1. Refute internal criticism! The sense of worthlessness is caused by your inner self-critical dialogue. It is self-deprecating statements such as "I am really bad", "I am shit" and "I am not as good as others" that lead to your despair and inferiority. In order to overcome this bad psychological habit, it is necessary to do the following three steps:

A. Once you have a self-critical idea in your mind, sort it out immediately and record it;

B. find out why these ideas are distorted;

C. refute these views in order to cultivate a more realistic self-evaluation system.

"So, how can I build my self-esteem?" You might ask. The answer is-you don't have to do anything! You don't need to do anything particularly valuable to create or maintain your self-esteem, all you need to do is turn off the voice of inner criticism. Why? Because it is wrong to criticize the inner voice! Your inner self-abuse stems from illogical and twisted ideas. Your sense of worthlessness is not based on facts, it is just an abscess growing at the core of depression.

Doing nothing: how to overcome it

One of the most devastating aspects of depression is that it paralyzes your will. At dawn, you will delay your damn housework. Due to the lack of strong motivation, in fact, you find it difficult to do anything, and you strongly imply that you will do nothing. You feel worse and worse because you have done very little. You not only cut off the usual source of excitement and happiness, but also make yourself hate yourself more because there is no result, and then further isolate yourself and think that you are incompetent.

If you don't realize that you are in this emotional prison, it will last for weeks, months or even years. If you used to be proud of your vitality, your inaction will make you even more depressed. Your inaction will also affect your family and friends, who don't understand your behavior as much as you do. They may say, you have to be depressed, or you have to face the reality. This kind of evaluation will only make you more painful and paralyzed.

Daily activity schedule

This timetable is very simple and effective, which can help you to deal with your laziness and indifference in an orderly way. This watch consists of two parts. In the foreground column, write down what you want to accomplish every hour of the day. Even if you have actually completed only part of your plan, it is very beneficial to find ways to take action every day. The plan doesn't need to be written in detail, just a few words, such as "dressing", "having lunch" and "preparing a resume". The whole time for writing the plan should not exceed five minutes.

At the end of the day, fill in the review column. Record what you actually do during these hours every day. Maybe everything goes according to plan, maybe you don't, but even if you are staring at the wall, write it down. In addition, remember to label each activity, the letter M stands for mastery and the letter P stands for happiness. Mastering activities refer to those activities that have been completed, such as brushing your teeth, cooking, driving to work, etc. Happy activities include reading, eating and watching movies. After writing m or p at the end of each activity, estimate the actual happiness or difficulty of each activity, and express it with a number between 0 and 5. For example, you can give a score of m, 1 for something as simple as dressing, while M-4 or M-5 means that what you are doing is very difficult or challenging, such as eating too little and not applying for a job. You can mark happy activities in the same way. If you are happy in any activity, not depressed, but unhappy all day or not at all, give a score of P- 1/2 or P-0. Some activities, such as cooking, can be marked with m and p.