Limiting self-beliefs can often be very rigid. If you buy into them, it can make it very hard to set any goals or make any improvements This will be damaging to your self-esteem and optimism. Finding evidence which disputes these beliefs can go a long way in breaking through some of these psychological barriers, which may also help you to improve physically. Let’s look at seven sources of evidence which you may find helpful:

1)    Gratitude

Daily activities such as writing in a gratitude journal or listing three good things that you are grateful for can go a long way in disputing the belief that your life is terrible. Your condition may cause you pain, discomfort and fatigue, however this exercise will allow you to see that there are still some positive aspects to your life.

2)    Strengths identification.

As much as you may be operating at a diminished capacity, not all strength is physical. Resilience, self-management, compassion and composure are examples of this.  Journaling a list of the strengths you still possess, have recently implemented or have recently acquired will serve to remind you that you are far from being a weakened person.

3)    Opportunity identification

This involves taking the time to identify the potential opportunities which exist in what could be regarded as a negative situation.  For example, as much as chronic illness can be the cause of a variety of physical issues, it may also provide you with an opportunity to pause, reflect, realign core values, set new goals and get connected with the authentic side of yourself. Recognizing the opportunity can go a long way in recreating optimism and showing you situations are not hopeless.

4)    Best possible self

Another way to dispute more pessimistic beliefs is carrying out the best possible self-exercise on a regular basis. You only need a few minutes to picture a life according to plan. For example, picture your best life–still incorporating your condition, but managing it to optimal levels. Everything has a range and this exercise, when based on realistic expectation, can show you that a future you can be optimistic about does exist.

5)    Small wins

It’s the minor victories and the steps forward which add up. They accumulate and compensate for the deficit left by managing your condition. They can also show you that things can go right and that you are able to control some outcomes. It could be as little as going for a walk, consistently following manageable routine, exercise for 5 minutes or helping another person. Each of these are enough evidence to disprove limiting self-beliefs of your life being over, or that you are weak and incapable.