Replace Your Distorted Thoughts with Positive Statements

Say them. Say them aloud. Write them on a post-it. Post reminders in places you are most likely to see them. Say these statements several times throughout the day. You don’t have to believe them. You just have to say the words. As you continue to recovery, you will start to believe what you are saying.

1. I’m doing the best I can.
2. This is going to take a long time, whether or not I try to speed it up. I must take one day at a time.
3. I cannot expect too much from myself right now.
4. It is okay to make mistakes.
5. There will be good days and bad days.
6. It is okay for me to have negative feelings. If I fight having these feelings, it might take longer to feel better.
7. Even though I feel so bad, just getting through the day is proof of my strength. I can be proud of how much I have accomplished when I get through the day feeling this bad.
8. I know that some of the pain I am feeling right now is part of the recovery process.
9. Today, when I am feeling bad, I know that I will not feel bad all of the time. This is just a bad day. I will get through this day the best I can. I will try to rest. I will pamper myself a bit. I will treat myself well because I deserve it. And I will wait this out.
10. Some of what I am feeling is just like what other mothers feel. Not all of my bad feelings are symptoms of PPD. All mothers of new babies feel tired, irritable, or stressed at times.
11. It’s okay that not everyone understands what I am going through. I still have a real illness that is treatable, even if other people don’t know anything about PPD.
12. I will feel like myself again.

 

Adapted from “This Isn’t What I Expected: Overcoming Postpartum Depression” (De Capo Press) by Kleiman & Raskin

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