What should I do if I feel ugly and insecure

Feeling ugly and insecure can be improved through cognitive adjustment, psychological intervention, behavioral training, social support, and professional treatment. Self doubt may be caused by negative self suggestion, appearance anxiety, growth experiences, social comparison, or psychological disorders.

1. Adjust cognition

Try to record positive feedback about appearance every day, replacing subjective assumptions with objective facts. Research has found that there is a widespread error in human judgment of their own appearance, with most people's actual attractiveness being higher than their self-evaluation. Establish a self-evaluation system based on multiple values such as ability and personality, reducing the single focus on appearance.

2. Psychological Intervention

Cognitive behavioral therapy can effectively correct distorted body image cognition and rebuild confidence through questioning negative thoughts, behavioral experiments, and other methods. Acceptance commitment therapy helps to coexist with imperfect appearance and redirect energy towards value realization. Group therapy provides emotional support for individuals with similar experiences and reduces feelings of loneliness.

3. Behavioral training

involves progressive exposure exercises, starting from low stress social scenarios to adapt to others' gaze. Implement micro expression training such as smiling exercises to convey confidence signals through body language. Develop at least two skills unrelated to appearance, such as painting, programming, etc., and enhance overall self-esteem through ability recognition.

4. Social Support

Choose social circles that can provide emotional support and avoid contact with people who are enthusiastic about appearance evaluations. Proactively seek sincere feedback from family and friends, and collect objective appearance evaluations. Participate in interest communities to gain identity recognition based on shared interests and shift focus from appearance.

5. Professional treatment

Severe inferiority complex lasting for more than six months may be accompanied by physical dysfunction or depression, and requires consultation with a cardiologist. Physical therapy such as transcranial magnetic stimulation can improve accompanying anxiety symptoms. For extreme cases, plastic surgery should be combined with psychological assessment to avoid falling into a vicious cycle of repeated plastic surgery. Practicing 15 minutes of mindfulness meditation daily can help reduce excessive focus on appearance and cultivate non judgmental awareness of the body. Regular exercise can promote the secretion of endorphins, improve mood, and enhance physical health. Maintain a balanced diet to ensure nutrient intake and avoid overeating or anorexia caused by emotional issues. Establishing a stable daily routine, insufficient sleep can exacerbate negative self-evaluation. continuously recording personal growth diaries to enhance self-efficacy through visual progress.