It’s normal to have unhelpful thoughts sometimes — but they don’t define who you are. You can learn to notice them without letting them take over.

Try these strategies:

• Recognise that not all thoughts are facts

• Practise mindfulness to bring attention to the present

• Befriend your inner voice — respond with kindness, not criticism

• Seek support from a trusted person or mental health professional if needed

With awareness and self-compassion, you can reshape your inner dialogue and boost your emotional wellbeing.