1． Everybody Doesn＇t Have to Love Me
Not everybody has to love me or even like me. I don't necessarily like everybody, I know, so why should everybody else like me? I enjoy being liked and being loved, but if somebody doesn't like me, I will still be okay and still feel like I am an okay person. I cannot make somebody like me, anymore than somebody can get me to like them. I don't need approval all the time. If someone does not approve of me, I will still be okay.
2． It Is Okay to Make Mistakes
Making mistakes is something we all do, and I am still a fine and worthwhile person when I make them. There is no reason for me to get upset when I make a mistake. I am trying, and if I make a mistake, I am going to continue trying. I can handle making a mistake. It is okay for others to make mistakes, too. I will accept mistakes in myself and also mistakes that others make.
3． Other People Are Okay and I Am Okay
People who do things I don't like are not necessarily bad people. They should not necessarily be punished just because I don't like what they do or did. There is no reason why other people should be the way I want them to be, and there is no reason why I should be the way somebody else wants me to be. People will be whatever they want to be, and I will be whatever I want to be. I cannot control other people or change them. They are who they are; we all deserve basic respect.
4． I Don＇t Have to Control Things
I will survive1 if things are different than what I want them to be. I can accept things the way they are, accept people the way they are, and accept myself the way I am. There is no reason to get upset if I can't change things to fit my idea of how they ought to be. There is no reason why I should have to like everything. Even if I don't like it, I can live with it.
5． I Am Responsible for My Day
I am responsible for how I feel and what I do. Nobody can make me feel anything. If I have a rotten day, I am the one who allowed it to be that way. If I have a great day, I am the one who deserves credit for being positive. It is not the responsibility of other people to change so that I can feel better. I am the one who is in charge of my life.
6． I Can Handle It When Things Go Wrong
I don't need to watch out for things to go wrong. Things usually go just fine, and when they don't, I can handle it. I don't have to waste my energy worrying. The sky won't fall in; things will be okay.
7． It Is Important to Try
I can. Even though I may be faced with difficult tasks, it is better to try than to avoid them. Avoiding a task does not give me any opportunities for success or joy, but trying does. Things worth having are worth the effort. I might not be able to do everything, but I can do something.
8． I Am Capable
I don't need someone else to take care of my problems. I am capable. I can take care of myself. I can make decisions for myself. I can think for myself. I don't have to depend on somebody else to take care of me.
9． I Can Change
I don't have to be a certain way because of what has happened in the past. Every day is a new day. It's silly to think I can't help being the way I am. Of course I can. I can change.
10． Other People Are Capable
I can't solve other people's problems for them. I don't have to take on other people's problems as if they were my own. I don't need to change other people or fix up their lives. They are capable and can take care of themselves, and can solve their own problems. I can care and be of some help, but I can't do everything for them.
11． I Can Be Flexible2
There is more than one way to do something. More than one person has had good ideas that will work. There is no one and only "best" way. Everybody has ideas that are worthwhile. Some may make more sense to me than others, but everyone's ideas are worthwhile, and everyone has something worthwhile to contribute.3
1.并非人人都得爱我
不必每个人都得爱我或是喜欢我。我不见得喜欢每一个认识的人，因此为什么每个人都要喜欢我呢？虽然我也很乐意被人喜欢或被人爱，但是如果有人不喜欢我，我也不会介意，仍然会自我感觉良好。我无法强求别人喜欢我，就像别人也无法逼我去喜欢他们一样。我并不总是需要别人的认可。如果有人不满意我，我也照样过得很好。
2．犯错不要紧
我们都会犯错。即使犯了错，我也还是一个优秀的有价值的人。当我犯错时，并没有理由难过。我一直都在努力，如果犯了错，我也会继续努力下去的。对于犯错的事情，我能处理。别人犯了错也不要紧。我既然能接受自己的错误，也能接受别人的错误。
3.别人很好，我也不错
那些做事不讨我喜欢的人，并不一定就是坏人。不能仅仅因为他们做了我不喜欢的事，就去“整”他们。凭什么他们得听我的、我得听他们的？他们有他们的追求，我也有我的理想。他们就是他们，我就是我——我们都应得到基本的尊重。
4.不必什么都管
如果事情和我所想的不一样，我也一样生活。事情该怎么样就怎么样，别人的生活方式、我自己的生活方式都能接受。如果无法照我的想法改变事物，也没有理由难过。我也不需要喜欢每样东西。哪怕不喜欢它，我也能和它共处。
5.我对自己的每一天负责
我怎么想、怎么做，那是我自己的事。任何人都无法影响我的感觉。如果哪一天过得很糟，那是我愿意；如果哪一天过得很爽，那个积极向上的我就应受到嘉奖。我能掌握自己的命运。
6.出了问题我能扛
不能因为害怕出问题就谨小慎微。一切都会好起来的，而出了问题我也能搞掂。没必要杞人忧天。天不会塌下来，一切都会好起来的。
7.重在尝试
我能行。与其回避，不如奋力一搏。回避并不能给我成功的机会，也不会令我快乐，而拼搏总会有机会。只要物有所值，就值得一搏。我也许不能做所有的事情，但我确实能做一些事情。
8.我能行
我不需要别人来处理我的问题，我自己能行。我能照顾好自己，能自己拿主意，独立思考。我不需要靠别人。
9.我能换个活法
不能因为过去发生了什么事，我就得拘泥于某种活法。太阳每天都是新的。如果说我非得这样活，那就太可笑了。我能变。我能换个活法。
10.别人也行
我无法替别人解决问题。我没有必要将别人的问题当成自己的问题来处理。我不需要改变别人或是决定他们的生活。他们自己能行，他们能料理好自己，也能解决自己的问题。我可以关心和帮助他们，但是我不能为他们包办一切。
11.我懂得变通
做事情的方法不止一种。有好办法的人也不只一个。没有哪一种方法是绝对最好的。每个人都可以有好点子。有些办法可能更吸引我，但是每个人的方法都是有价值的。每个人都可以想出一些好点子。
1． survive v．幸存
2． flexible adj．灵活的
3． contribute v．贡献