The Upgrade team of happiness coach has put together a list of useful tips in case you feel down.
When we find ourselves in difficult circumstances, there can be a feeling that nothing can be affected or even tried. This is learned helplessness.
Learned helplessness is a mental state when we do not feel the connection between effort and result. This phenomenon was discovered by Martin Seligman in 1967.
How to understand what happened to me?
There are thoughts like “nothing can be done”, “there is nothing to change here”, “there is no hope”.
Overwhelms the sense of wine.
It begins to seem that the difficult situation will never end.
There is no strength to do anything.
How to deal with learned helplessness?
Step 1
This will not always be the case
Even if it seems that the problem is beyond you and there is no way out, remind yourself that this will not always be the case. Every difficult situation ends sooner or later.
We need optimism to survive. It is he who gives us the strength to continue to act.
Step 2
Not everything is so bad
When we are in a difficult situation, it seems to overshadow everything else. But even in the most difficult circumstances, it is important to remind yourself that there is good. For example, that we are alive, we have food and water, our loved ones are okay. Even if gratitude doesn’t come out at that moment, it’s worth at least trying to notice it.
Step 3
Everything is fine with me
Any feelings you feel are normal. It is normal to be angry, sad or worried, to be withdrawn and not feel at all.
Don’t feel guilty for suffering less than others or for not doing enough. Allow yourself to feel all the feelings and, going back to point 1, remind yourself: this will not always be the case.
When anxiety overwhelms you and it seems that there is no way out, remind yourself:
This will not always be the case
Not everything is so bad
Everything is fine with me.
