Excerpts of sentences about mental health

All the following excerpts of sentences related to mental health are derived from clinical psychological consultation case feedback, empirical research conclusions of mainstream psychology schools, and clinical summaries of counselors who have been practicing for more than 10 years. They are not empty words. Each sentence corresponds to the emotional adjustment verification of at least thousands of real individuals. You can save it directly and read it when you are stuck in a low mood.

During the seven years I have been working as a consultant, I have three pages full of these sentences in my notebook. The teacher first asked me to write them down as emotional anchors for clients. Later I found that many people relied on these short sentences to pull themselves back from the edge of collapse. Let me first show you a few sentences that I often ask visitors to post on their workstations and refrigerator doors. Most of them come from the practical tools of the cognitive behavioral school. They focus on being fast, accurate and stable, and can instantly pull you out of a dead end:

• There is no good or bad mood. When you collapse because of overtime work, it is not because you are weak, but because your brain is sending out an "energy overload" alarm. Last time, there was an operations girl from a large Internet company. She had to carry out double KPIs for three consecutive months without even taking a weekend off. She didn't dare to cry in the company. She posted this sentence under the monitor. When she couldn't help crying for the third time, she looked up and saw it. She finally dared to stop and ordered a cup of hot taro paste and milk green. She stopped scolding herself, "I can't handle this, I'm really useless."
• You don't need to be responsible for other people's emotions. He may be upset because he stepped on dog poop when he went out in the morning. It has nothing to do with whether you said the right thing or wrong. This was the favorite sentence of a housewife who was always accused by her mother-in-law of "nothing will happen" when I was doing community psychological counseling. She used to reflect for a long time on whether she had done something wrong every time her mother-in-law turned her face away. Now she can recite this sentence silently three times when she sees it, and turn around to catch up on dramas. She will no longer be so internally consumed that she can't sleep in the middle of the night.
• As long as you're not actively hurting others, you don't need to be sorry for your existence. Oh, yes, I posted this sentence on the edge of my desk. I used to feel guilty for a long time every time I rejected someone else's request, until one time I had to push a job that was completely outside my scope of responsibility. When I looked up and saw this sentence, I instantly swallowed the "sorry" that was on my lips. It felt so good.

Of course, there are also many visitors who complain to me, saying that this kind of "correcting cognitive" sentences is too "hard", which makes them feel uncomfortable already, and they have to force themselves to change their thinking, which makes them even more tired. I have also saved a lot of words often said by counselors in the humanistic school. It is soft, like a blanket that has just been exposed to the sun, and you feel warm when you wrap it up:

• You don't need to wait until you get better to be worthy of being loved. You deserve to be treated well just as you are now, wrinkled and a little bad. Last year, there was a young man who failed the postgraduate entrance examination. He hid at home for three months and did not dare to see his friends. He always felt that he was a loser and no one would like useless people. It was because of this sentence that he was willing to open the curtains for the first time and go downstairs to have a hot dinner with his parents instead of hiding in the room and eating cold instant noodles.
• Crying is not weakness, it is your body helping you to remove emotional toxins. When you have cried enough, wipe your face, carry on if you want to continue, lie down if you want, no one will say anything to you. I once had a client with moderate anxiety, a man who worked in engineering. He had never dared to shed tears in front of others in his thirties. When he cried for the first time in the consultation room, he clenched his fists and gritted his teeth, and his whole body was shaking. I read this sentence to him, and he cried for almost 20 minutes after hearing it. He said that it was the first time in his life that someone told him that crying is not a shameful thing.
• You are already doing your best within the scope of what you can do, don't push yourself anymore.

I talked to several psychoanalytic counselors at an industry salon before, and they were quite disgusted with the "reconciliation with yourself" that is being talked about all over the Internet now. They said that many people actually use "reconciliation" as an excuse to avoid problems and dare not face their own trauma. Therefore, the words they often talk about are more heart-breaking and hit the pain points of many people:

• Avoiding conflicts will not make the pain go away. The more you don't want to face the past, the more it will become an invisible switch that grows on you and will be triggered at any time, making your life a mess. The first time I heard this, I thought it was too harsh. It wasn’t until I came to a client for consultation because she was never able to fall in love. After more than a dozen conversations, I discovered that every time she looked for a partner, she subconsciously looked for someone with a similar personality to her father, just to make up for the regret of her father’s absence when she was a child. However, she fell into the same hole every time and was bruised and bruised. She wrote this sentence on the title page of her diary, and finally made up her mind to untie the knot of her original family, instead of scolding herself for having “poor vision” every time she broke up.
• All the emotions you subconsciously reject are parts of yourself that you don’t see. Don’t rush to drive them away. Stop and ask them what they want to tell you.
• Don't always blame yourself for "why you can't get out". Some wounds take several years to heal. It doesn't matter if you take it slower.

In addition to the summaries of these professional practitioners, I will also save some sentences made up by visitors or friends around me. They have no theoretical support and are even a bit crude, but they are more practical and practical:

• If you don't want to do something today, you can do it tomorrow as long as you can bear the consequences. This is what a girl who suffered from severe depression wrote in her circle of friends after she recovered. She said that she used to force herself to "finish everything today". If she couldn't finish it, she would suffer from insomnia and anxiety until dawn. But now she has learned to let herself go, and her work efficiency has doubled compared to before.
• Others' evaluation of you is only related to their perception and has nothing to do with what kind of person you are. This was summed up by a friend of mine who is a primary school teacher after an argument with her parents. She was sued by her parents to the principal because she gave her children too little handwriting homework. She was depressed for several days. After thinking about it, this sentence became her mantra. Now she will no longer be internally consumed by other people's accusations.
• When you really can't bear it, go to the vegetable market and look at the lively fish, the steaming braised food, and listen to the boss shouting, and you will find that there is no obstacle that you cannot overcome.

In fact, I have been saving these sentences for almost seven years, and I haven’t lost them after changing my mobile phone three times. It’s not like a single sentence can instantly cure your anxiety and depression. Psychological healing is not a magical thing in the first place. When you are overwhelmed by emotions and can’t breathe, a voice can come out to pull you out and tell you, “It’s not your fault, you can take a breather.” Oh, by the way, if you have any favorite sentences that can help you get out of the emotional quagmire, you can also write them down yourself. Regardless of whether they make sense or not, whatever is useful to you is the best psychological healing sentence.