Content

• Steps

Everyone experiences moments when life seems harsh or moments when we feel giving up is the only choice. We think that, no matter how hard we try, we will never achieve our goals or reach our dreams. It's easy to give up. However, if you are feeling depressed, there are ways you can rearrange everything important, refocus on your ambitions, and stay motivated. Don't give up before trying something.

Steps

Part 1 of 4: Coping with Feelings of Surrender

1. 

   Control negative thoughts and self-talk. If you took a risk but didn't get the results you expected - you didn't get a promotion, you invited someone on a date but she let you down, you auditioned for a play but didn't get it shoulder - it's hard not to get caught up in the small voice in your head telling you to give up. Fight this negativity with cautious and positive conversation with yourself and try to adjust to your current situation to gain a fresh perspective.
   • Organize your thoughts. Instead of thinking, "I wasn't allowed to play that play because I'm a bad actor. Maybe I should give up", take a hopeful approach, like "I guess I didn't act like that. what the director wants. I'll ask if he has any feedback on what I can practice more. "
   • Even replacing "I can't," by thinking that "This may not work, but I will try," can also have a positive effect.
   • When you find yourself having a negative thought pattern, take the initiative to suppress it and correct it with something more positive. It takes time to practice, but if you can keep it going, always looking at the good or the positive will become a habit.
   • For more help you can refer to some other articles on the wikiHow system.

2. 

   
   
   Struggles with feelings of helplessness. When things don't go the way you want them to, you will easily start feeling helpless or as if you can't make changes in your own life. However, that really means you still not yet find something effective; Maybe you miscalculated, or you need to learn a few new skills, or you simply haven't found the right approach. It's important to keep trying, even if it means you may face disappointment. Persistence is the key to success.
   • A counselor or therapist can help you learn new and positive ways of thinking.

3. 

   
   
   Seek immediate help if you have suicidal thoughts. You may feel as though you want to give up on everything; you may be overwhelmed and feel that there are no right choices for you, because everything you try to is not working. No matter how you feel, giving up life will are not help to solve the problem. If you feel hopeless or thinking about suicide, get help right away.
   • You can call the suicide prevention hotline at 1900599930 to contact the Center for Psychological Crisis (PCP). Seek support from a trusted friend or family member, teacher, or counselor.
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Part 2 of 4: Setting Smart Goals

1. 

   
   
   Stick to your values. First, try to determine what really matters to you. Is it successful in school? Work? Reputation and wealth? Setting meaningful goals for yourself and enhancing your values ​​will help keep you motivated in the long run.
   • Try to find out what is most important to you. This can include educating the children and other things that stress parents, like money, looks, success, or education. For example, it can also be a reflection of what you are doing, and whether you are working in the finance industry or for a nonprofit organization.
   • Ask yourself what you want in life. Do you want a good job, a feeling of achieving your goals, or want to help others?
   • Make clear your goals, based on your rank, from the most important to the least important. Then, make a note of what is worthwhile in your life that you think it aligns behind these goals. Specifically, what motivates you to want to achieve them?

2. 

   Focus on the things that matter most. Put your energy into the goals you want in life and align with your fundamental values. For example, if you've always dreamed of becoming a doctor, and helping people is important to you, then enrolling in medical school may be the perfect goal. On the other hand, you may feel unsatisfied if you want to help others, but the life goal is to work in advertising.
   • Review your goals list and compare them to your motivations. Is your motivation opposed to that goal? Or do they go hand in hand?
   • Tell yourself that you want to be a doctor, but your motivation is not to help people, but to make a lot of money. Do you agree with that? Or do you feel dissatisfied with your job in the long run?

3. 

   Create short-term and long-term goals. After you've carefully considered your self-worth, think about setting short and long-term goals. Both of these goals are important to staying motivated. Short-term goals are like milestones that stretch on the way to one or more long-term goals. Goals for the near future will help you see progress, which will help you stay on track toward your further destination.
   • For example, short-term goals might be something like completing assignments on time or passing weekly oral exams. This will make it easier to reach your long-term goals, like getting a high score in trigonometry class, passing applied math, or taking an entrance exam to a prestigious university.
   • Write the above goals again. Not only think about what you want to achieve in the (long term) future, but also how you will get there (in the short term). Writing down specific goals will help make them clearer and easier to understand.
   • Keep a list with you so you can review your progress over time, and then check back. Checking your checklist from time to time will remind you of your goals and also allow you to track your progress.

4. 

   Become real. Setting unrealistic and unrealistic goals can set you up for failure. People who want to have a job, a home, and a perfect life are perfectionists. Striving to be perfect is good, but being too perfectionist can make you unhappy and unsatisfactory.
   • Go high but achievable. Setting high goals will challenge and motivate you without setting yourself up for failure. For example, try to get good grades on the final exam without the absolute problem, but still be satisfied if you don't get the maximum score.
   • Set measurable goals. "To be perfect" may be admirable, but not effective when applied with short or long term goals. You should be more specific.Tell yourself, "This year, I want to lower my handicap when playing golf and finish 18 holes with just 80 hits".
   • By achieving your realistic goals, you will gain more confidence and reduce your fear of failure.
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Part 3 of 4: Striking Pursuit

1. 

   Divide the task into smaller pieces. You have combined long-term planning with short-term goals. This will help you stick to your goal and keep you from giving up if the goal seems too far away. To make things more manageable, you can divide your short-term goals into smaller chunks.
   • Set learning goals. Tell yourself that you want to be a high school teacher. The long-term goal is to enter university to get a bachelor's degree in education, and possibly to pass a teaching certification course. Even so, the short-term goal is that you can focus on getting good grades and your mid-term goal being recognized to grade a particular curriculum.
   • Sports goals are similar. To become the top swimmer, break your goals down into several parts. First, try to train and improve the frequency and patterns of freestyle, butterfly, and other styles. Strive to meet your target for a local or regional swimming competition. Then, when your competencies have improved, move up to the city or even national competition.
   • Outlining a plan for each step and a plan for each smaller can lead to a big plan. Try to keep in mind the general situation and how each subset fits into your overall goals.

