“If I believe it, I can achieve it. ” “Every day is a new beginning. ” “I deserve love and happiness. ”
For example, tell yourself, “I am capable,” “I am a hard worker who can achieve success,” or “I always do my best. ” You may catch yourself in negative self-talk, such as, “I can’t do this. It’s too hard. ” When this happens, don’t be mad at yourself. Instead, turn it around. Tell yourself, “It’s okay to be afraid when trying something new. This is an opportunity to learn, so I’m going to do my best. ”
Filtering out positive experiences so that you focus on the negative. Personalizing negative events so that everything is your fault. Catastrophizing by assuming that the worst will happen. Polarizing every situation as either good or bad.
For example, you might be worried about trying something new. Instead of thinking, “What if I can’t do it?” tell yourself, “This is a great opportunity to try something new. ” You don’t have to ignore negative feelings that you have about a hard situation. Instead, just look for opportunities for growth.
When you catch yourself worrying, make a list of potential positive outcomes. You could write it down, list it in your head, or type it on your phone. At first, it might be hard not to think of things that can go wrong. When this happens, answer the negative thought with a positive thought. For example, you may think, “Group projects always end up with me doing all of the work but getting less credit. ” Counter this thought with, “Group projects help all of us create our most innovative work. ”
For example, you might label a luxury apartment as “good” and a small studio apartment as “bad. ” This can make you feel sad if you can only afford the studio. Challenge this label, focusing on why the studio is actually good, such as that it provides shelter.
Look at photos that remind you of good memories. Post your favorite positivity quotes around your home so that you read them often. Review your gratitude journal.
You could list everything in your life that you’re grateful for, or you could focus on just today. Try keeping a gratitude journal. For example, you might write down 5 things each day that you’re grateful for.
Smile Take a comedy class Watch funny movies Go to a stand-up comedy showcase Read humorous books
Don’t cut people out of your life for having a negative outlook, especially if they’re going through something. Instead, try to spend time with them in a group setting. Additionally, set boundaries so that you can be supportive without sacrificing your positive outlook. If you have a friend who is always negative, then you might try talking with them about it. Ask about their well-being and let them know you have noticed that they often seem unhappy.
Journaling can help you find your purpose. Write your responses to questions like these: What do I want in life? What’s most important to me? Where do I see myself in 5 years? 10 years? What am I really good at? Consider how you enjoyed spending your time when you were growing up. This may connect to your purpose. Think about your personal beliefs. How could they give you purpose?
Make a list of what you want to change, then prioritize it. Start with what’s most important for you.
Use your 5 senses to ground yourself in the moment. For example, smell the scents in the air, observe small details in the scene around you, and listen for the sounds you can pick out. Let go of distractions, such as your phone or earbuds.
Let other people take care of themselves. Don’t be afraid to delegate tasks. Remind yourself that you can’t eliminate difficult moments from your life, but you can approach them differently.
It’s okay to try to change your circumstances, as long as you focus on yourself and not others. You can change you, but not anyone else.
Tell yourself, “I have to fail to learn the lessons I need to be successful. ”
Grab a coffee with a friend. Enjoy your hobby. Watch a favorite TV program. Play with your pet. Play a board game with family members. Eat dessert.
Give your time at a local nonprofit. For example, you could hand out food at the local food bank. Donate your time to help a cause you care about, such as animal rights. You could also donate to charity.
Buy someone a coffee. Give a compliment. Treat a coworker to lunch. Make your family a special treat. Leave a favorite book on a bus seat or park bench. Post a kind note on the bathroom mirror.
Give yourself permission to rest and relax. Don’t think about work or responsibilities during this time.
Work toward a personal goal. Spend time with people you care about. Go to a museum. Check out a new place in your city.
Eat plenty of fruits and vegetables, but limit simple sugars and processed foods. Drink at least 8 glasses of water each day. Don’t overly restrict your diet. Instead, focus on adding nutrition.
Bath salt in a calming scent, such as lavender A book of positive quotes A journal A bottle of essential oil in a scent you like Supplies for a favorite hobby Your favorite comedy flick An adult coloring book and colored pencils
Let people know what you will and won’t tolerate. For example, tell your friends that you will turn off your phone at 10:00 p. m. so that you can rest. Say “no” when you don’t think something is right for you. It’s normal to not have the time, energy, or desire to want to do everything you’re asked to do. [23] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Go for a nature walk. Jog. Join a cardio class. Try an aerobics DVD. Dance. Participate in recreational sports.
Keep it simple by just watching your breath. Focus your attention on each inhale and exhale, free of judgement. Breathe in for 4 counts, then hold your breath for 4 counts. Slowly release the air for 4 counts. Next, repeat these steps for a 6 count, followed by an 8 count. Sit comfortably in a quiet room. Visualize yourself in a happy place, such as the beach. Monitor your breath for 5-10 minutes. Try breathing in through your nose and out of your mouth. Take slow, deep breaths from your abdomen. [25] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
You can use a guided meditation or just focus on your breath. Look online for meditation videos or try an app like Calm, Headspace, or Insight Meditation.
You can do yoga at home using a website, book, or DVD. Taking a yoga class at a local studio or gym can ensure that you are using proper form. It’s also a great way to deepen your practice and connect with other people.
Adults need 7-9 hours Teens need 8-10 hours School-aged children need 9-12 hours Young children need 11-14 hours Babies need 12-17 hours
