Maybe you've lost your job. Maybe you didn't get the promotion¹ you were hoping for. Maybe your sweetheart broke up with you. People say "Don't take it personally" and "Don't let it get to you," but that's very hard to do.

 

If you're feeling disheartened, what are some strategies for making yourself feel better about yourself? It's pretty clear that repeating "I'm the greatest!" or winning a trophy² along with every other second-grade soccer player isn't a good way to build healthy self-esteem.

 

At the same time, it's a rare person who isn't sometimes – or often – plagued with painful self-doubt. When you're feeling lousy（讨厌的） about yourself, what can you do to feel better?

 

Here's the secret. To build your self-respect…do something worthy³ of your respect. To like yourself better…do something that makes you likable. It's tempting⁴ to think that support and encouragement from other people will reassure⁵ you, but A) often that doesn't work and B) often you can't winkle other people into giving you a pep talk.

 

Here are some strategies to try:

 

Do a good deed. This is as selfish as it is selfless; you'll benefit as much as the person you're helping⁶. I had a friend who went through a period of tremendous rejection⁷: she was fired from her job, she didn't get into the graduate program to which she'd applied⁸, and her boyfriend broke up with her. Everything worked out fine in the end, and I asked her how she got through such a tough time. She said, "I was practically addicted⁹ to doing good deeds for other people. It was the only way I could make myself feel like I wasn't a total loser." Along the same lines…

 

Make small gestures of good citizenship¹⁰. Bring your old magazines to the gym so other people can read them. Offer directions to someone who looks lost. Sign up to be an organ donor¹¹. My current favorite: picking up trash that other people have left on the subway.

 

Keep a resolution. Not only will you benefit from exercising or cleaning out your garage, you'll also get a boost from the mere¹² fact that you made a commitment and stuck to it.

 

Become an expert. There's great satisfaction in mastery. Pick a subject that interests you, and dig in deep: the American Revolution, Photoshop, knife techniques. This can be hard, because learning something new can also make you feel frustrated¹³ and stupid, but if you push through, you'll give yourself a huge boost. Be sure to pick something that honestly engages you: become an expert on The Sopranos, if that sounds enticing¹⁴, but don't decide to learn about wine just because you think other people will be impressed. You're much less likely to stick with it, so you won't benefit as much.

 

Boost your energy. Studies show that when you're feeling energetic, you're much more likely to feel good about yourself. Most important: get enough sleep. If you need an emergency energy fix, take a quick ten-minute walk （outside, if possible, where sunlight will also stimulate¹⁵ your brain）, listen to some great music, or talk to a friend.

 

Challenge yourself physically¹⁶. This strategy doesn't work for me, but I know that many people feel great after para-sailing, white-water rafting, bungee-jumping, or roller-coaster-riding. For the less daring, a great run, bike ride, or spinning class can do the trick.

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