Content

• Steps
• Warning

Sometimes feeling low in self-esteem makes yourself feel like you don't deserve anything good. It's important to master your thoughts and try to change them as soon as you realize you have those bad thoughts. If you feel like you don't deserve something good on a regular basis or become overwhelming, you may need to seek help from a mental health professional.

Steps

Part 1 of 4: Change your mind

1. 

   Understand why you feel like you don't deserve anything. Knowing the source of this emotion is the first step in making a change. Have you ever made a big mistake in your life? Do you feel like you are constantly making mistakes? Do you feel like there is something in the past that you cannot let go of? Do you wish that you were someone else?

2. 

   
   
   Remember that no one is perfect. Everyone has their own flaws, even when they look perfect on the outside. And also does not exclude the case that even when you appear perfect in the eyes of others.

3. 

   
   
   Determine what is spontaneous thinking. Sometimes we have a thought that has not been fully thought out and allows it to frame our point of view on our worldview. For example, you might think, "I don't deserve a promotion, because I don't work hard." Continue to pay attention when you have thoughts like this.

4. 

   
   
   Review spontaneous thoughts. Is it true that you are not working hard enough to deserve a promotion? Can you think about some of the things you have done to demonstrate your competence in your recent job? Excellent and excellent performance?

5. 

   Adjust your thoughts. When you find yourself having negative spontaneous thoughts, try to redirect them. For example, when you find yourself thinking that you don't deserve a promotion because of not working hard, say clearly and firmly to yourself: "I deserve a promotion. Loyal member for 5 years. I have reached my target sales for the past 6 months. ”Advertising

Part 2 of 4: Reduce negative energy

1. 

   Limit spending time with negative people. Will your sister make you feel bad about her body weight every time you see her? Were you treated rude at the laundry store? You may not be completely avoiding these people, but try to reduce the amount of time you spend with them.
   • If you feel that you are being scolded or bullied, consider reporting the culprit to authorities. (For example, for cyber bullying you might need to report the culprit to the webmaster. You may need to talk to your boss if you're intimidated by a co-worker.)

2. 

   Find people who make you feel good about yourself. This means you need to consider interacting with people you wouldn't normally communicate with.
   • Is there a woman at the gym who always says hello and asks. Perhaps she wants to go with you for a cup of coffee.
   • Are there people who make you feel welcome in class every Sunday? Perhaps you should hold a meeting with this group of people outside of church.
   • Have a colleague who always tells you interesting stories? Consider inviting the person to lunch with you at the break room or for a walk together.

3. 

   Reduce the time spent on social media. Are you spending too much time on social media compared to others? People tend to present an ideal self-image on the internet. So if you're comparing your life to that of your Facebook friends, you probably won't be able to see the real picture to compare.

4. 

   Instead, spend more time doing things that make yourself happy. Is there an interesting museum, a beautiful library, a cozy cafe, or a sunny park that you can regularly visit? Try changing your surroundings to bring positive energy into your life. advertisement

Part 3 of 4: Changing behavior

1. 

   Say something positive about yourself each morning. You can speak out loud or whisper in your mind. And you can also repeat them more than once. You probably can't afford to think about something different every day, especially in the early stages of the process. Strangely, once you start to feel more positive about yourself, the more you will see better things to say.

2. 

   Volunteer. In particular, if you are dissatisfied with your work and personal life, you will need to feel like a helpful person when helping others. Many studies show that feeling makes a difference can motivate you towards improving your values ​​and overall well-being in the long run. Consider volunteering that you think will be successful.
   • If you enjoy playing with your kids, consider being a tutor.
   • If you're an organized and efficient employee, consider working in a pantry or thrift store that operates with charitable purposes.
   • If you are good at working with your hands or skills, consider working for a housing organization like Habitat for Humanity.

3. 

   Accomplish a small goal. Achieving small milestones every day makes you feel like you are continually triumphing and increase your feelings of self-worth.
   • For example, "I want to lose 5 kg before my swimsuit" may not be a realistic goal, and it can make you feel like you've failed to achieve it.
   • On the contrary, "I want to eat a sugar-free breakfast every day this week" is a more realistic goal, and if you can stick to it, it will give you a daily chance to feel successful. .

4. 

