By naming or writing down your thoughts and feelings, you can become aware of what your Bully is telling you. Try these questions:

• What is Bully telling me?

• Hello anxiety, what are you telling me this time?

• What are these feelings I’m experiencing?
   

Putting questions this way will help you become detached from the negative feelings you are experiencing. Look at the difference:

• ‘I am stupid’ becomes ‘Bully is telling me I’m stupid’

• ‘I am going to fail my exams’ becomes 'Bully is telling me I’m going to fail my exams’

• ‘I am anxious’ becomes ‘there are feelings of nervousness in my body’