A thought can change a feeling. In order to feel better, pick a better thought. You may notice the high frequency of your negative thoughts, which will show you there is room for improvement. Focus on generating positive thoughts to replace the negative ones.  If you catch yourself thinking negative thoughts about yourself, tell yourself, "Stop!" Then replace the thought with something positive such as, "I am filling my mind with positive ideas that will change my beliefs. I am changing my life." For example, if you have the thought “There is no point in trying, because I know I will fail,” change it to something like, “Failure is an opportunity to learn. If I don’t get it right this time, I can always try again.” Be the first person to congratulate yourself on any job well done. Try to see your positive traits in the way others see you.  Question your self-perception. You may be harshly judging yourself, with no supporting evidence. Even if you think taking out the trash is not a big deal, give yourself an “at-a-boy” for getting the task completed. It doesn’t matter how big or small, you must honor yourself by recognizing the things you can do rather than focus on those things you believe you cannot. If you're struggling with severe apathy, it's unwise to dive straight into the deep end of new responsibilities and ambitions. Make small changes at first and gradually work toward more significant responsibilities. Each step you take forward is a step away from apathy. For example, if you feel like all you can do in a day is wake up and make it to the couch, it's probably not realistic to decide to run a marathon. Cut off your hair, or make a drastic change in your appearance. Getting a haircut can be a loud statement or a quiet rebellion against apathy. This can be extremely effective at giving yourself a small but significant change to jolt yourself out of your routine. If you’ve been sleeping a lot, then go to bed at a reasonable time and wake up 7-8 hours later. Several studies indicate that optimal sleep is important for normal brain function. Reestablishing a proper sleep pattern will allow you to have more energy and motivation to increase your participation in life. Staying in bed too long can end up making you feel drowsier and depressed, so jolt yourself awake and hop out of bed an hour or two earlier than normal. Periods of extreme apathy can be reversed, sometimes by taking the smallest of steps. Getting outside and using your body can be enough to jolt yourself out of your haze. If the idea of exercise makes you want to head for the couch, take that as a sign that it's a necessary idea.  You don't have to jump immediately into running 5k races and swimming 10 miles (16 km) each morning. Go slowly and do what you're ready for. Start with light stretches and calisthenics each morning or go for a brisk walk around the neighborhood. Exercise can help to release beta-endorphins into the blood-stream, which can produce an effect known as "runner's high," helping to induce euphoria and pleasant feelings. It will also increase your stamina, give you energy, and help you sleep better. Win-win-win. Unhealthy consumption of food can lead to a cycle of apathy. The more apathetic you feel, the more likely it is that you will consume food that is not good for you in quantities that will lead to obesity.  Do not rely on frozen foods, fast food, and other junk instead of healthy, nutritious meals. Avoid eating too much refined sugar and preservative-laden food that affects your BDNF hormones, which have been linked with increased risk of depression.   Try to start cooking simple meals that emphasize fresh vegetables, fiber, and a minimum of pre-prepared or packaged foods. If you cook a lot in the microwave, then alternate by cooking on the grill, in the oven or on the stove. This will create flavors, textures and aromas that provide variety to your life. It may be appropriate to make bigger changes in your routine to help jog yourself out of an apathetic haze. Decide whether something major about your life needs to go, be changed, or be altered in some way that will motivate you. . If your job leaves you feeling underemployed, unappreciated, or bored, you need to seek employment elsewhere. The purpose of a job is to provide you income and a sense of purpose. While some people can deal with a "paycheck" job as long as their lives are robust and full outside of work, other people struggle. Make the choice to find emotionally gainful employment. Moving elsewhere can give you the change in scenery you need. If you're feeling stuck someplace where you don't know people, you don't feel comfortable, or you don't enjoy being, it may be helpful to change your residence. While it's true that you can't always outrun your problems by moving, it can be a spark that some people require. Studies have found significantly fewer anxious and depressive behaviors among people who move to more positive environments. Ending toxic relationships will stop an accumulation of negative feelings. A relationship should fulfill you and support you, not drag you down into competitive spirals, petty arguments, and resentments. If you are in a relationship that fails to provide you with emotional support, end it. One great way of doing the end-around on your apathy is to schedule stuff, despite yourself. Call up a friend and make plans to meet for dinner and drinks on Monday, then schedule yourself for an after-work training appointment at a gym for Tuesday. Go for a long walk on Wednesday and visit a friend who lives on the other side of town. Keep your schedule super-full and don't give yourself a chance to get in your own way.  Identify your "empty spaces." There are times of the day or night when you feel the most apathetic or dragged down. If you always seem to feel unmotivated before you go to work, schedule something to make use of that time. For example, use this time to listen to audio recordings of uplifting music, motivational material, or meditations that have been shown to change the brain. Fill your empty spaces with rich and positive information.
غيّر أفكارك. توقّف عن سلوك مقت الذات وأفكار عدم الجدارة عن طريق اتّخاذ إجراء. اتّخذ إجراءً عن طريق البدء بخطوات صغيرة. غيّر مظهرك. غيّر أوقات نومك واستيقاظك. درّب جسمك وذهنك. راقب نظامك الغذائي. خذ خطوات كبيرة فيما يخص التفكير والتصرّف. غيّر وظيفتك. غيّر مكان سكنك. قم بإنهاء العلاقات السامة تمامًا. حافظ على نشاطك.