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به واژه ھای درونی توجه کنید. یک یا چند ورق کاغذ را به دو ستون تقسیم کرده و به مدت چند روز پیاپی در ستون سمت راست، تمامی افکار منفی را که به ذھن تان خطور می کنند یادداشت کنید. ھریک از فکر ھا را به صورت مثبت در ستون دوم بازنویسی کنید و این کار را در ذھن خود نیز تمرین کنید تا به صورت عادت درآید. برای مثال: > من نمی توانم این کار را امروز تمام کنممن احتمالا تا امشب بیشتر این کار را تمام می کنم. ارتباط برقرار کردن را بیاموزید و از به زبان آوردن چیز ھایی که احساس می کنید ممکن است به احساس آزردگی، انزجار، عصبانیت و دلھره، ختم شوند، پرھیز کنید.
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