Sh*t I Say to Myself: 40 Ways to Ditch the Negative Self-Talk That's Dragging You Down by Katie Krimer Summary

1. Katie Krimer’s 40 reframes transform negative self-talk into self-compassion rituals
2. Replace “I’m failing” with “I’m learning” using CBT-driven mindfulness techniques
3. Identify 5 cognitive distortion patterns keeping you stuck in mental loops
4. Perfectionism recovery requires daily permission slips for imperfect action
5. Millennial-focused strategies silence comparison culture’s “never enough” narrative
6. Create anti-anxiety playlists of grounding phrases for crisis moments
7. Leverage dark humor strategically to disarm shame spirals effectively
8. Body image healing begins with rewriting internal commentary verbatim
9. Nighttime journaling prompts intercept insomnia-fueling thought avalanches
10. Transform self-criticism into curious inquiry: “What’s really true here?”
11. Build emotional resilience through targeted ego-to-compassion voice shifts
12. Krimer’s “mental filter flip” technique exposes hidden strengths in struggles

About the Author

Katie Krimer, licensed clinical social worker and author of Sht I Say to Myself: 40 Ways to Ditch the Negative Self-Talk That’s Dragging You Down*, is a therapist specializing in mindfulness-based therapies and cognitive behavioral techniques. A recovered negative thinker and former perfectionist, she draws from her clinical experience at New York City’s Union Square Practice and founder role at Growspace, her wellness coaching platform, to address self-critical thought patterns.

Her work blends blunt humor with actionable strategies, reflecting her background in adolescent mental health and trauma-informed care.

Krimer’s expertise extends to her other books, including The Essential Self Compassion Workbook for Teens and The Self-Care Plan for Empaths, which have been embraced by therapists and educators for their interactive exercises and science-backed frameworks. A graduate of NYU’s Silver School of Social Work and Boston University’s psychology program, she holds certifications in mindful self-compassion and acceptance and commitment therapy.

Her relatable voice—honed through therapeutic work with millennials and Gen Z—has solidified her reputation for transforming complex psychological concepts into accessible tools. Sht I Say to Myself* has been featured on mental health platforms and praised for its practical approach to breaking cycles of self-doubt.

FAQs About This Book

What is Sht I Say to Myself* by Katie Krimer about?

Sht I Say to Myself* is a self-help guide by therapist Katie Krimer that tackles negative self-talk using cognitive behavioral therapy (CBT) and mindfulness. It provides 40 actionable strategies to challenge toxic thoughts, reframe perfectionism, and break cycles of anxiety. The book blends humor with clinical expertise, focusing on common phrases like “I’m not good enough” and offering tools to replace them with empowering mantras.

Who should read Sht I Say to Myself*?

This book suits millennials and Gen Z readers struggling with self-doubt, overthinking, or anxiety. It’s ideal for those seeking practical, no-nonsense advice on silencing their inner critic. Therapists may also recommend it to clients as a supplemental resource for managing cognitive distortions.

Is Sht I Say to Myself* worth reading?

Yes, for its concise, relatable approach to mental health. Krimer combines clinical methods with witty anecdotes, making complex psychology accessible. Readers praise its actionable exercises, though some Gen X users note the slang-heavy tone leans millennial.

What are the main cognitive distortions addressed in the book?

Krimer targets:

• All-or-nothing thinking (“I’m a total failure”)
• Catastrophizing (“This will ruin everything”)
• Should statements (“I should be further ahead”) She provides scripts to reframe these patterns using mindfulness and self-compassion.

How does the book use mindfulness to combat negative self-talk?

The guide teaches readers to observe thoughts nonjudgmentally, label them as passing mental events, and redirect focus to the present. Techniques include breathwork, body scans, and grounding exercises to disrupt rumination cycles.

What are key quotes from Sht I Say to Myself*?

Notable lines include:

• “Your thoughts are electrical signals, not facts.”
• “Ghost your toxic mind like a bad Tinder date.” These emphasize detaching from harmful narratives and taking actionable steps toward self-acceptance.

Does Katie Krimer discuss perfectionism in the book?

Yes, she dedicates a chapter to dismantling perfectionism, framing it as a fear-based trap. Strategies include embracing “good enough” outcomes, setting realistic standards, and celebrating minor progress.

How does Sht I Say to Myself* differ from other self-help books?

Krimer’s approach stands out for its Gen Y/Millennial voice, blending clinical rigor with humor (e.g., comparing negative thoughts to “a drunk text from your ex”). It avoids vague affirmations in favor of step-by-step cognitive rewiring.

What criticisms exist about the book?

Some older readers find the slang excessive (e.g., “dope,” “ghosting”), and critics note it focuses more on awareness than deep trauma work. However, most praise its accessibility for those new to CBT.

Can the techniques help with anxiety or depression?

Yes, the CBT-based tools target symptoms like rumination and low self-worth. Krimer includes crisis interventions for panic attacks and actionable steps to build emotional resilience over time.

How does Krimer’s therapy background influence the book?

As a licensed clinical social worker, she integrates evidence-based frameworks like ACT (Acceptance and Commitment Therapy) and DBT (Dialectical Behavior Therapy). Case studies from her practice illustrate real-world applications.

Are there exercises or worksheets in the book?

Yes, each chapter includes:

• Thought-challenging prompts
• Mantra-building activities
• Progress trackers These help readers apply concepts to personal struggles like career stress or body image issues.

What other books complement Sht I Say to Myself*?

Pair with:

• The Self-Compassion Workbook for Teens (Krimer’s other work)
• Atomic Habits for behavior change
• The Subtle Art of Not Giving a Fck* for similar tone