- Practice makes improvement. (Alternate: Practice makes progress.) Explanation: This is far healthier than saying practice makes perfect.
- Not every flaw or weakness I see in myself, or every problem, needs to be solved right now. There's no immediate danger to me. It's safe to relax right now and to chip away gradually at anything that still feels like a big problem when I'm not as on edge.
- I would prefer to be flawless. I'm not, but I can succeed without being perfect. Explanation: Use the word "prefer" instead of should, could, or must.
- The emotions I'm feeling of [frustration, anxiety, sadness, etc.] hurt. Regardless of why I'm feeling them, they still hurt. I'm sorry I'm having these emotions. Explanation: You can say "I'm sorry" to yourself as you'd say it to someone else. Think: "I'm sorry that happened to you" or "I'm sorry you've got so much to deal with right now."
- Everyone makes mistakes. To err is human. I would prefer not to make mistakes, but I do, and will do in the future.
- It's human to... Explanation: Insert anything you like here. For example, "It's human to repeat mistakes."
- I'm going to give myself the love, kindness, and support I'm craving right now. I'm going to hold my own hand/have my own back.
- It's normal for life to be bumpy, for things to go wrong. I feel frustrated by that and wish it weren't so. I will give myself kindness for when the bumps feel jarring.
- What's the best thing I can do right now, regardless of what's gone before? Explanation: Gives you permission to do what's best now, including care for yourself, regardless of your role in why you've ended up feeling crappy and how your mistakes and imperfections might've contributed to that.
- Tomorrow is a new day. Quote from Ralph Waldo Emerson, "Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day.” Sometimes it helps to have a longer sentiment in mind, but have a shorter phrase you can use that triggers thinking about the longer version.
- You're doing the best you can. (You can add "...and so are most other people.") Explanation: This can help reduce your frustration with yourself and others.
- What do I need most right now? Explanation: The best course of action is situation-dependent. Sometimes it's cocooning yourself, sometimes it isn't.
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