2. 

   Keep track of your progress and get ready to make adjustments. Take a step back from time to time to review your goals and progress. Doing so will help you maintain focus. You will find that you need to change or even rethink your long-term goals.
   • Not always the way you want it to be. Always flexible. For example, just because you failed to pass the city-level swimming competition in the past doesn't mean you have failed. Perhaps that will open a new door to becoming a swimming coach, or closing that chapter in your life. Or you can even change your training routine and diet and try it again. Everyone reaches the peak of glory at every different moment in life. Therefore, maybe the next moment will be your glorious moment.
   • Enjoying new experiences and skills freely will keep you flexible. Tell yourself that you must have surgery to take part in the pre-medical program. And you have never had surgery before! Instead of getting discouraged and giving up, take this opportunity to challenge yourself and learn something new.
   • You need to make some small changes to your long-term planning. For example, when trying to get a bachelor's degree, you may find that you are more passionate about educational research than teaching. You can aim to graduate school, instead of becoming a high school teacher.

3. 

   Celebrating success. It's important to break down your tasks and evaluate your own progress. However, it is equally important to recognize and celebrate your own success. Let yourself enjoy victory, even if it's just a small victory. Celebrating will help you stay motivated and have something to look forward to.
   • Appreciate yourself every time you hit a milestone. For example, celebrate success with a day off, go to the movies, or pop the lid and enjoy champagne with loved ones.
   • Even a small gesture of celebration can increase your sense of goal fulfillment, self-esteem, and concentration.

4. 

   Expect difficulty. On the road towards your goal, there will be many obstacles, and you should definitely plan to deal with the obstacles. Use failure to your advantage, instead of feeling depressed. Learn from mistakes, make adjustments, and move forward.
   • Difficulty happens to everyone, and is a common situation in everyday life, even for the most successful people.
   • Evaluate what happened. Tell yourself that you failed the final exam for the degree period. Is it due to poor planning, preparation, presentation, or is it something out of your control? Find out what goes wrong and why. After that, make a few adjustments as needed.
   • Apply what you learn later. Tell yourself that you missed the plan "Pedagogy 101" in the curriculum because the material is too difficult - and too boring. Knowing this, you can reconsider your previous plan to enter graduate school.
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Part 4 of 4: Managing Stress and Anxiety

1. 

   Maintain an extensive support system. Hard work will become easier when you are surrounded by people cheering and encouraging. Whether it's family, friends, or a close counselor, you should nurture relationships with people you trust, those who benefit you, and those who keep behind your back. you through every life ups and downs
   • A few best friends may be much better than many random newbies.
   • Spend time with friends and family, call, chat and keep them with you in life. Just knowing that they are there for you can be helpful.
   • Be ready to ask for help. Whether it's talking or wanting advice from someone, seek help from your loved one whenever you need it.
   • You can also meet with similar support groups to find people who can share your past and experiences.

2. 

   Control and alleviate your fear. There is a big difference between fear and anxiety. Anxiety is a kind of striving for something, like a goal. Meanwhile, fear is "trying to control the future by thinking about it". One side is motivating, the other is not able to do it.
   • Focus on what you have control over. We often face unexpected and unpredictable situations. So remind yourself that you are just a human being and cannot control everything.
   • You should also encourage yourself from time to time. Anxiety is like any other feeling. You can tell yourself, "I'm worried, but I'll do my best to deal with it."
   • Look at things objectively. Avoid “tragic thinking” by reminding yourself of your anxiety level. For example, failing a placement test can be bad, but not a path of learning. Finishing last in a swimming competition may be disappointing, but not the end of the world. You still have health, life and people who love you.

3. 

   Slow down and relax. Know when to stop in pursuit of goals and dreams, otherwise you might face overwhelming state of mind - physical and mental exhaustion, depression, and skepticism. If you are under stress, find ways to rest, relax and recharge.
   • You know yourself and your mind best and know when to slow down. Try to keep yourself and your mind properly rested. If not, your efforts will be less effective.
   • There should be time to rest, whether you take it on vacation, go yoga, swim, or relax on weekends.

4. 

   Have a healthy lifestyle. Exercise and a healthy diet not only help you stay in shape, but also support your mental health. Make sure you have a healthy lifestyle, because keeping yourself healthy will reduce stress and comfortably reach your goals and focus.
   • Physical exercise releases endorphins, speed up blood circulation to the brain, boost energy, and boost your mood. Try to spend about 30 minutes doing moderate exercise 5 times a week.
   • Make sure you eat properly. Eat regularly throughout the day to maintain blood sugar and energy levels, including breakfast, and include a rich menu of green vegetables, fruits, and whole grains in your meal.

5. 

   Know when to seek help. Most people feel down or helpless at some point in their life.You are not alone and know that there are many resources and people willing to help you. If you feel discouraged for a long time, or find that lack of energy and depression are interfering with your private life, talk to a mental health professional.
   • Depression can be mild or chronic, and this depends on your environment, the events around you, or even your appearance. Symptoms include sadness, anxiety, feeling empty or hopeless, tired, and loss of interest in everyday activities. It can even turn into a painful form all over the body.
   • Consider talking to a counselor, therapist, or mental health professional. They can help you manage your depression with the right treatment plan.
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