Just a list of general capabilities, things you have accomplished ect...
example list for you:
*I can work and support myself (I don't necessarily love my job, but I have a job and I do well at it)
*I can walk/exercise for overall health (I may not be able to run a marathon...but who wants to, seriously!)
*I can be supportive, helpful, make others happy/laugh...enrich other's lives. (done. here. everyday.)
*I have come through a surgery and other health challenges and gained much ground. I can continue to progress further and expect good things.
ect, ect...this is a start...add on and expand it.
They say count your blessings...well for some of us, we have to excavate for them first...they get buried under negativity.
Writing them out and having them staring at you in the face helps...at least for me.;)
"Courage is not the abscence of fear, it is feeling afraid and doing it anyway!"
"Worrying does not empty tomorrow of its troubles...it empties today of its strength."
Corrie Ten Boom
Panic Syndrome recovery due to CBT