Now replace negative or untrue thoughts with positive, accurate thoughts. Try these strategies:

Use hopeful statements. Be kind and encouraging to yourself. Instead of thinking a situation won't go well, focus on the positive. Tell yourself, "Even though it's tough, I can handle this."
Forgive yourself. Everyone makes mistakes. But mistakes aren't permanent reflections on you as a person. They're moments in time. Tell yourself, "I made a mistake, but that doesn't make me a bad person."
Avoid 'should' and 'must' statements. If you find that your thoughts are full of these words, you might be putting too many demands on yourself. Try to remove these words from your thoughts. It may lead to a healthier view of what to expect from yourself.
Focus on the positive. Think about the parts of your life that work well. Remember the skills you've used to cope with challenges.
Consider what you've learned. If it was a negative experience, what changes can you make next time to create a more positive outcome?
Relabel upsetting thoughts. Think of negative thoughts as signals to try new, healthy patterns. Ask yourself, "What can I think and do to make this less stressful?"
Encourage yourself. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues asked questions and remained engaged. That means I met my goal."