This doesn’t mean just telling yourself things like, “You are great!” or “You can do it!” You should look at your incorrect thoughts and challenge them. Ask yourself, “What evidence do I have that this thought is true?” or “Do other people view me this way?” If you are honest with yourself, this can help you replace your unhealthy, negative thoughts with positive, realistic ones. Make sure that you continue this practice over time. CBT will not change thought patterns after just a week of practice. It may take a while. However, CBT and practicing new thought patterns will physically changes the neural structures of your brain. This is the reason why CBT and psychotherapy are so effective. Being depressed can change your thinking, and CBT is a way to reverse these changes. [2] X Research source
Remember that you don’t have to do everything perfectly or get it right on the first try. Sometimes, you can still try new things or enjoy activities even if you aren’t very good at them. Tell yourself, “It is okay that I am not perfect. I have weaknesses, just like everyone else. This doesn’t make me weak or a failure. It makes me human and makes me me, which is okay. ”
Each day, spend a few minutes writing down your negative thoughts. Then, end with writing down positive things so you can start to see all the good things in your life.
Look at yourself in the mirror when you do self-affirmations. Make sure that your affirmations are in the first person, such as by using “I” or “My. ” You might say something like, “My hair looks so shiny and pretty today!” Or, “I am a talented writer. ” Or, “I am a kind and compassionate person. ”
You may need to identify your passions or interests. Start by writing down what you enjoy, what you enjoyed in the past, things you’ve always wanted to do, and your positive qualities. Use that as a jumping off point for following your interests. For example, maybe you used to be passionate about your art and painting, but stopped because of depression. Now you can start painting again, which will help your confidence.
This doesn’t mean the people should always reassure you or give you empty platitudes. Instead, the people should help you focus on the positive things in your life and make you feel good about yourself. Don’t stay around people who make you feel bad about yourself.
For example, you may have always wanted to try weight lifting. You can join a gym and hire a personal trainer or join in group weight lifting classes. Perhaps you want to learn a foreign language or how to sew. You can sign up for lessons to learn. Remember, you don’t have to be great at this new activity, especially at first. Instead, focus on the fact that you are getting out, trying new things, and meeting people while enjoying yourself. That is what important.
If there are friends or family members who contributed to your depression or brought you down, don’t spend time with them. Surround yourself with people who will make you happy and feel confident.
Whenever you start to feel down or start to focus on your failings or shortcomings, read something inspirational or look at something funny. This can help you stay positive.
You should remind yourself that you are strong and have accomplished something important, which is overcoming depression. That is a great starting point to build your confidence.
It may takes months to rebuild your confidence. Don’t get discourage if it takes you longer. Depression is serious, and even after you have overcome it, rebuilding your life can take time.
Your therapist can help you learn how to replace negative thoughts about yourself with positive ones. They also can give you tips on how to start socializing again, how to try new things, and how to accept what you have been through.
Getting plenty of sleep every night. Eating healthy foods and drinking lots of water. Exercising for at least 30 minutes every day. Making time to relax, such as by doing deep breathing, meditating, or progressive muscle relaxation.
