You can say it out loud or in your head. It’s okay if you say the same thing more than once.  You may not be able to think of a different thing every day, especially in the early stages of this process. Odds are, once you start feeling more positively toward yourself, you will find more and more positive things to say. Particularly if you are dissatisfied with your work and personal life, it is important to feel as though you are helping others. Studies have shown that the feeling that you are making a difference can go a long way toward improving your overall happiness and self-worth. Be sure to consider a volunteer activity that you will be successful at.   If you’re good with children, consider tutoring. If you’re organized and efficient, consider working at a food pantry or a thrift store that donates its proceeds to charity. If you’re handy with tools, consider an organization like Habitat for Humanity. Achieving small milestones every day makes you feel repeatedly victorious and boosts your feelings of self-worth.  For example, “I want to lose 20 pounds before bathing suit season” may not be a realistic goal, and it may set you up to feel like a failure if you don’t achieve it. On the other hand, “I want to eat a sugar-free breakfast every day this week” is more realistic, and if you can stick to this goal, it will provide you a daily opportunity to feel successful. Laughter releases “feel good” chemicals called endorphins. Laughing more often can improve your overall feelings of well-being. Moreover, looking at a situation with humor can help it seem less threatening and overwhelming.  Try  watching stand-up comedy on tv or in a club, watching a sitcom that you grew up with, going to a  laughter yoga class, reading a joke book, playing with small kids or pets, or going to a game night at a local coffee shop (with raucous games like Taboo, Cranium, or Catchphrase).  You can even simulate the feeling of laughter by holding a pencil between your teeth for about ten minutes. Your body will respond to the feelings in your muscles, and your mood will be slightly elevated. Physical exercise has a positive impact on overall mental health and feelings of self-worth. Low to moderate impact exercise (such as doing yoga, taking walks, or raking leaves) tends to have the greatest effect.  If you can’t make time to go to the gym, work on adding movement to your everyday life. Close the door to your office and do ten jumping jacks once every hour. Park at the far end of the parking lot.  Take the stairs. Eat your lunch while you take a walk. Physical health is often connected to feelings of self-worth.  Additionally, vitamins, minerals, and good fats can elevate your mood.  Reduce foods high in sugar, caffeine, and alcohol. Eat foods high in omega-3 fatty acids, such as salmon, mackerel, or trout to improve mood. Try foods rich in vitamin D, including eggs and yogurt, to increase serotonin (a mood stabilizer) in your brain. Increase your vitamin B intake by eating spinach, broccoli, meat, eggs, and dairy products to improve your energy. Sleep has an enormous effect on your overall mental and emotional health. A good night’s sleep can change your whole outlook on the world. For higher quality sleep, try to  Go to bed and get up at the same time every day. This will help you establish a rhythm that your body can follow consistently every day. Only nap when absolutely necessary. Stick with 15-20 minutes at a time so that you don’t have a hard time falling asleep at night. Avoid screens of any sort (television, phone, laptop, etc.) for two hours before bedtime. If you are a spiritual person, prayer may be just what you need to feel better about your life. Praying in a community (such as in your church or temple) could make you feel part of something larger and decrease your feelings of worthlessness. Even praying solo can make you feel that you are not alone.
أخبر نفسك شيئًا إيجابيًا واحدًا عنك في كل صباح. تطوع. حقق أهداف صغيرة. ابحث عن أسباب للضحك. التمارين الرياضية. تناول طعامًا صحيًا. احصل على الراحة الكافية. صل.