Try to avoid self-criticism. Whenever you start thinking negatively of yourself, reframe it as a positive comment. For example, if you’re thinking, “I can’t believe I’m so dumb,” say instead, “I’m am smart! If I put my mind to it, I can learn anything!” If you make a mistake, think of it as a learning opportunity. For example, instead of thinking, “I’m so upset that I didn’t get that job,” you might think “Maybe I can ask them for feedback so I can do even better on the next application!”
You can use comparison as a motivation for self-improvement.
Stress can build up slowly over time. Pay attention to how your body reacts to help determine when you are stressed out. Learn to say “no” to responsibilities and commitments you can’t handle. Establish firm boundaries with your coworkers and friends about taking on too many extra tasks. If you’re unable to cut back on responsibilities and commitments, change the way you respond to stress. If you’re overwhelmed, pause for 5 minutes. Do some deep breathing or stand and take a walk around the room. People handle stress differently. Don’t let other people tell you that you shouldn’t be stressed if you feel it.
Meditation, deep relaxation, yoga, tai chi, and other mindful practices are a great way to loosen tension and let go of stress. Find a practice or activity that soothes you, such as taking a bubble bath or reading a book. These are great ways to pamper yourself while providing a way for you to decompress.
Break down your goals into smaller, manageable steps. For example, if you want to write a book, give yourself a daily word count or join a writing group. When you finish something, you’ll feel a sense of pride and accomplishment that will give you confidence to continue.
Keep a gratitude journal where you write down 1 thing every day that you are thankful for. When you are feeling unhappy or stressed, read this journal for motivation. Thank people in your life who are important for you. Let them know how much they mean to you.
If you feel suicidal, reach out for help. In the U. S. , contact the 988 Suicide and Crisis Lifeline by calling or texting 988, or text HOME to 741741 to reach the Crisis Textline. In the UK, call Samaritans at 116 123. In Australia, call Lifeline Australia at 13 11 14.
Mindful eating can help you feel full faster, reducing how much you eat. It will also increase your satisfaction with the meal that you just ate.
A single serving size of vegetables is 75 grams (2. 6 oz). This is roughly equal to 4 spears of asparagus, 2 medium-sized whole carrots, 20 green beans, or 16 small florets of broccoli. A single serving of fruit is 150 grams (5. 3 oz). This could be 1 medium-sized apple, a banana, 32 grapes, or 1/8 of a melon. [11] X Research source
Whole wheat bread Brown rice Whole wheat pasta Beans, lentils, and other legumes Vegetables like broccoli, Brussels sprouts, and artichokes Fruits like berries and apples
Fish Walnuts Tofu Spinach Kale Eggs
It is okay to indulge in treats occasionally. Just don’t make it a regular habit.
In baked goods like cookies, you can replace butter or margarine with applesauce and canola oil. Use oats or whole wheat flour instead of white all-purpose flour. Instead of eating the whole egg, why not cook just the egg whites? You can make egg white omelettes or scrambled egg whites. Replace full-fat milk with skim milk or use a non-dairy substitute, like almond milk or soy milk.
To help you sleep better, try using blackout curtains on your windows. Stop using electronics, such as phones and computers, an hour before bed. Drinking herbal tea, such as chamomile or valerian, or taking a warm shower can also help.
If you’re feeling down or stressed, try taking a brisk walk or do a quick set of jumping jacks. Activity is a great way to quickly boost your mood. If you find it hard to schedule exercise, try to fit in small bursts of movement throughout your day. Get up and walk around the office at work. Take the stairs instead of the elevator. Do chores at home.
Try taking a walk or riding your bike outside during this time. This can provide some exercise for additional benefits. Wear sunscreen if you’re going out in the sun for any longer than 12-15 minutes. A hat or protective clothing will also prevent you from getting sunburned. If you live somewhere without much sun, try taking Vitamin D supplements for a similar effect. Aim for 600 international units (IU) a day. [21] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Meditate once a day. Over time, as you get better, you can start meditating for longer periods, such as 10, 15, or 20 minutes. There are many apps and online videos that can guide you through meditation. These include Headspace, Calm, and Insight Timer.
Check in with friends you haven’t seen in a while. Send them letters, emails, or presents in the mail. Make sure to remember important dates, like birthdays or anniversaries. Form bonds in your community by befriending your neighbors and other local residents. You might volunteer at a local school, house of worship, charity, or political action group to form new connections. You don’t need to have a ton of friends to reap the benefits. In fact, a few, strong friendships can be more powerful than having several shallow acquaintances.
A cat or dog can cost $1000 USD for the first year of ownership and around $500 USD for each year after that. Pets can have unexpected medical issues as well. [25] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Adopting a pet is a good option if you prefer to spend more time at home. Most pets require a few hours of care and companionship a day.
You don’t have to say “yes” to every favor, but you might give someone a hand when they need someone to assist them with a task. Sometimes just talking to be people can help them, especially if they are going through a tough time. Check in with loved ones with a phone call or card when they may be feeling down. Volunteer at a charity that serves an issue you care about. You might walk dogs at a shelter, raise money for medical research, or collect clothing for children in need.
Establish and enforce boundaries with people with these tendencies. Let them know exactly what behavior you will and will not tolerate. If you have family members who are causing undue stress, you may not be able to avoid them entirely. You can, however, limit your contact to family events.
