Helping kit for positive mind setting

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Main Key points everything you focus on will grow concentrate on the task (do things) rather than on the negative attitudes (what I haven’t done) become calm and silent inside our perception of event make us nervous and anxious. change the perception by concentrating on your strengths and previous positive experience and ability to cope with task be realistic, don’t let your feelings overwhelm you.

Useful tips Changing your negative thought patterns to positive ones will change your feelings and reactions to events. Sometimes you can’t change the event/situation but you can change your reaction towards it. Changing focus and retrain you brain is really important.

Learning to change the negative thoughts to alternative positive thoughts

This means that people turn over from the emotional condition to rational and evaluate the stressful situation in cognitive and reasonable way.

Situation	Negative self-talk	Constructive self-talk
Going to a job interview	What if I mess up?	Although there is a chance I’ll make a number of mistakes it’s unlikely I’ll completely mess up.
Arriving late for an important meeting	This is going to look so awful.	I may be late but it’s not the end of the world. It’s unlikely I’ll be judged by one event.
Work situation	I’ll never get this project in on time.	If I stay focused and take it one step at a time, I’ll make steady progress.

So, sometimes you need to be aware of how our stress-building beliefs affect the behaviour and replace them to realistic, confidence and positive thoughts.

We can use some self-helpful techniques to evaluate the level of stress and to concentrate on the positive ways of thinking. For example, some of the useful questions below can help to break up the common negative beliefs in the areas such as, perfectionism, control, people pleasing and competence.

Stress-building beliefs	Questions for the rational answers
Perfectionism	Do you criticize yourself when you’re not perfect? Do you give up pleasure in order to be the best in everything you do?
Control	Do you have to be perfectly in control at all time? Do you feel that any lack of control is a sing of weakness or failure?
People pleasing	Does your self-esteem depend on everyone else’s opinion of you? Do you keep most negative feelings inside to avoid displeasing others?
Competence	Do you feel you can never do as good a job as other people?

Self awareness check list

• Identify your situation by writing it in one sentence.
• How does it make you feel? Write it down.
• What beliefs underlie those feelings?
• Remind yourself of a similar situation, which you successfully solved/dealt with.
• What abilities/personal skills/attitudes/beliefs/resources helped you at that time?
• Concentrate on the present task or situation. What do you have to do?
• Write a list of what you have to do. What are first 3 steps?
• Be in the present and stay alert (concentrate on the positive feeling of achievement)
• Identify your resources (strengths, abilities, assistance)
• Write down positive beliefs about yourself which will help you to achieve your goal/ solve situation
• Imagine a picture of yourself in a successful accomplished state. Reassure and reward yourself.

Changing our own subjective mind-state will affect reality. Your inner thoughts affect your external reality.

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