Victim Mentality: Signs, Causes & 10 Ways to Break The Cycle

• Negative self-talk or self-pity. “I never do anything right.”
• Pessimism about the future. “It will never work out.”
• Fears of being taken advantage of. 
• Envious of others. “If only I had money like he does.”
• Ruminates on past bad experiences.
• Struggles to enjoy the good
• Disinterested in solutions. “There’s nothing that can be done.”
• Rejects feedback or support. “I can’t do that. It will never work.”
• Lacks trust in others.
• Cynical toward others’ motives. “People are always out to get me”
• Narcissistic. 

• Reflect on your wins: By remembering what success felt like and that it was possible, you can regain motivation for today
• Engage in acts of Kindness: Regaining a sense of agency is helpful. One of the best ways to do this is by focusing outward on what you can do for others.
• Set simple goals for yourself: Think about something you can achieve today. Then move on to something you can accomplish this week, and so on.
• Take a deep breath before you respond: When presented with a challenge, your flight or fight response might kick in, leading you to respond from a place of fear.

Notice the discomfort you feel in your body when someone shares something with you or asks something of you. Are you tense? Is your stomach tight? Is your blood pressure high? Do you feel yourself getting warm? These body reactions might indicate your deeper fears or thoughts about what is happening. 

Take two or three deep breaths before you respond with the first thing that might come to your head. Research shows deep breathing exercises can reduce stress and stabilize blood pressure.

• Reframe negative thoughts: By giving yourself a positive visualization, you can start to train your brain toward positive outcomes.

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