Also, think about the reality of that narrative—does it really reflect who you are right now?[3] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 18 December 2020.
For example, your room hasn’t been cleaned in weeks and it’s a complete mess. Figure out one action you can take, such as picking up dirty clothes from the floor. As soon as you figure out an action, get started. Start with small actions and build up to larger ones. Action creates emotion, so trying something positive can help you feel better. [4] X Research source
This exercise helps you release the hold negative thoughts have on you. Putting thoughts down in words helps you see them more objectively and allows you to detach from them.
You may feel like you have to tell yourself to “stop” all of the time. But eventually, it will become less and less. Distract yourself with something to avoid the negative thoughts, such as doing a crossword puzzle, listening to music, or making a meal.
For instance, instead of saying “I always get this problem wrong,” you could say, “In the past, I’ve been wrong about this. ” Changing “always” to “in the past” gives you the potential for growth and change in your mind. Your next attempt may result in a different outcome. Try matching every event or thought that makes you feel like a failure with an equally valid time when you were a success. [7] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 18 December 2020.
Making a mistake also gives you a chance to grow. You can learn from what you did and use it as a chance to give yourself more information for next time.
For instance, you might find yourself obsessing that your crush didn’t say “hi” or worrying about your unfinished to-do list. Allowing these small things to nag at you can make you feel bad. But, they aren’t important enough to allow that to happen. To help you gain perspective, you may want to watch videos of space or go the highest point in your town and look at the vast expanse before you. You will see how small you are, and how small your problems are, in comparison.
Sit down and make a list of what you believe defines success. Don’t just focus on material things. Concentrate on personality traits and characteristics of that nature. Now, ask yourself if this list is realistic. If it’s not, try to revise your definition with traits and strengths you have right now. For example, if you are going to school or have a job, that’s a form of success. If you are healthy, have a roof over your head, and have people that love you, that’s success, too. If you need to, ask other people about your strengths and successes! Then, write them down so you can look over them when you’re feeling bad about yourself. [12] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 18 December 2020.
You might call or drop by and say, “I’m in a funk. Can you help cheer me up?” You may even be able to take your mind off your own problems by helping this person with something. See if they could use your help with something. [13] X Research source
For example, close your eyes and imagine you are in the grocery store. Think of one specific aisle and visualize the different items on the shelves. You can also picture a place that you enjoy, such as a beach. Close your eyes and visualize feeling the wind on our skin and hearing the sounds of the waves as vividly as you can. You can also try this trick with songs on an album or with the order that items are placed in your bedroom.
Take your treat to the next level by choosing exotic teas or by adding scents to your bath.
Distract yourself with activities such as exercising, gardening, reading, watching a movie, making a to-do list, or practicing a sport.
You can counteract these negative effects by making healthy choices for your physical health. Try to get at least 30 minutes of exercise on most days of the week. Eat nutritious foods like fruits, vegetables, whole grains, lean sources of protein, and low-fat dairy. Get enough rest each night–aim for 7 to 9 hours.
Telling them may help them understand that you are the one with the issue, not them. For instance, you might say, “I know I get down on myself sometimes. I really appreciate you trying to cheer me up. I need someone positive in my life like you right now. “[19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Avoid isolating yourself, as it can make things worse.
You may be burning yourself out with activities that you do not care for. If you find yourself getting irritated easily, it’s a sign of possible burn out. Go for a walk, meditate, read a book, hit the gym, or do whatever makes you happy. Purposefully doing nice things for yourself may make you feel like less of a failure.
If you constantly feel bogged down by an overwhelming feeling of failure, you could be suffering from depression. Other signs include feeling tired all the time, worthless, unmotivated, and suicidal. Talking to a therapist or taking medication may help you overcome these feelings of failure. If you cannot talk about your problems or the way you feel to your parents, there are your school counselors, Or your friends. Trust me. I feel this way all the time so I hangout with my friends! It really helps!!
