Resource Alert:
To help you put this strategy into practice, we’ve created a ritual reprogramming template with instructions. Give it a try – it’s designed to support your journey.
Instructions:
1.) Choose Your Level:
2.) Identify Negative Beliefs:
From your Shame Journal, select the negative belief(s) you want to focus on for the day.
3.) Find Contradictory Evidence:
For each belief, list evidence that contradicts it.
For example, let’s say your negative belief is:
“I am always to blame for conflicts in relationships.”
Contradictory evidence would be:
“A friend witnessed an argument I had and said I did not provoke it.”
4.) Choose Your Time:
You can perform this exercise anytime. But for the best results, try to do it in the morning (within an hour after waking up) or in the evening (an hour before going to sleep).
5.) Reflect:
Reflect on the contradictory evidence and allow yourself to absorb and understand how this evidence challenges your negative beliefs.
6.) Repeat for 21 Days:
Continue this practice daily for 21 days to aid in reprogramming your thought patterns.
7.) Note Progress:
At the end of each week, briefly reflect on any changes in your perception or feelings towards these beliefs.
Pro Tip: Keep this sheet in a place where you’ll see it as part of your morning or evening routine to remind you to complete the exercise.
Deeper Dive:
Laura Bonk highlighted the importance of overcoming negative core beliefs while explaining this strategy. Here’s a masterclass that will help you do this.
If you want to build a life free from the effects of narcissistic abuse, we can help you.
