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Lesson 8

Your Wellness Goal ___________________________________________

Key #7: Monitor your thoughts and replace the ones that keep you from living a healthy, happy life.

In my life I’ve experienced some really horrible things … a few of which have actually happened. Mark Twain

The things you tell yourself can either create stress or they can calm you down and make you feel competent, confident, happy, and relaxed. Do you frequently scare yourself by exaggerating how awful some aspect of your life is? Do you use any of the negative self-talk messages listed below in the left column? Get in the habit of rephrasing them more like the statements listed in the right column.

Negative Self-Talk
(inner messages that disempower)
Rename and Reframe
(to reduce stress)
This is the worst thing that could have happened to me. This wasn’t a nuclear disaster, so I’m OK. Whew!
It’s just going to get worse. Sometimes things get worse, but usually they get better.
My life sucks. My life isn’t always perfect. But it’s usually good and sometimes even great.
I have to do everything myself. It’s OK for me to ask for help. In fact, it’s really smart.
I can’t possibly stick with this diet during the holidays. Holidays can be challenging. I’ll need to plan ahead so I can stick with my plan.
I’m too stressed out to quit smoking. How much stress I feel is mostly up to me. I can choose to better manage my life and my stress.
My whole family is fat. It’s in our genes. There’s nothing I can do about it. There are some additional challenges because of family genetics and habits, but I can succeed when I have a good plan and stick with it.
Bad things like this always happen to me. Sometimes bad things happen to everybody.Sometimes they happen to me. It’s an ebb and flow.
Why don’t I ever get a break? If I stop to think about it, I’ve gotten lots of breaks.
I have no choice. I always have choices. I just may not like the choices or choose to make them.
If only I would get that new job, (or new car) I’d be happy. I don’t need to wait for something to happen in my life in order to be happy. I can choose to be happy right now.

Small Action Step

Pay attention to your thoughts today – especially as they relate to the wellness goal you are focusing on in this e-course. When you catch yourself having a negative thought or making a negative statement, rephrase it on the spot to make it positive. Do this repeatedly throughout the day to help you stop a negative self-talk habit and encourage a positive self-talk habit.

Thank you for sticking with this wellness program. I hope you enjoyed it and that you’ve taken the recommended actions to enhance your wellness lifestyle.

Want more guidance changing the way you think, designing wellness environments, and embracing a wellness lifestyle? Visit my coaching services pages to see if lifestyle coaching might be a good option for you.

Quick Links  (if you miss an email lesson)

Lesson 1: What is a wellness lifestyle?
Lesson 2: Key #1: Have a vision and passionate commitment.
Lesson 3: Key #2: Become an expert on YOU.
Lesson 4: Key #3: Become aware of harmful cultural messages.
Lesson 5: Key #4: Simplify your life to make room for wellness.
Lesson 6: Key #5: Design supportive wellness environments.
Lesson 7: Key #6: Practice daily health and self-care habits.
Lesson 8: Key #7: Become aware of your thoughts.

Quizzes & Worksheets

Wellness Quiz
100 Wellness Actions
Top 10 Daily Self-Care Habits
Self-Care Tracking Sheet (track it to increase accountability)


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