Write contrary to your recurring narratives.
Write about safety when negative thoughts or fear-driven dreams dominate you. Write about the greatness of your achievements when your negative thoughts belittle your accomplishments. Write about your kindness when your negative thoughts see you as evil.
For instance
- My old story says I never finish anything — yet this evening I closed the last lesson of the course I started in January. I do finish things; here is the proof, dated today.
- I came home after dark and everything was fine — the street, the door, the quiet. I am safe, and tonight is one more fact on that pile.
- I had the same dream again, I was failing in the exam, in reality, I am not failing in exams anymore. And even if I did, which happened, it wasn't as bad as I saw it in the dream. My experience with exams was mostly success. I will pass the next one too.
- Today, as happened multiple times in the last week, two men looked at me and one of them tried to initiate a conversation. They probably see me beautiful. I'm beautiful. At least as far as many men think!
- Someone who believes he is seen as weak may behave in exactly the opposite way, and spend his life looking defensive and angry. Today I noticed I was doing a version of that — and nothing about the moment actually called for it.