“Words I Say to Myself” – A Self-Talk Reflection Guide

Your inner voice matters. Let’s help it heal too.

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🔹 Purpose: To help patients notice and gently reshape the way they speak to themselves during pain, movement, and daily life — reinforcing safety, compassion, and confidence.

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🔹 Why This Matters: Many people living with persistent pain carry a harsh inner script:   

“Don’t mess this up.”

“You’re weak.”

“This will never get better.”

These phrases don’t just reflect beliefs — they shape them. This tool helps patients recognize unhelpful self-talk and practice kinder, more supportive internal dialogue.

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🌀 How to Use: Patients can fill this out at the end of a movement session, during a flare, or anytime they notice strong internal dialogue. Works well with journaling, breathwork, or other reflection tools.

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🔘 Reflection Prompts:

1. What did I say to myself today when I felt pain or doubt? (Write down any phrases you remember thinking or saying internally.)

Example: “I knew this would hurt. I shouldn’t have tried.”

2. Was that voice helpful or harmful? (Circle one or reflect in your own words.)      

☐ Supportive

☐ Critical

☐ Protective

☐ Fearful

☐ Encouraging

☐ Discouraging

3. Where do I think that voice came from? (Explore origins gently — no judgment.)

☐ A past experience?

☐ A parent, teacher, or clinician?

☐ Social media or cultural messaging?

☐ My own fears?

4. What could I say instead that’s still honest — but more helpful?

Examples:

➤ “This is hard, but I’m trying.” ✅

➤ “It’s okay to feel this. I can handle it.” ✅

➤ “My body is learning — not failing.” ✅

➤ “I’ve made it through worse.” ✅

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Optional Daily Affirmation:

“I’m allowed to speak to myself with the same kindness I’d offer someone I love.”

This resource is part of The Wondering Clinician Toolkit. It’s not medical advice—just a tool to support learning, reflection, and healing. Always consult your clinician when needed.