Reprogramming the RAS week 5

17 June 2026

Last week we considered our inner voice and this week we shall begin to look at some simple steps which can help you to have a kinder inner voice, if this is important to you. As ever, these wee tips do not replace professional advice, they are for selfcare and reflection. We shall share these over the next 2 weeks as there are several points to reflect on.

Step one

Awareness – we all have an inner voice which chats away to us all the time, from what will we have for dinner tonight to commenting on how well we think we are going to do in a situation. Become aware of yours, is it a nice and caring voice, a supportive voice or is it critical, even paranoid, or, suspicious of others. There are some conditions the symptoms of which include being distrustful and suspicious of others, holding grudges, always suspecting people’s motives, preoccupied with whether people are loyal etc. If you find you often are suspicious, and mistrusting of others and it interferes with your relationships maybe speak to your GP re linking you to someone to discuss this with. Become aware of the story you tell yourself and the impact this has on your life and relationships and if you need support. Part of awareness and getting the balance back is recognising this and doing something about it.

Points for reflection

Why may using a kinder internal voice be important to you?

What steps can you take now to use a kinder inner voice?

Step two

Drop’ I can’t’ or ‘it’s too hard’ from your vocabulary. As soon as you say you can’t or it’s too hard you are setting yourself up either not to even bother or not to do as well as you could.  Think about it, does ‘I can’t’ or ‘it’s too hard’ sound like the kind of advice that would get anyone feeling upbeat, is this the filter you want to look at the world through, one of beaten before you even start?

Points for reflection

Do you use the phrases I can’t, or ‘it’s too hard, or ‘where is the point’ often?

What could you say instead which may motivate you to start adopting new routines?

Step three

Replace with a positive message.

Now if you have been critical of yourself, or, others have been critical this will take practice but, the more you do it the easier it will become. For example, I enjoy the excitement of trying something new; I care about myself; I will enjoy practicing this till I learn how to do it, I have choices. Learn about affirmations. They are a great way of changing the story we tell ourselves and also help reprogram our inner filter. There are several pieces on the COPE Scotland site on affirmations you may find helpful for example:

• The self-confidence affirmation cards
• The self-confidence workbook
• The Life purpose affirmation cards
• The video on how to make your own affirmation jar

Points for reflection

Do I think practicing affirmations maybe good for me and how am I going to make this part of my new routine?

Step four

Focus on the positive future you would like. Imagine it was a film and you were in charge of the script for your character in the film and it had a happy ending what would your character be doing, or thinking, what goals do they have and how did they achieve them. The following table may be helpful for reflection

There are empty fields for you to reflect and capture areas you would like to address and what you would be doing for this change to happen. Remember, this does not replace professional advice, it is for self-reflection, if you need more support than this, please seek out services in your area or speak to your GP. If you ever feel so overwhelmed you think of suicide, please speak to someone. We have also included a link to a wee video on selfcare ideas to help keep you safe until you talk to someone. https://www.youtube.com/watch?v=13rSv5QOTBA You matter, please remember that

The Samaritans are there 14/7 365 Tel No 116 123

Next week we shall explore other steps towards a kinder inner voice, please remember you do matter and be kind to yourself