A cognitive program consists of affirmations using positive thoughts
which improve your confidence that you can manage what you want
to, and make you as calm and relaxed as possible. You can write
your own program using sentences that suit your present situation.
You can change it along the way to keep it relevant.
It is best to use short, precise sentences, or just a single word
Memorise it – repeat it to yourself in your thoughts or by
saying it aloud.
A cognitive program can be especially useful in difficult situations
to counteract automatic negative thoughts, such as anxiety and
To achieve a good effect from affirmations, it can be best to repeat
the sentences several times.
Here are some examples:
I will manage, I have to manage.
I can solve and control the situation now, or later.
I am calm and relaxed.
I will concentrate on the here and now.
Just for today I will not worry.
I will believe in myself and believe that I will achieve my goal.
I can work with myself and learn from my mistakes.
If you have a behaviour you want to change, you can also make
a program with that aim. For example, if you have decided to give
I will breath in revitalising air rather than harmful smoke.
Feeling the urge to do something is not the same as doing it.
I will take it easy and do what I can to relieve symptoms of stress.
I will not be a victim of my craving to smoke.
I am firmly resolved to be a non-smoker.
For anxiety attacks, you can work out your own reassuring sentences,
but here are some examples:
This is an anxiety attack.
It is uncomfortable, but not dangerous.
I cannot faint or go insane.
I will breathe deeply and calmly.
It always passes.