- Take some time to reflect on your thoughts and beliefs related to situations in your life where you feel a sense of helplessness.
- Write down any negative thoughts or beliefs that come to mind. Examples may include: “I can’t do this,” “I’m not good enough,” “Nothing I do will make a difference,” “It’s out of my control,” etc.
- Next, challenge each negative thought or belief by asking yourself the following questions:
- Is this thought based on fact or opinion?
- What evidence do I have to support this thought?
- Are there alternative perspectives or interpretations of this situation?
- Is this thought helpful or unhelpful in this situation?
- After challenging each negative thought or belief, come up with a more positive or realistic alternative. For example, instead of “I can’t do this,” try “I may not know how to do this yet, but I am capable of learning and improving.”
- Practice challenging and reframing your negative thoughts and beliefs on a regular basis. This can help to reduce feelings of helplessness and increase your sense of control and self-efficacy.
- Repeat this exercise as many times as you need to until you feel you have a good understanding of your negative thoughts and beliefs and can challenge them effectively.
- Remember that this is an ongoing process and it will take time and practice to change longstanding negative thought patterns. Be kind to yourself and celebrate small wins along the way.
Remember that this is a tool to help you identify and challenge negative thoughts and beliefs, and it’s important to seek professional help if you need it.
Find inspiration in our Positive Affirmation Template!