Ask yourself: “If I could wake up tomorrow and have any life, what would it be like?” Think about as many details as possible. What would your house look like? What would your friends be like? What kind of activities would you participate in? You may find it helpful to write out your vision for your life so that you can review it and revisit it from time to time.
For example, if you envision yourself 40 pounds thinner, consider what you are doing right now to get you to that goal. Are you eating healthy foods? Controlling your portions? Exercising regularly? What do you need to move closer to your vision? As you reflect on your life, consider your current circumstances. Have any of the aspects of your ideal vision already been manifested in your life?
For example, imagine your vision is to be a millionaire, but you don’t know what type of job you would want to get you there. In this case, you should consider starting with goals that are more relevant to your current life conditions.
Specific—the goal is targeted rather than broad and/or vague Measurable—the goal can be quantified (measured with numbers) Action Oriented—the goal is something that you can actively work towards and control Realistic-the goal is something you can actually achieve with the resources available to you Time Bound—the goal has a beginning and ending or a deadline that you will hold yourself to
Look at the activities and attitudes of people around you. See if any of them can serve as role models for what you would like to accomplish for yourself. Also, consider how the people around you act and make you feel.
Get involved in local politics or join an online forum discussion on some world affair you might be passionate about. The more you do this the easier it will be. Consider volunteer work. Some studies have shown that volunteering has a wide range of benefits for your mental and physical health. [5] X Research source
Search for activities in your life that put you within that window between feeling only slightly uncomfortable and being entirely overwhelmed by your anxiety altogether. These will usually be the best times for you to grow and develop your sense of hope. For example, you could try going out with coworkers after work if you typically go straight home.
Try keeping a gratitude diary. Every night, think of three things you are grateful for and write them down. Doing this every day will help you to develop a more hopeful outlook and it can also help you to sleep better and enjoy better health. [8] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
Exercise regularly. Try to get 30 minutes of moderate exercise per day. Eat a balanced diet of healthy foods like fruit, vegetables, whole grains, and lean proteins. Get 7-9 hours of sleep per night. Set aside at least 15 minutes per day to relax. Practice yoga, do deep breathing exercises, or meditate. Drink 8 glasses of water per day.
Hyperarousal: irritability, agitation, difficulty sleeping, difficulty concentrating, feelings of panic, always ready to attack or respond Re-experiencing: nightmares, intrusive memories, and flashbacks, experiencing physical symptoms of a traumatic event, extra-sensitive to reminders of trauma Numbing: feeling disconnected or robotic, losing interest in people and activities, feeling hopeless, isolated, and/or depressed, avoiding thinking about people associated with trauma
Try practicing systematic desensitization. Systematic desensitization eases people into distressing situations so that they can feel more comfortable with them. Start by learning basic relaxation techniques, such as deep breathing exercises or meditation. Then, perform such techniques in situations that make you uncomfortable. [12] X Trustworthy Source Simply Psychology Popular site for evidence-based psychology information Go to source For example, if you start to feel anxious when thinking about plans for tomorrow, concentrate on your breath and regulate it as you imagine possibilities for yourself. As you become less anxious about situations that make you a little bit uncomfortable, challenge yourself to practice relaxation techniques in situations that make you feel more anxious. Keep progressing until you have tackled the situation that produces the most anxiety for you.
Try to address the patterns of thinking that have been keeping you down by talking to someone about how you have been feeling. Consider seeing a therapist or mental health counselor, or even a mental health support group. When your anxiety or depression is associated with something or someone in your life, it might be necessary to make an extreme change, such as moving to a new location or simply away from the person who has been bothering you. Get feedback from other people in your community who you trust before making any decisions that might drastically change your life.
For example, if you lack hope regarding your ability to find a job. Don’t dwell on what you cannot control, such as who calls you for an interview. Start thinking about what you can control, such as how many jobs you apply to. Take small steps to build your hope up every day by working on the things you can control.
For example, if you notice that you get discouraged about your weight loss progress sometimes, think about what is causing you to feel that way. Are you comparing yourself to other people? Are you not losing weight as fast as you hoped you would? Try to identify the source of your discouragement become more aware of the reason for these thoughts.
A strong social support system and feeling confident in your abilities are also necessary to develop a sense of resilience.
