our energy where it counts
Challenging Negative Self-Talk
You can test, challenge & change your self-talk
Challenging the irrational parts
Replacing them with more reasonable thoughts
you’ll be surprised by how much of your thinking is inaccurate, exaggerated, or focused on the negatives
become aware of the negative thoughts
Test the accuracy of your perceptions
Reality testing
What is my evidence for and against my thinking?
Are my thoughts factual, or are they just my interpretations?
Am I jumping to negative conclusions?
How can I find out if my thoughts are actually true?
Look for alternative explanations
If I were being positive, how would I perceive this situation?
What else could this mean?
Are there any other ways that I could look at this situation?
Putting it in perspective
Is this situation as bad as I am making out to be?
What is the worst thing that could happen? How likely is it?
What is the best thing that could happen?
What is most likely to happen?
Is there anything good about this situation?
Will this matter in five years time?
Using goal-directed thinking
Is thinking this way helping me to feel good or to achieve my goals?
What can I do that will help me solve the problem?
Is there something I can learn from this situation, to help me do it better next time?