Do you ever have prolonged bouts of self-doubt?

Or have you ever had those pesky negative thoughts that pop into your mind and refuse to leave?

If so, one tool that can help you move forward from those thoughts instead of giving in to them is “Real Time Resilience.”

This is a quick skill to help us shut down counterproductive thinking, build confidence, and enable greater focus on the task at hand. Real Time Resilience is designed to build optimism by helping us stay realistic and hopeful when faced with a challenge, while focusing us on what we can control to counter unhelpful thoughts.

Real Time Resilience is built around the following four self-talk prompts…

Evidence: “That’s not true because…”

Plan: “If (x) happens, I will (y)…”

Reframe: “A more helpful way to see this is…”

Control: “One thing I can control is…”

The next time you find yourself wrestling with self-doubt or negative thoughts, take a few minutes to mentally walk through these four prompts. By doing so, you will be pushing back against negative thoughts rather than automatically accepting them, which will give you a different view of the situation that is more positive, productive, and actionable.

Keep going, friends!