Notice negative thoughts and replace them with positive thoughts

I don’t think I’m having as many negative thoughts about myself as I used to. I have really improved with this. I am more accepting of myself. I’m okay :)

We had a lab meeting today were everyone goes around and says what projects they are working on. I noticed that the other students had more projects, and in fact, some of them were working on things that I would have been qualified to work on. I think that I am not being given projects. So I have to fight the feeling that I am being slighted and left out of things on purpose.
Counterthoughts:
1)I am really busy and they know it, that’s why I was not given more work. They may think that I am more busy than I really am.
2) They don’t think I will be here long enough to finish a new project.
3) They want me to concentrate on my dissertation.
4) They thought that I would not be interested in the projects (and really I am not that interested).
5) I am feeling bad because I feel that I am not living up to some unspoken expection. I am comparing myself to others and felt bad about not being like them, not because I actually want to do what they are doing. Maybe if they were doing stupid things I would feel bad too because I was left out.
6) I don’t want to do those things. I like my free time and having a life. It is a blessing that I do not have more work.
7) In the future I do not think that this extra work will help me that much. All I want is an internship, I don’t plan on doing research after I graduate.
8) Why do I want to compare myself to people who I don’t even get along with? We have different goals and values. There is no reason for me to feel like I should be like them.
9) I am doing as much as I can handle right now. If I had wanted new projects I would have asked. I haven’t asked and I won’t ask until I am ready.
10) I am good enough. I’m sure that there are other students out there who are doing the same or not even as much as I am. I’m doing okay. Its all right.
11) I was promised other projects and they have yet to materialize. Its not my fault I was not given what I was promised. It I had been given the projects I was promised I would be working on them.

Well today I did a presentation in class and this is the third time people said I did a good job! I used to always think my school presentations were horrible and I spoke poorly. Maybe I did in the past because I was nervous. But now many people are convincing me that I have changed. I will start believing what they say. My presentations were good, I do speak well, and thats the truth :)

I have changed a lot over the past year. I guess I had to really figure out who I was, what I want to be, and what I think is important. I had to sort out my values and opinions from those of other people. I think that I have finally done that. Countering my negative thoughts has really helped with this.

Whenever I think I am not doing well enough I think about my achievements, goals, and values and then I feel okay. Also, whenever I feel pressure or negative feelings, I stop, and try to figure out what I was thinking just before my mood changed. Then I usually find that I was putting someone elses’ opinions or desires above my own or that I was judging myself by someone elses’s standards. Now, when I go to sleep I don’t worry much. I just think to myself “You can handle it because you have handled everything else”, or “You are good enough and you will be no matter how you do tomorrow”. Then I start thinking about the future and stop worrying. I just feel so good about myself right now. Taking the time to think about what is important to you is the best thing you can do for yourself :)

I have been doing really well with this goal. I have kept myself from getting upselt several times. I was successful replacing negative thoughts about not having many friends at school, getting a bad grade, not having a car, having to walk in the snow, hurting my back, having to read boring stuff in class, and my finances. By replacing my negative thougts and thinking about the future I have kept myself in a positive mood and focused on making my life better. Almost everything that I was worrying about has to do with my current situation as a student. But I am nearly finished the program so all of this is temporary. I am also a smart person and I have survived a lot. I will find a way to cope with my situation and solve my problems!

I know all about identifying negative thoughts and associated moods and how to counter them with evidence. It takes an effort to not let your thoughts and emotions get out of control. I have to strat using what I have learned on myself. Then I will succede with my goals. I will need more time to think and distance myself from situations. Then I will be able to handle things better.
First thought: I will never make it through graduate school, then I won’t get a Ph.D., without a Ph.D. I will not have job security, everyone will think I’m a loser, my life will be horrible. This makes me feel bad and hopeless.
Realistic thoughts: I will probably graduate because I am already half way through. Even if I don’t graduate I already have a master’s degree and I can do a lot with that. I will be okay. People are okay with much less education. My life will not be horrible and ruined if I don’t graduate and chances are that I will graduate anyway.