Catch one negative sentence you say to yourself. Write what you'd say if the same thing happened to a friend. This isn't denying reality — use gentle, compassionate, honest language.
Identify the negative sentence you say about yourself.
Imagine what a close friend would want to hear in the same situation.
Write a gentle, compassionate, realistic sentence for yourself.
If it feels comfortable, gently place a hand somewhere on your body.
Choose one small act of self-care for today.
