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This article was co-written by Amy Wong. Amy Eliza Wong is a leadership and transformation coach, founder of Always on Purpose, a company dedicated to helping individuals and executives improve personal performance, transform cultures. performance, develop leadership, and improve employee retention. With over 20 years of experience, Amy specializes in one-on-one coaching and seminars for businesses, startups, healthcare facilities, nonprofits, universities and schools. Based in the San Francisco Bay Area, Amy is a full-time faculty member at Stanford Continuing Studies, holds a master’s degree in metapersonal psychology from Sofia University, and holds a certificate in transformational life coaching from the University. Sofia School and a certificate in communicative artificial intelligence from the CreatingWE Institute.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,054 times.
Failure is an inevitable part of life. However, sometimes these obstacles make you depressed and depressed. Focusing on the positives and seeing failures as learning opportunities will help you avoid feeling depressed when the unexpected happens.
Steps
Choose Your Perspective
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Visualize as you accomplish your goal. Visualize your happiness when you get a promotion or achieve a weight loss goal. Focus on the positive outcome of achieving your goal instead of being discouraged by the long way to go. [1] X Research Source
- For example, if you want to save money for a vacation, determine how much money you need for the trip and think about how to achieve this goal. Don’t be overwhelmed if that number discourages you at first. Maybe you’ll stop drinking your morning latte or cut the cable for a year to save money. Imagine how happy you will be as you gradually accumulate enough for your outing.
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Focus on your successes. Avoid thinking about past failures or difficulties – they will make you extremely depressed. [2] X Research Resources Instead, focus on your successes and actions to get closer to your goal.
- If you’re trying to lose weight but eat too much and forget to exercise on two weekends, don’t be too hard on yourself. Instead, focus on the things you did right, like getting back to exercising and eating right on Monday morning, or relaxing physically and mentally just that week. Focusing on the things you did right instead of the mistake will boost your morale and make your mind happier.
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See failures as learning opportunities. Everyone has failed at one time or another. Remember that experiencing failure does not mean you are a failure. Failure is your chance to know what works and doesn’t work in the future.
- If you’re experiencing failure, don’t think too much about the negatives. Focusing only on failures will make you depressed and ineffective, so look for opportunities from these failures.
- For example, losing your job could be your chance to find a more suitable job or go back to school. Ending a relationship can be an opportunity for you to love yourself and nurture your friendships. [3] X Research Sources
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Set realistic goals . Unrealistic goals will only frustrate you, so make sure you’re hoping to achieve realistic goals and can deliver on them within a reasonable amount of time. Remember that it takes time to improve; With most personal goals, you won’t see results in a day or two.
- Make sure you break your big goals down into small steps so that you feel more able to achieve them. For example, instead of setting a goal to run a marathon this year, take it one step at a time by setting the first goal of completing a 5-kilometer run.
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Record your progress. It is important that you see proof of your achievements. Keeping visible evidence of your progress will make you feel more positive and motivate you to work towards your goals. [4] X Research Sources
- For example, you could chart your weight loss in a diary, record each credit card debt payment, or tally your savings account as it grows. Every little detail counts, and documenting your progress will help you see how far you’ve come.
Change your attitude
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Choose optimism. To overcome boredom, you need to choose optimism and positivity. While you may have to force yourself or “pretend” to be optimistic and positive at first, your efforts will eventually pay off. Instead of thinking that you will fail even before you start, if you believe that you can achieve your goal by taking steps forward and giving your best effort, that belief will help you succeed. [5] X Research Sources
- For example, a goal of losing 20 pounds can be overwhelming. However, if you adjust your weight loss goal in a positive direction and imagine that you only need to lose 10 pounds, losing 2 pounds each time, it seems that goal can be easier to achieve. Optimism and positive thinking are the keys to aligning your goals and achieving them.
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Dispel the anger. Anger over past mistakes or injustices will only bring you down and feel unworthy. Acknowledge your anger and remember that while it’s okay to feel it, it’s not doing you any good. Get over your anger and focus on your goals. [6] X Trusted Source HelpGuide Go to source
- Anger is a manifestation of many other emotions, such as frustration, insecurity, injustice, or hurt. Move your anger in a constructive direction. Healthy ways to manage anger include taking deep breaths and stopping all activities to relax. [7] X Trusted Source HelpGuide Go to Source
- Recreational forms such as reading or journaling are also effective means of letting go of frustration.
