DIRECTIONS: Go to the one page that matches today.
1Pick the pile you need
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2Turn to its page
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3Tick two or three
These are things you are aiming at, not things you believe yet.
When something is hardpage 2
When something goes wrongpage 3
When you are scaredpage 4
When you are crosspage 5
When you are sadpage 6
When it is too muchpage 7
With other peoplepage 8
About being mepage 9
DIRECTIONS: Tick two or three you would really say.
These are for the middle of a thing, not the end of it.
- I can do hard things slowly.
- I am allowed to be bad at something new.
- I can ask for help and still be doing it myself.
- Not yet is different from never.
- I can stop, and come back to it.
- I can do the first bit and decide about the rest afterwards.
- Hard is not the same as impossible.
- I have done things before that I could not do at first.
- I can do it badly on purpose to get started.
DIRECTIONS: Tick two or three you would really say.
For after the mistake, when the useful question is what happens next.
- One bad go is one bad go.
- I can be wrong without being stupid.
- I can say sorry and still like myself.
- Getting it wrong is how I find out what I do not know.
- This will be smaller tomorrow.
- I can fix some of it, and that counts.
- I am allowed to be disappointed and still be alright.
- I can tell somebody what happened.
- Nobody is keeping the list I think they are keeping.
DIRECTIONS: Tick two or three you would really say.
None of these says the fear is silly. It is not, and saying so does not help.
- I can be scared and do it anyway.
- Scared means it matters, not that I should stop.
- I can go first for ten seconds and see.
- I have been this frightened before and it passed.
- I can take somebody with me.
- I can say out loud that I am frightened.
- The waiting is usually worse than the thing.
- I am allowed to be frightened of things other people are not.
- My body does this. It does not decide for me.
DIRECTIONS: Tick two or three you would really say.
All of these assume the feeling is allowed. Sheet 30 is the one about hands.
- I am allowed to be angry.
- I can be furious and still choose what I do.
- I can say I am cross instead of showing it.
- I can come back to this in ten minutes.
- Being right does not mean I have to win now.
- I can be cross with somebody and still like them.
- I do not have to answer straight away.
- I can leave the room and that is not running away.
- The loudest thing I could do is usually not the best one.
DIRECTIONS: Tick two or three you would really say.
Not one of these tells anybody to cheer up. That sentence has never worked.
- I am allowed to be sad for as long as it takes.
- Sad is not the same as broken.
- I do not have to explain it to be allowed it.
- I can be sad and still do the next small thing.
- This feeling has an end even when I cannot see it.
- I can tell one person.
- Crying is a thing bodies do, not a thing that goes wrong.
- I can want to be on my own for a bit.
- I can ask somebody to sit with me and say nothing.
DIRECTIONS: Tick two or three you would really say.
Check this page first when everything feels worse than usual.
- I can do one thing, and then look again.
- Tired makes everything else louder.
- I am allowed to stop before I have finished.
- I can put some of it down.
- I do not have to decide anything important tonight.
- Rest is not a reward for finishing.
- I can ask what actually has to happen today.
- Slower still counts.
- I can say I have had enough.
DIRECTIONS: Tick two or three you would really say.
The ones about the space between you and somebody else.
- I do not have to be liked by everybody.
- I can say what I want and still be kind.
- I can say no.
- What somebody else thinks of me is mostly about them.
- I can be the one who says hello first.
- I can ask instead of guessing what they meant.
- I am allowed to change who I spend time with.
- Being left out is a thing that happened, not a thing I am.
- I can disagree out loud and still be somebody they like.
DIRECTIONS: Tick two or three you would really say.
These are the slowest ones. Nobody says them once and believes them.
- I am worth the same whatever I am good at.
- I can change my mind.
- I do not have to be the best at it to enjoy it.
- I am allowed to take up room.
- I can like something nobody else likes.
- I am allowed to be proud of myself out loud.
- I can be a work in progress and still be alright now.
- I do not have to earn being here.
- I can be different on different days.