Therapy Help Needed

So I got accused of being too critical towards myself. I guess I agree even though it's really hard to be aware of the fact that I'm doing this or to which extent.
My homework for this week would be to tell myself one positive encouragement every day, to write them down and bring them to T. Now I have real trouble, actually understanding what I need to do, even though I seemed to understand it in T's office. I don't wanna show up in T's office without having completed my homework cause I really wanna show my willingness to work with her and I guess it's a good exercise. So I guess I hoped that some people here have some examples of positive encouragements to help get my mind back to understanding, cause I feel like when I try to think about what 'positive encouragements' are, my mind just goes stupid and I stare at the words in my head and nothing happens.
I hope someone can help cause I feel really stupid now which is not positive. Asking for help like this is really difficult actually and I'm sorry if it bothers people.

-E

'I accept myself as I am' is one that works for me.

One thing you could do, and I hope I understand correctly what you / T said and I don't stray you away, is to try to notice one or more things that you're being (too) critical about. For example, you may think you're too thin/thick, too slow/fast, too stupid/smart, too ugly/beautiful, patient/inpatient, too suspicious/gullible, too nice/mean, etc...

I believe the exercise is meant to make you think and be more aware of how you perceive yourself in relation to others. You're probably so used to being critical of yourself that it's second nature. I'd bet most times it's not justified and that you're harder on yourself than anybody else would ever be.

For example, you close with "[...] and I'm sorry if it bothers people". You shouldn't worry about bothering people when all you do is asking a question. You're being too hard on yourself thinking you don't deserve to even ask questions. Ask yourself why you feel this way? Is this feeling justified? Do others feel/think this way? What would happen if they all did?

Don't judge yourself, rather try to explore yourself

Well, for today you could say that you asked for help even though it was really difficult. That sounds pretty positive to me

As an aside:

TheCollective wrote: I don't wanna show up in T's office without having completed my homework cause I really wanna show my willingness to work with her and I guess it's a good exercise.

Don't feel under pressure like you have to complete the homework, either. One of my previous T's used to set 'homework' and one of my alts would refuse to do it because she was trying to push his buttons and see whether he would get angry or reject us for not doing what he wanted. He never did, and that was an important lesson for that alter to learn. Of course, your system won't be the same as mine, but just to say you don't have to do anything unless you want to