   Find a reason to laugh. Smiles release a "happy feeling" chemical compound called endorphins. Laughing more often can improve overall feelings of happiness. Furthermore, having a funny look at a situation appears to be less threatening or less intimidating. Try the following things
   • Watch comedy monologues on television or at a club,
   • Watching a sitcom (Situation Comedy: Situation) associated with my childhood years,
   • Take a laugh yoga course,
   • Read jokes,
   • Play with children or pets, or
   • Attend a game evening at a cafe near you (with games like Taboo (word game), Cranium (puzzle game), or Catchphrase (word game).
   • You can even simulate the feeling of laughter by holding a pencil between your teeth for about 10 minutes. Your body responds to the emotions of the muscles, and your mood will lift a little.

5. 

   Do exercise. Physical exercise has a positive effect on mental and emotional health overall in self-worth. Light to moderate impact exercises (like yoga, walking, or sex) tend to work best.
   • If you don't have time to go to the gym, get plenty of physical activity into your daily life. Close the office door and do 10 Jumping jacks every hour. Park your car at the end of the car park and take the stairs. Have lunch while you practice walking.

6. 

   Eat a healthy diet. Physical health is often associated with feelings of self-worth. In addition, vitamins, minerals and beneficial fats help boost mood.
   • Cut back on foods rich in sugar, caffeine and alcohol.
   • Eat foods rich in omega-3 fatty acids like salmon and mackerel to improve your mood.
   • Eat foods rich in vitamin D such as eggs and yogurt, to increase serotonin (mood stabilizers) for your brain.
   • Increase your vitamin B intake by eating spinach, broccoli, meat, eggs, and dairy products to improve energy.

7. 

   Full rest. Sleep has a huge effect on overall mental and emotional health. A good night's sleep can completely change your view of the world around you. For better quality sleep, try the following
   • Go to bed and wake up at the same time each day.This will help you set up a rhythm that your body can consistently follow each day.
   • Only take naps when absolutely necessary. Take a nap for 15-20 minutes at a time, so you won't have trouble falling asleep at night.
   • Avoid facing any type of screen (television, phone, laptop, etc.) for 2 hours before going to bed.

8. 

   Pray. If you have spiritual beliefs, prayer may be what you need to feel better about life. Praying in a religious community (like in a church or at a temple) can make you feel a certain emotional part outweigh the feeling of being helpless. Even praying alone can make you feel like you are not alone. advertisement

Part 4 of 4: Getting help

1. 

   Get support from friends and family. It is important to understand that you are not alone in battle. For some people, the care of friends or family members can be the whole source of support needed to help overcome the feeling that you are not worthy of anything.

2. 

   Ask for praise from people you respect. Recent studies have found that people who received compliments from friends before completing a task performed better than those who didn't receive compliments. "Lying" in the praise is okay! Your friends and family can remind you that you deserve the best life.

3. 

   Talk to your general practitioner. It is possible that there are several health factors that make you feel low in self-worth. Your doctor can help you make decisions about a supplement, develop an exercise regimen, or they can refer you to a therapist.

4. 

   Find a support group. You're not the only one who feels as though you don't deserve anything. Look for an online support group or group of people in your local community. Try searching on the following websites
   • http://online.supportgroups.com/
   • http://www.mentalhealthamerica.net/find-support-groups

5. 

   Consider seeing a therapist. Some of the signs that you may need to seek professional treatment, include
   • There are emotions that often overwhelm yourself,
   • Experiencing serious trauma,
   • Frequent stomach pain or headache, or other unexplained conditions, and
   • Have a stressful relationship.

6. 

   Recognize depression. If you feel like you are unworthy of anything that persists for a long time, you may have clinical depression. Depression exists differently depending on the person's sadness. It has to do with an enduring feeling of despair and a sense of helplessness. Some of the signs that you might be depressed should seek professional advice, including
   • Loss of interest in events or people you have been interested in,
   • Fall into a long-term coma,
   • There is a drastic change in appetite and sleep,
   • Inability to concentrate,
   • There is drastic change in mood (especially increased irritability),
   • inability to focus on anything,
   • Negative thoughts last long and do not seem to stop,
   • Increased drug abuse,
   • Suffering from unexplained aches and pains,
   • Hate yourself, or feel completely useless.
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Warning

• Seek professional help if it feels like you don't deserve anything for weeks or if you start to feel overwhelmed by this feeling.
• If your feeling of inadequacy turns into that you don't deserve to live, get help right away. Talk to friends, family, a mental health professional, or call the National Suicide Prevention Hotline at 1 (800) 273-8255 in the US or visit Visit: Suicide.org for instant solution advice. In Vietnam, you can call 1900599930 to contact the Center for Psychological Crisis (PCP).