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“Buying this Instagram workout will give me my dream body"

“Buying this Instagram workout will give me my dream body"
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If there’s one thing social media does really well, it’s sell dreams – and products to “help” you achieve those dreams. But rarely will you find what you’re lacking by poring through other people’s feeds and timelines, Dr. Talley says. And if you’re looking to lose weight, chances are it’ll mainly be your wallet that ends up lighter. “My advice for someone who struggles with this is to do a ‘cleansing fast’ of Instagram, Facebook, and the like then use that extra time to build deep, genuine relationships with a small number of people in real life,” he adds.

Reframe it: “There aren’t any shortcuts. It will take hard work to get what I want, but I can do it.”

“I’m a hideous, fat slob”

“I’m a hideous, fat slob”
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“The unrealistic and unattainable beauty ideals in our culture have led to 91 percent of women being unhappy with their appearance at one point in their lives,” says Susan Edelman, MD, psychiatrist, and author of Be Your Own Brand of Sexy. And it’s not just women – many men feel self-conscious about their looks as well. This can lead to dangerous dieting behaviours, depression and anxiety.

Reframe it: “I want to be healthy and happy, not be a certain number on the scale.”

“I have to look like a model or I won't get a partner"

“I have to look like a model or I won't get a partner"
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Let’s be honest: Most of us don’t look like models! And that doesn’t make us unworthy of love or a happy relationship. “How you treat people is much more important than your appearance,” Dr. Edelman says. “Being kind, generous, or a good listener is much more likely to help you to attract and keep a nice partner.”

Reframe it: “We’re all going to look different, that’s part of what makes us who we are.”

Think your sex life is over after you hit 40? Think again!

“I’m only successful if I’m better than someone else”

“I’m only successful if I’m better than someone else”
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Beating others out for a promotion or being the thinnest person at your high school reunion may feel good in the moment but in the long run, this urge to define yourself by being better than others will backfire, says Emily P. Lockamy, a therapist. “A more effective way to foster a positive sense of self is to develop self-compassion and self-appreciation,” she says.

Reframe it: “Success is being fulfilled, and the more fulfilment there is to go around, the better.”

“I need to do everything”

“I need to do everything”
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There is tremendous pressure put on young people from an early age to excel at everything. You’re expected to get top marks in school, be a leader in the community, make the travel sports team, have a large friend group, be invited to the cool parties, and have a body like a supermodel, says Tracey Masella, a licensed social worker. But this leaves you always hunting for the better opportunity and never satisfied gathering the good enough experiences, not to mention exhausted!

Reframe it: “I don’t have to do everything, I can choose to only do what makes me happy and fulfilled.”

“I’ll be happy once I’ve reached this next goal”

“I’ll be happy once I’ve reached this next goal”
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Having goals is great but making your self-worth contingent on checking off all the boxes will leave you never feeling good enough and always wanting more, Lockamy says.

Reframe it: “I can be happy now, here’s a list of things I’m grateful for.”

Here are 12 ways to brighten your morning.

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“I’m such a worthless loser”

“I’m such a worthless loser”
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Thoughts like this one are a feeling, not a fact, says Cecelia Mylett, Psy.D, LCSW. Acknowledging the feeling behind it – loneliness, depression, frustration – can help you recognise what your brain is really saying and not get bogged down in self-doubt.

Reframe it: “At times I feel I am not good enough, but I know I am a great friend (or whatever it is that you feel good about or accomplished in your life).”

Here are 14 secrets to creating a lasting friendship, by lifelong friends.

“I’ll do it tomorrow”

“I’ll do it tomorrow”
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“Many of my younger clients struggle with procrastination; they know what they need to do to have the life they want, but they just can’t seem to get it done,” says Kenny Weiss, a licensed counsellor. If you’re stuck in this loop, know you’re not alone.

Reframe it: “I’m going to work at this for 15 minutes and then I can take a break if I need one.”

Find out more about why we procrastinate and how to stop.

“I can’t say no, that would be rude”

“I can’t say no, that would be rude”
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Not saying “no” not only stresses you out but it can hurt those you’re trying to help if you can’t deliver or resent them for asking. Part of being an adult is learning how to give a gentle but firm “no” without lying or making excuses, Weiss says.

Reframe it: “No, I won’t be able to do that.”

“This is the worst thing that ever happened to me”

“This is the worst thing that ever happened to me”
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Believing that every failure or setback is the worst it could be with no option for a turnaround is a recipe for depression, says Eliza Belle, PhD, a licensed psychologist. While something may feel like “the worst” at the moment, realistically it probably isn’t and reminding yourself of that fact can help you take action, she adds.

Reframe it: “Everyone has setbacks, I’ll get through this.”

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