Shame gremlins

The Shame Gremlins Tool offers a playful yet powerful way to identify harsh inner voices and replace them with positive, self-affirming thoughts. Learn to recognize the “gremlins” for what they are and build resilience, develop healthier self-perception, and feel more confident.

How to use the tool

• Spot the Gremlins
  • Pay attention to the phrases or thoughts that make them feel “less than.”
  • Ask questions like: “What does your Shame Gremlin say when you make a mistake?”
  • Write down or share these negative messages.
• Name the Thoughts
  • Once identified, label these thoughts as “gremlins,” reinforcing that these are not truths but unhelpful beliefs.
  • Use humor or creativity—maybe even have them draw a “gremlin” to represent the thought.
• Rewrite the Story
  • Refer to the poster’s examples of alternative messages (e.g., “I am good enough,” “It’s okay to make mistakes”).
  • Craft positive responses that feel authentic and motivating.
• Practice Regularly
  • Whether in a classroom discussion, a counseling session, or at home, check in with their thoughts throughout the day.
  • Each time a Shame Gremlin appears, replace it with a more compassionate statement from the tool.
• Reflect and Share
  • Share rewritten thoughts with peers, family members, or a counselor. This open dialogue not only normalizes the experience of negative self-talk but also helps reinforce new, healthier thought patterns.

Benefits of using the tool

• Enhanced Self-Awareness: By identifying and labeling negative thoughts, become more conscious of their internal dialogue.
• Greater Emotional Regulation: Replacing harsh inner voices with kinder messages can reduce stress, anxiety, and feelings of shame.
• Improved Resilience: Recognizing that mistakes and setbacks are part of learning fosters perseverance and a growth mindset.
• Boosted Confidence: Positive self-talk empowers believing in one's abilities and celebrate one's progress.