Keep a gratitude journal or list 3-5 things you’re grateful for each day. Your gratitude list might include, “my cat,” “a job I love,” “a best friend I can call anytime,” “a cozy bed,” and “good food to eat. ” When you’re feeling down, look back over your gratitude list to help you feel better.
Let’s say you catch yourself thinking, “I’m so ugly. ” You might replace this thought with, “I can’t be ugly because everyone is beautiful in their own way,” or “I’m unique, and that makes me beautiful. ” Use positive affirmations like, “I can do this,” “I’m enough,” or “If I try, I’m already successful. ”
Say, “This outfit looks great on me,” “I did an amazing job in that presentation,” “I’m such a great writer,” or “I love that I’m so compassionate. ”
For instance, don’t worry if all your friends seem to be further along in their careers. Your time will come. Instead, compare your progress to where you were last year.
For instance, let’s say you’ve lost your job. This is a really difficult experience, but you might focus on it as an opportunity to switch careers.
Meditate for 10 minutes. Engage your 5 senses. Do just one thing at a time. Focus on how your feet move against the ground.
For instance, you might value helping others and being creative. To align with these values, you might choose a career in nursing and paint as a hobby. Additionally, you might make conscientious decisions so that you don’t hurt others.
For instance, engage in a hobby, hang out with your friends, play a board game, walk your pet, take a hot bath, read a book, see a movie, go to a concert, or try a new recipe. If there’s something you’ve always wanted to do, try it! For instance, take a class to learn how to paint or watch online tutorials to learn how to dance.
Your strengths might include things like solving math problems, writing, singing, or competing in athletics. Additionally, you might have people skills, analytical skills, or critical thinking skills. Similarly, you might be very creative or able to work collaboratively with people.
For instance, let’s say you have trouble with public speaking. You might join Toastmasters or take an improv class to get better at it. Similarly, you might be unhappy with your fitness level. To improve yourself, you might start a workout program.
Talk to someone. Write in a journal. Do something creative. Exercise.
For instance, you might choose a game of mini golf over a new shirt. You should still buy items you need, like a computer for school or face wash to keep your skin clean. Don’t feel guilty for buying these types of items.
Don’t feel like you have to cut out friends or family who are negative. Instead, simply spend more time with your positive friends and family.
For instance, look for things you have in common with people, even if you seem like very different people. You might both enjoy books, nature, or the same TV show.
For example, you might look for a club that reads science fiction books or a meetup group for people who like drawing.
A good sleep routine might include taking a warm shower, changing into your pajamas, and reading a chapter of a book in bed.
Lean proteins include chicken, fish, turkey, tofu, nuts, and meat replacement products. Complex carbs include foods like starchy vegetables and whole grains.
For instance, walk, run, dance, go to the gym, join a recreational sports team, or go swimming.
You might vent to a friend, do something creative, color in an adult coloring book, engage in a hobby, journal, take a bath, or play with your pet.
It might help to use an app that blocks social media for a period of time every day.
Your therapy appointments may be covered by insurance, so check your benefits.
