At minimum 5-15 minutes daily. Listen to tapes whenever you can - driving, getting dressed, cleaning, etc. We are what we think about all day long. Must learn to control our self-talk. It takes 21 days to develop a new habit.
Counseling is extremely important and can be remarkably effective.
It needs to emphasize where you go from here, and learning the necessary skills to be happy and healthy. These affirmations are mostly from Zig Ziglar, who has given me permission to use them for my patients. Saying them out loud uses the entire brain and tells your brain what you want. I have a high energy level, am enthusiastic, and take pride in my appearance and what I do. I have a sense of humor, lots of faith, wisdom, and the vision and courage to use my talents effectively.