I’m not good enough, I’m not smart enough and nobody likes me.

When you flip the script on comedian Al Franken’s often quoted daily affirmation — “I’m good enough, I’m smart enough and doggone it, people like me” — it sounds an awful lot like what many of us tell ourselves. This type of negative self-talk can be a huge barrier any time, but especially if you’re also struggling with your mental health. It can add to your sadness and depression and lead to a negative view of the world and your place in it.

It's not always easy, but try practicing self-compassion.

Self-compassion is the practice of being kind to yourself when you suffer, fail or feel inadequate. Here are a few ways to practice it:

• Be a friend. Think about the negative words you say internally. Would you ever say them to a friend or someone you love? Think about how you might encourage a friend in the same situation and say those words instead to yourself.
• Write it out. Express what you’re feeling and thinking on paper. It can help release negative thoughts and feelings.
• Snap out of it. Literally. Try lightly snapping a rubber band on your wrist when negative thoughts pop in to remind yourself to stop.

Cognitive behavioral therapy for self-compassion

Cognitive behavioral therapy helps people recognize that feelings and thoughts are not facts. It can be very effective in boosting self-compassion.

Step 1: Recognize when you are thinking negatively about yourself. Listen especially for words like “would, could and should.”

Step 2: Ask yourself for evidence. If you catch yourself thinking, for example, “I’ll never feel better,” fact-check it. Have you come far already? Are you taking active steps to improve your mental health?

Step 3: Then give yourself props. Replace that negative thought with self-compassion. Say, “I’ve worked really hard to get to where I am now,” or “I’ve reached out and built a community to help me when I’m feeling like this,” or “I am better, and I need to tell myself that more.”

We can all use a little self-compassion every day. And it’s easy to add in little ways to show yourself kindness. You can do something:

• Emotional: Hug your pet, write in your journal or cook a favorite dish.
• Mental: Meditate, read a good book or watch a comedy.
• Physical: Exercise, enjoy a warm bath or massage, or sip hot tea.
• Relational: Host a game night, meet up with friends for coffee or send a text.
• Spiritual: Pray, walk in the woods or volunteer.

Finally, if you are on medications for a mental health condition or are seeing a therapist, be sure to take medication as prescribed and keep your appointments. It can be tempting to just give in to self-doubt, but take the steps available to you to feel better. You are good enough and you are smart enough — so be kind to yourself, too.

Self-compassion also means reaching out for help when you need it.

Urgent or not, your mental health care starts with a personalized, in-person assessment to ensure expert support — no appointment needed. Walk into Willowbrooke Urgent Care in Villa Rica located at 20 Herrell Road, Suite 1, Villa Rica, GA 30180 today.

To learn more, call 770-812-3266 or visit WillowbrookeUrgentCare.org.