Hey there, night owls! 
Do you ever find yourself waking up in the middle of the night and engaging in some serious self-bashing and negative self-talk? I do.
We've all been there, and it can be tough to break free from those patterns. But guess what? You have the power to change that narrative and cultivate a more helpful mindset! 
We've all been there, and it can be tough to break free from those patterns. But guess what? You have the power to change that narrative and cultivate a more helpful mindset! I thought I'd post some strategies to help us stop those self-critical thoughts and embrace a kinder, more compassionate inner voice:
Step 1: Awareness and Acceptance: Take a moment to recognize those negative self-talk patterns that arise when you wake up at night. Instead of fighting against them, practice acceptance. Remember, it's normal to have these thoughts, but you can choose how you respond to them. Even though these thoughts are unwanted, accepting them is the first step in allowing the thought's energy to run it's course and eventually leave you.
Step 2: Reframe Unhelpful Thoughts: Challenge those negative thoughts by reframing them in a more positive or realistic light. Replace "I'm a failure" with "I've faced challenges, but I'm constantly learning and growing." It's all about shifting your perspective!
Step 3: Practice Self-Compassion: Be a friend to yourself. Treat yourself with kindness and compassion, just as you would treat a friend who's going through a tough time. When I do this, I'm always horrified at how I'm talking to myself, because I would never say this to a friend. Replace self-bashing with self-encouragement and understanding. You deserve love and care, always.
Step 4: Replace Negative with Positive: When those negative thoughts pop up, consciously replace them with more helpful affirmations or thoughts. Repeat healthier statements like "I am capable," "I am worthy," or "I am more than enough." Trust me, this rewires your brain for the better! (Oh, and I say 'more than enough' because the definition of enough in the dictionary is 'as much as is required'. You are so much more than enough.)
Step 5: Focus on Gratitude: Shift your focus from unhelpful to gratitude. Before you doze off, think of things you can be grateful for. Wayne Dyer once remarked that the thoughts we hold in our minds before drifting off to sleep have the potential to deeply influence our unconscious mind and serve as a powerful catalyst for manifestation. You could be grateful for something as simple as a warm cup of tea or the support of loved ones. Cultivating gratitude helps counteract those negative thoughts.
Step 6: Meditation and Mindfulness: Engage in mindfulness or meditation practices to cultivate a calmer and more peaceful state of mind. There are plenty of guided meditations out there specifically designed for self-compassion, self-acceptance, and positive affirmations. Give them a try!
Remember, changing our self-talk takes time and effort. Be patient with yourself throughout the process and remember that you are on a journey of growth. If you find it challenging to implement these strategies on your own, consider seeking support from a therapist or counselor who can provide personalized guidance. You've got this! 
And if you're interested in diving deeper, here are some resources that might help:
"Self-Compassion: The Proven Power of Being Kind to Yourself" by Kristin Neff 
Headspace or Calm apps (they offer guided meditations for self-compassion and mindfulness) 
"The Science of Well-Being" online course by Yale University on CourseraRemember, you're not alone in this journey. Let's support each other and build a community that uplifts and encourages one another.
Bobbi x
