Self‑talk isn’t fluff—it’s the interface between emotion and action. These short scripts use CBT principles to calm physiology, balance thinking, and move you toward values.
Calming Scripts
“Breathe out slowly; my body knows how to settle.”
“This is a wave; I can ride it for 60 seconds.”
“I’m safe right now; I can soften my shoulders.”
Reframing Scripts
“Feelings are data, not directives.”
“What’s the whole picture—evidence for and against?”
“Uncertainty isn’t danger; I can take one step.”
Courage Scripts
“I can be awkward and still be kind/brave.”
“Future‑me will thank me for ten honest minutes.”
“I’ll do the helpful thing, not the perfect thing.”
Personalize Your Scripts
- Use your own voice and words.
- Keep them short enough to remember under stress.
- Write 3–5 on a card or in your notes app.
When to Use
- Right before a challenging conversation or task.
- When you notice an urge to avoid or to over‑prepare.
- After a setback—pair with a tiny action to re‑engage.
Practice Plan
- Pick two calming and two courage scripts. Read them every morning.
- Use a script whenever stress spikes; exhale slowly as you speak.
- End with one tiny value action (send the message, open the doc).
Over time, these phrases become reflexes that steer you away from spirals and back to what matters. BetterThoughts can store your personal scripts and remind you when to use them.