The way we talk to ourselves has a strong impact on our emotions and confidence. Even though self-talk often happens without thinking, it still shapes how someone feels and reacts. Positive affirmations have been shown to bring beneficial changes to how people feel and handle situations.
The DBT Coping Statements Handout features a list of simple yet powerful affirmations based on DBT principles to replace unhelpful thoughts with more balanced ones. These are especially helpful for moments of stress or overwhelm. Some examples include “I choose to make the best of what I have” and “I will not be hard on myself today.” These short statements are easy to remember and can be used anytime.
Using these coping statements can help young people shift their mindset when they feel upset, overwhelmed, or unsure of what to do. Over time, these positive messages can become a natural part of how they respond to challenges.
Caring adults can use this handout during group discussions, daily check-ins, or moments of quiet reflection to support emotional growth and boost self-confidence.
For additional application, our DBT Positive Affirmations worksheet can be used to supplement this handout.
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References:
- Hastings, S. E., Swales, M. A., Hughes, J. C., Jones, K., & Hastings, R. P. (2022). Universal delivery of a dialectical behaviour therapy skills programme (DBT STEPS-A) for adolescents in a mainstream school: Feasibility study. Discover Psychology, 2(1). https://doi.org/10.1007/s44202-022-00021-x
- Perepletchikova, F., Axelrod, S. R., Kaufman, J., Rounsaville, B. J., Douglas-Palumberi, H., & Miller, A. L. (2010). Adapting dialectical behaviour therapy for children: Towards a new research agenda for paediatric suicidal and non-suicidal self-injurious behaviours. Child and Adolescent Mental Health, 16(2), 116-121. https://doi.org/10.1111/j.1475-3588.2010.00583.x
- Zapolski, T. C., & Smith, G. T. (2016). Pilot study. The Journal of School Nursing, 33(3), 198-204. https://doi.org/10.1177/1059840516673188
