Goal: An experience-based understanding of how they can improve their self-confidence. From being familiar with how thoughts work. And knowing how to stop automatic negative thoughts from affecting their self-confidence and self-esteem.
Equipment list for session 3:
- PC with Power Point
- Projector/TV to show Power Point
- Flipchart paper
- Flipchart stand
- Black/green/blue markers
- Pencils for the students*
- Notebooks for the students*
- Pencil sharpener*
*iPads or similar can be used if the students can bring their notes to every session
Wellcome – Time: 5 min
Trainers will say to the group:
Last session you learned that self-esteem and self-confidence are two different things. Self-confidence is believing we are worthy, important and valuable human beings. What we think about ourselves will determine our self-esteem. When we think critical, negative and attacking thoughts about ourselves, we will suffer low self-confidence. What is something you remember from last session or want to share about your home assignment?
Part 1: Introduction to the concept of thoughts – Time: 10 min
Purpose: This exercise is designed to promote a sense of inner peace by helping participants realize they are not alone in having negative thoughts. It encourages them to accept their thoughts without judgment and to begin developing the ability to choose more positive or optimistic perspectives when possible.
The goal is not to eliminate negative thoughts entirely, but to build awareness and create space for healthier, more supportive ways of thinking.
Introduction – Step 1:
Show the PowerPoint and ask the group what they see and if anyone can relate. Whatever they say will be correct, and add, if it has not been said that if this represents their thoughts and minds, who can relate?
Write on Flipchart/the board while you say:
- On average, people have about 80,000 thoughts per day
- Out of this number, how many percentages do you think are automatic negative thoughts? Wait for guesses before you continue.
- Out of these, studies, and psychological estimates, suggest that:
- 80% of thoughts are negative (write below the big number)
And about 95% of our thoughts are repetitive (the same thoughts as the day before.
This means you might have over 64,000 negative thoughts a day, many of which are automatic — they happen without you realizing it. These Automatic Negative Thoughts (ANTs) often go unchecked unless you actively work to notice and challenge them.
- 80% of thoughts are negative (write below the big number)
Thoughts are the ideas, opinions, and mental images that go through your mind. They can be about anything — your feelings, memories, plans, or how you understand the world. Thoughts help you solve problems, make decisions, and express yourself. They happen constantly, whether you’re aware of them or not.
Negative thoughts are not facts. They’re just thoughts — and thoughts can change.
Automatically Negative Thoughts (ANTs) are negative thoughts that pop into your mind without you consciously thinking them. They’re often quick, repetitive, and biased in a harmful way. These thoughts can make you feel anxious, sad, or insecure. Examples of ANTs: “I’m not good enough.” “Everyone is judging me.” “I always mess things up.”
ANTs are common and can be challenged or changed with practice. Recognizing them is the first step to reducing their power.
Part 2 Thought experiment – Time: 10 min
Trainers will say to the group:
- Many of our thoughts are also placed there by others.
- Are you willing to be part of a thought experiment? It is not dangerous. If you are – you can close your eyes and listen to the thoughts, we are serving you. It is not a competition about remembering everything. You are only to listen and observe how you react to these thoughts/situations when you are thinking about them.
- So, close your eyes. Here we go:
Ask the group: Which situation created the most feelings and reactions in you? Hear from as many as you can, without commenting.
Closure/Summary– Time: 2 min
Remember: A thought is just a thought and not a fact. Many of your thoughts have been placed there by others and are not your own! You have started to filter negative thoughts, and continued work on the matter will result in inner peace.
Home assignment – Time: 5 min
Introduction for the students: Purpose of a home assignment is that if you want something new in your life, you have to do something new. When you take action between each session, change will happen. Assignment: Every time you think something negative about yourself, practice thinking a new thought right away: Stop! Then say to your negative thought X: You are not welcomed here!
Acknowledge the class/students – Time 2 min
Find something from today’s session you can acknowledge before you say goodbye.
