If it has been awhile since you thought about the good things in your life, take out a pen and a piece of paper and start writing them down. A gratitude journal can be a great way of helping you change your perspective and appreciate what you have. If a journal isn’t your style, consider starting a video blog (aka vlog) or drawing in a sketchbook. Since envy is about your perception of what you lack, put some time and energy into reminding yourself of what you have. Here are a few ideas to include in your journal:  Your talents Your favorite physical features Your best friend Your dog Your favorite foods Things that make you laugh Memories that make you smile Future occasions to which you're looking forward Favorite items you own Accomplishments If you're an envious person who keeps it completely to yourself, you might not need to try this trick. However, if envy has consumed your personality and made you more negative than you'd like to be, try going a full day without making one complaint. It's not something you could do forever - after all, it's OK to feel annoyed about things now and then! - but foregoing complaining for a day might show you just how often you open your mouth to say something negative. If you find yourself keeping quiet for most of the day, the experience could be quite telling.  If you give this a try, consider all complaining off limits - even complaints about yourself. No cutting yourself down, comparing yourself unfavorably to someone else, or wishing things were different. You might realize that your complaining impacts those around you as well. It's really not fun to be around someone who is constantly seeing the glass as half empty. Changing your attitude could result in improved relationships. "Negative input" means anything that feeds your envy and makes you wish for something you don't or can't have. The more obsessive it makes you, the worse it is for your psyche, so try going without it for a week to see if you feel better. Here are a few examples of negative input:  Advertisements. If you're constantly seeing ads for clothes you can't afford, for example, you might feel envious of those who have nice clothes. The ads are making your envy worse. You might have to stop watching TV and read a novel instead of fashion magazines for a week. Social media. If you feel stung by the "humble" braggarts when you log into Facebook, you aren't alone. In fact, studies show that envy increases with Facebook use. If you tend to lurk on Facebook and other social media a lot, turn it off for at least a week. If you often feel envious of things that people have, remind yourself that you could have those things too, but you choose not to. For example, if you really wanted a designer wardrobe, you could rack up a massive amount of credit card debt, but maybe you don't do that because you value your credit. If you are making wise choices for yourself (like avoiding credit card debt), you should feel proud of those decisions. Try to make it five new people each day, so you aren't complimenting the same people over and over. Compliment each person on something you genuinely admire about that person - don't take the easy route and compliment on something too shallow. Taking the time to think about what you really like about people, and then expressing that out loud, will help your mind stay in a positive place. You won't be as worried about comparing yourself to others. Research has suggested that complimenting the person you envy can benefit you. Look for ways to compliment the person you envy on their hard work and other attributes that you value. If you can't wrench your mind away from thoughts of what you don't have, spend time helping people who don't have much at all. Sometimes we fall into mental ruts that make it all but impossible to see how good we have it. Give yourself a dose of reality by volunteering in a soup kitchen, hospital, or animal shelter for a day. Reflect on your experience afterward. Helping other people can enable you see how rich you really are, and how much positive energy you have to offer the world.
ابدأ يوميات الإقرار بالفضل. ركز على الأشياء الإيجابية فقط ليومٍ واحد. ابتعد عن المسببات السلبية لأسبوع. ذكر نفسك أنك أنت المتحكم. امدح على خمسة أشخاص كل يوم. تطوع.