The Post-it wall
23rd February, 20160 Comments
Getting bombarded by negative thoughts has got to be one of the most annoying things ever!
The truth is everyone hears voices, it's just the nature of the voice differs. If you are one to have negative thoughts, why not try a Post-it wall?
Your Post-it wall can be an external representation of the thoughts you would like to hear and can act as a constant reminder of your brilliance.
When you are in a good space, write down all the things you like about yourself, or positive phrases. Put each one on a Post-it note and stick it on a wall of your choosing. It doesn’t have to be a wall, it could be anywhere that you know you will see it - a mirror, the fridge, the back of your door.
You can write things such as, “Hey Beautiful”, “You're amazing”, “You can do it” or “You're born to win!”.
In effect, this is you becoming your own cheerleader and writing these things while you’re in a good space can be helpful to look at when you find yourself in a 'not so good' space.
You can write things when feeling negative, but it does take a lot of will power. It is up to you to choose how much you want to change the thought. See three steps below:
1. Negative thought comes, for example: “I am not good enough”.
2. Reverse this thought. “I am not good enough” becomes “I am good enough”.
3. Write reversed thought onto a Post-it note and stick on the wall.
Have you ever heard the saying, "You have to fake it before you make it"? It’s a little bit like that, but this is just for you. The Post-it wall can be like a mailbox, of you posting letters to yourself.
This kind of thing can work in a box too, you can post your messages and when you feel down pull one out of the box and see what you get. It is important to take control of your mental health, get creative with it and make thinking positively, fun!
Of course there is going to be things that you can’t get off your mind and will need to talk about, but doing activities like this can stop you from feeling overwhelmed. Try it! It can also be a way of being proactive with your mental health.
If you have any experiences of creating your own Post-it walls, please send comments and pictures to firstname.lastname@example.org.
Related articles from our experts
Amanda Perl MSc Psychotherapist Counsellor MBPsS BACP (Accred) CBT PractitionerFebruary 1st, 2017
David Darvasi MBACPFebruary 21st, 2017
Angela Holt (Mindwell Therapy) PGDip, MBACPFebruary 20th, 2017
Andrea Harrn Psychotherapist and Author of The Mood CardsMay 13th, 2011
Imi Lo: Psychotherapist, Art Therapist, Supervisor (MMH,UKCP,HCPC,MBPsS)March 29th, 2015
Keeley Townsend BA (Hons), Ad.Dip.CP with Distinction, MNCS (Acc)December 14th, 2009
Counselling Directory is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.