How to Beat the Bully in Your Head

How to Beat the Bully in Your Head

We all have that voice in our head that puts us down and reminds us of everything that can go wrong. If you’re tired of hearing that voice, this video will teach you how to shut it down! Check it out to learn an easy technique that will completely change how you talk to yourself. 

Click below to watch now!

Like so many other girls have experienced, I was a target of bullying my sophomore year in high school. It seemed like this girl would stake me out just for the chance to yell terrible things at me. A run in with her would ruin my entire day, and sometimes just the thought that I might run into her between classes was enough to get me upset. The thing was though, that what she was saying wasn’t even true. And if there was even a kernel of truth to it, it was greatly exaggerated.

If you think about it, this is the kind of drama that is constantly going on in our own heads. Pay attention to the stuff that goes through your mind when you’re upset. Not the nicest thoughts, right? What if I told you those thoughts aren’t any more true than the crap that bullies scream at us in the hallway? It’s true. Once you realize that, those horrible thoughts lose the power to hurt you. There is a quick 5-step process that can help you to get control of your thoughts so you can shut down that bully in your head every time.

Step 1

Write down the event or situation that is making you upset

Step 2

Write down as many of those mean thoughts about this as you can. Don’t censor yourself. Seriously let it all out. Nobody is going to see this but you.

Step 3

I’m not going to lie, this part sucks. Read back those upsetting thoughts and name the feelings that pop up.

Step 4

Here comes the good part. Look at each of the bad thoughts you wrote down. Turn off your feelings for a minute and be 100% logical. Ask yourself if these thoughts are 100% true, all of the time. If they aren’t (Spoiler alert: they aren’t), change them so they are actually accurate.

Step 5

Read back your list of corrected thoughts and name the feelings that pop up from that new list.


Are you ready to try this technique for yourself? Download a free copy of the worksheet I give my clients to practice taking down the bully in their heads by filling out the form below! My Beat the Bully in Your Head worksheet organizes this 5-step technique to make it super easy for you to shut down that voice in your head when it gets out of control. Pull out this worksheet the next time your bully starts running her mouth, and I promise that your head will become a much friendlier place. Thanks for watching!

How to Beat the Bully in Your Head | dianemunoz.com
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