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Part 3: Learning to Stand Still
The goal of vestibular rehabilitation is to retrain the brain and ultimately reduce the feeling of imbalance that comes with vertigo.
Overcoming the extreme self-doubt cycle follows the same process.
As always, here is a 4-week roadmap in chart form that will help for those of you who are struggling with self-doubt:
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Week | Theme | Goal | Action Steps |
Week 1 | Recognize & Reframe Thoughts | Notice negative self-talk and begin to reframe it | - Identify one negative thought you had today and actively rephrase it into a balanced or positive statement. - Sit or stand up straight for 1 minute (e.g. shoulders back); good posture boosts confidence. - Take 3 slow deep breaths (focus on a long exhale) to calm your mind. - Remind yourself that self-doubt is common (e.g. think “many people feel like this too”). |
Week 2 | Focus on Strengths & Wins | Build confidence by acknowledging your strengths | - Write down three personal strengths or qualities (e.g. “I’m creative,” “I’m organized”) and keep the list handy. - Recall one small success from today and note it (like “I answered a question in class”). - Draw or doodle something creative for 1–2 minutes (free-form art) – creative activities can improve how you feel about yourself. - Play your favorite upbeat song for 1–2 minutes and tap/dance along – movement and music can quickly lift your mood. |
Week 3 | Coping Skills & Self-Compassion | Manage stress and treat yourself kindly | - Engage in 30–60 seconds of physical activity (e.g. jumping jacks, stretching, or a quick dance) to release tension. - Reach out: send a quick supportive text to a friend or tell someone you trust about how you feel. - Journal briefly: write one sentence about how you feel right now or one thing you’re concerned about now. - Practice self-kindness: write or say to yourself a kind statement like “I did my best today” or “It’s OK that I’m still learning.” |
Week 4 | Growth & Positive Outlook | Cultivate a growth mindset and positive perspective | - Think of one thing you’re grateful for at this moment and mentally acknowledge it. - Reframe a challenge: pick one current problem and ask, “What can I learn from this situation?” - Focus on control: choose one small task within your control (e.g. studying 5 extra minutes) and complete the assignment – focusing on what you can control builds mastery. |
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