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I found that going to the gym regularly is a good way to build up your confidence and ward off cyclically negative thoughts because it creates a source of stable accomplishment in life. You know that no matter what else is going on how much you're disappointed with yourself or life, you are still doing something good and healthy that's making you a better version of yourself.
It sounds like a meme but it definitely helps - in my experience its like taking a low dosage of SSRIs (which I have been on). Also go every day, you don't need to have the perfect routine or exhaust yourself, as long as your body is moving and you get a decent sweat in you will get that positive energy.
People in the gym don't judge you, whether you are fat or scrawny or have poor self-image, they're happy you're there and its a positive helping atmosphere because everyone is there to improve themselves. I also find that after you work out, if you look in the mirror, you view yourself as more attractive, which helps to build up confidence in yourself that transfers over to other areas of your life (professional, academic, relationships, etc.). Don't overthink it and just go, you will feel better for it. Good luck bro I believe in you.
