One you’ve identified your own common myths, these statements can help you fight them. It might be helpful to put them own note cards and carry them with you to use when you find that a myth has arisen and is charging up emotion mind.

• What’s the worst that can happen? And based on your experience, and note on my emotions, how likely is that to happen?
• Feelings are sometimes painful, but are time limited.
• It will get easier each time I practice.
• My success is measured by taking skilful action, not by whether I was anxious when I did it.
• I’m not going to let a lapse get in my way. I’m going to continue making progress towards my goal.
• Feeling I can’t do it is not the same as not being able to do it. Stick to the plan.
• Good job, I’m staying in the situation, even though it’s hard.
• I’m going to make it.
• It’s a sign of strength to ask for help in an effective way.
• Knowing when to ask for coaching is a skill in itself.
• I am a unique person, and I have unique reactions. Only I can determine how I should feel in any given situation.
• My feelings are not right or wrong, they just simply are.
• A feeling of certainty is not the same as the truth.
• My painful emotions happen for a reason and are an important source of information and direction for me.
• Urges are a natural part of emotions and of being human. Having an urge (even a strong urge) doe snot mean that I have to do anything at all.

Answering these questions may be difficult, but they are worth it. They will help you grow.

Reference : https://dbtselfhelp.weebly.com/uploads/8/2/0/9/82096548/published/t_83.jpg?1487429961