Improve the Moment Worksheet


     a. I can do it. Say to yourself what you’d say to encourage another.
b.  I can win.

     a. You “might” do it.
b.  You’ll probably lose, but it won’t hurt to try.


This situation won’t last forever.
I’ve already been through many other painful experiences, and I’ve survived.
This too shall pass.
My feelings make me uncomfortable right now, but I can accept them.
I can be anxious and still deal with the situation.
I’m strong enough to handle what’s happening to me right now.
This is an opportunity for me to learn how to cope with my fears.
I can ride this out and not let it get to me.
I can take all the time I need right now to let go and relax.
I’ve survived other situations like this before, and I’ll survive this too.
My anxiety/fear/sadness won’t kill me; it just doesn’t feel good right now.
My anxiety/fear/sadness won’t kill me; it just doesn’t feel good right now.
These are just my feelings, and eventually they’ll go away.
It’s okay to feel sad/anxious/afraid sometimes.
My thoughts don’t control my life. I do.
I can thing different thoughts if I want to.
I’m not in danger right now.
So what?!
This situation sucks, but it’s only temporary.
I’m strong and I can deal with this.
I am a valuable and important person, and I’m worthy of the respect of others.
I am my own expert, and I allow others the same privilege.
I can express my ideas, and others need to respect my point of view.
I am aware of my value system and confident of the decisions I make based on my current awareness. I am doing the best I can.
I have a positive expectancy of reaching my goals, afterall, I’ve gotten thing far against all odds and I am not willing to give up the good fight.
I have pride in my past performance and a positive expectancy of the future.
I do many things deserving of compliments even though it is hard to hear them.
I feel warm and loving toward myself, for I am a unique and precious being, ever doing the best my awareness permits, ever growing in wisdom and love.
I am actively in charge of my life and direct it in constructive channels. That is why I come to therapy and DBT Skills group. My primary responsibility is for my own growth and well being (the better I feel about myself, the more willing and able I am to help others.)
I am my own authority (and I am not affected by negative opinions or attitudes of others.)
It is not what happens to me, but how I handle it, that determines my emotional well being.
I’m a success to the degree that I feel warm and loving toward myself.
No one in the entire world is more or less worthy, more or less important, than I.
I count my blessings and rejoice in my growing awareness.
I am an action person; I do first things first and one thing at a time.
I am warm and friendly toward all I contact; I treat everyone with consideration and respect.
I am kind, compassionate and gentle with myself.

Source: Improve the Moment Worksheet


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