For example, when searching for something to feel grateful for, you might identify your good health or a loyal friend. Focus on this thing or person for a few minutes to get yourself into a more positive mindset. Consider why you so are grateful for this thing or person.
For example, you could try taking a walk outside or sitting in a different room of your house for a while. [3] X Research source
For example, an office mate might seem like she has it all, but that person might be dealing with some serious personal issues that you know nothing about. Try not to beat yourself up over your flaws. Even if there are things you might like to change about yourself, throwing guilt in the mix isn’t going to be helpful. [5] X Expert Source Dawn Smith-CamachoCareer & Life Coach Expert Interview. 13 May 2020.
Remember that people who bully and criticize others often do so because they are insecure about themselves. Realizing that someone who is picking on you may be lashing out because of their own person pain and problems may help you to cope with it a bit better. [6] X Research source The criticism is not so much about you, then, as it is about their own feelings of inadequacy.
Try to suppress your first reaction when getting criticism. Thank the person. Then, face what they have said head on. Spend some time over one or two days considering the criticism. Ask yourself what you can learn from the criticism? Say that you get an essay back from a professor. You are hurt to find that your grade is a C- and that the instructor says your “ideas are hard to follow. ” Rather than becoming angry, reread the paper with a fresh mind. It seemed clear enough when you wrote it. Is it still clear on a second read? Try to understand the criticism rather than pushing it away.
For example, if you find yourself thinking, “I’ll never find a new job,” stop and challenge that thought. It’s not a fact, and it is coming from an unreliable source (your anxiety). Instead of accepting this negative thought, turn it into a question, such as, “What can I do to give myself the best chance of getting an interview?”[8] X Research source
Try positive self-talk. Before or after an encounter with a difficult person, it might help you to look yourself in the mirror and give yourself a compliment. For example, you could say something like, “You are smart, capable, and hard-working!”
Make sure that you imagine yourself succeeding with as much detail as possible. How do you look? Who else is there? How do you feel? What do you say?[10] X Research source
Try to dress in clothes that suit the occasion as well. For example, if you are going to a job interview, then a suit or wear-to-work dress would make you feel more confident than a t-shirt and jeans.
Think about why you are proud of these accomplishments as well. Identifying the reasons why some things make you feel proud may help you to feel proud when you have other similar accomplishments. [14] X Research source
For example, you could post a photo of yourself holding an award that you received for your grades or tell your friends at the gym that you improved your mile time.
Also, remember that you are probably much tougher on yourself than you need to be. For example, you may beat yourself up for losing your place during a presentation, but your peers won’t care and may not even have noticed. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
For example, rather than blaming yourself, try to tell yourself something like, “I made a mistake, but that’s okay. I am still a smart, capable person. ”
For example, if a school project does not get the grade that you hoped for, you might tell yourself something like, “My project wasn’t perfect but the other students still seemed interested and asked questions. That means that I met my basic goal. ”[19] X Research source Be patient with yourself. Making changes can take time, so just keep trying to do a little better each day. [20] X Expert Source Dawn Smith-CamachoCareer & Life Coach Expert Interview. 13 May 2020.