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Dispel fear. Fear, like anger, is bad for your motivation and happiness. If you live only in failure anxiety or fear that you will never achieve your important goals, that fear seems to be paralyzing you. Practicing anxiety-relieving techniques is key to overcoming your fears and avoiding feelings of depression or fear. It is important that you work on addressing your fears so that you can deal with anxiety.
- For example, if you have to travel by plane for work and you’re afraid of flying, that fear could sabotage your plans to be judged as a top employee. With exposure therapy and cognitive-behavioral therapy, you will be calmer about your anxieties and less sensitive to this frightening experience. Use cognitive-behavioral theory to deal with fear and anxiety. [8] X Trusted Source HelpGuide Go to Source
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Avoid comparing yourself to others. Comparing yourself to friends, family, or co-workers will only fuel anxiety and depression. You don’t know about the hardships or frustrations other people have had to go through to get what they are. You can only give your best, so focus on what you can do to achieve your goals. Avoid comparing yourself one-sidedly with others, it will make you depressed and distracted in the process of reaching your goal. [9] X Research Source
Practice positive lifestyle
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Add exercise schedule. Exercise helps you cope with disappointment and makes you more elated. If you’re feeling down or depressed, make an effort to spend at least 20 minutes a day exercising. If possible, go for a walk or walk to get some fresh air and sunshine. [10] X Research Source
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Find a mentor. If bored at work, seek advice from senior colleagues. Your mentor should be active and willing to work with you. Avoid forcing someone to be your mentor. Make sure you’re looking for a mentor you can talk to comfortably.
- For example, if you’re a new teacher and are confused, ask a friendly colleague how they coped with stress or boredom when they first started. Their wisdom and experience will help you, and you also know that you’re not the only one who feels this way.
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Keep a daily diary. Documenting your goals, failures, and feelings will help you become more aware of your progress. Being aware of your emotions and how certain situations affect you is key to balancing your life and avoiding boredom.
- For example, a failure at work left you extremely depressed this week? Did you do well on an exam that you studied very carefully? Record positive and negative emotions and experiences in your diary.
- A gratitude journal is a great way to prevent boredom. Start a gratitude journal and write down the good things or things that make you grateful every day.
- You can download gratitude journaling and journaling apps to your phone, tablet, or computer if you’d like. Otherwise, an old-fashioned diary will have the same effect.
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Reward yourself for achievement. When you’ve done your best and accomplished your goal, celebrate it! Eat a delicious meal out, go to the nail salon, or simply plan to relax alone at home. No matter how small that goal is, if you set a goal and accomplish it, you need to reward yourself. [11] X Research Source
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Spend time with like-minded friends. If you are trying to change your perspective that is filled with frustration and boredom, you need to surround yourself with people who are positive and can encourage you. Spend time with friends who support you and don’t question when you’re trying to change your perspective or achieve a goal. Stay away from people who look down on your goals and drag you down into the depths. [12] X Research Source
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Talk to a therapist. Despite your best efforts, sometimes you need the support of a mental health professional to work through depression and sadness. Therapists are trained to help you identify stressors, and that information can be invaluable to helping you overcome boredom.
- If you feel overwhelmed, bored, and don’t think you’re making progress, a licensed therapist will be able to motivate you and help you put on a more positive outlook. [13] X Research Source
Advice
- It’s easy to slip back into depression if you’re constantly down and depressed. If the tips above don’t work for you, don’t hesitate to talk to a mental health professional. They will help you with therapy and meditation, if appropriate.
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This article was co-written by Amy Wong. Amy Eliza Wong is a leadership and transformation coach, founder of Always on Purpose, a company dedicated to helping individuals and executives improve personal performance, transform cultures. performance, develop leadership, and improve employee retention. With over 20 years of experience, Amy specializes in one-on-one coaching and seminars for businesses, startups, healthcare facilities, nonprofits, universities and schools. Based in the San Francisco Bay Area, Amy is a full-time faculty member at Stanford Continuing Studies, holds a master’s degree in metapersonal psychology from Sofia University, and holds a certificate in transformational life coaching from the University. Sofia School and a certificate in communicative artificial intelligence from the CreatingWE Institute.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 5,054 times.
Failure is an inevitable part of life. However, sometimes these obstacles make you depressed and depressed. Focusing on the positives and seeing failures as learning opportunities will help you avoid feeling depressed when the unexpected happens.
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