Before seeing these 7 Strategies to Strengthen Self-EsteemI invite you to watch a curious video in which a personal fitness trainer decided to Photoshop her body to see if it would boost her self-esteem after receiving criticism about her appearance.
This video invites us to accept ourselves as we are, with our flaws. I know it's not always easy (the Self-Esteem Boosting Strategies that follow the video will help you a little):
Strengthen our self-esteem is one of the best ways to achieve a higher quality of life in all aspects of our life and achieve the personal growth that we long for.
Did you know that achieving success in your life is directly related to having a healthy self esteemYou've probably heard the cliché: "We are what we eat." Many also argue, "We are what we think."
Nathaniel Brandon, one of the leading self-esteem psychologists, put it very well: "There is not value judgment more important for a human being than his self-esteem.
If you are able to strengthen your self-esteem You'll be able to cope better with stress. You'll achieve success and won't even need to boast about it. Your self-esteem, however, may vary depending on the day of the week. It's a temporary sensation. environmental factors can play a role in how you see yourself.
Strategies to strengthen your self-esteem
Let's take a look at some of the strategies used to see if any or all of them put you on the path to developing or strengthening your Self esteem:
1. Take out the trash: This means that anything that has been said to you and has hurt you and is unconstructive should be taken with a grain of salt. grain of skepticism.
2. Write down all the negative things you think about yourself: I am too old, fat, nobody loves me, I am never good enough, etc. Laugh at that piece of paper you just wrote on and then tear it up and move on to the next strategy.
3. You may have heard the phrase: »It is well-born to be grateful«. Write down the things you have to be grateful; you can include things that people take for granted, such as food and housing, access to a computer, etc.
4. Write a list of positive attributes and talents you have. Think. Make an effort. We're all good at something. Think about the people who have passed through your life and have told you something good.
5. Make a list of what you like to do: tries to find time to do it at least once a day.
6. Write three things you would love to have the courage to do.
7. Surround yourself with positive people: NGOs or other types of volunteering are full of positive people. Surround yourself with people who share your same interests. interests.
If none of these strategies work over time, there may be other factors are at stake and are outside the scope of this article.
By using these strategies it will be easier for you go ahead even when things get tough. When things go wrong in life and you feel bad, you don't have to try to deny it. But know that those bad times will pass. It will help you to know that after the storm comes calm.
I leave you with one of the best VIDEOS motivational that I have ever seen in my life:
inspiringWhat is self-esteem and how does it work?
Self-esteem is the subjective assessment what we make of our own worth from thoughts, emotions, sensations and experiences throughout life. The four pillars that are usually mentioned are the selfconcept (what I think I am), the self image (how I see myself), the self-reinforcement (how I reward and treat myself) and the self-efficacy (how capable I feel).
In addition, it integrates three major components: the cognitive (what I think of myself), the affective (what I feel towards myself) and the behavioral (what I do and decide). Understanding these pieces allows us to intervene with more precision.
Signs of low self-esteem to watch out for
Some common signs are: constant self-criticism, need for approval, constant comparison, difficulty in making decisions, and avoiding challenges for fear of failure. Phrases such as “I am not able" or "I always do it wrong." Recognizing them reduces their power and opens the door to change.
Practical techniques based on psychology
1) Cognitive restructuringIdentify automatic thoughts, question their logic, and replace them with more realistic alternatives. It's helpful to follow these steps: become aware of the role of beliefs; record situations, behaviors, thoughts, and symptoms; detect irrational beliefs; select alternative thoughts with objective arguments; practice until they become automatic.
2) Act even if you may fail: Self-esteem improves when we we face to situations, not when we avoid them. Prioritize action over outcome and learn from every attempt.
3) Replace goals with values: when a goal is not achieved, sustained values (effort, perseverance) are still there and maintain the direction of life without destroying self-esteem.
4) Strengths and gratitude: Write down 5 achievements and deduce the qualities they imply; write a letter in the third person describing your positive traits; create a gratitude journal to focus attention on what does work.
5) Separate yourself from your fears: Don't block the feared thought; give it space and name itPractice mindfulness by imagining that fear is traveling on a leaf carried by the water until it disappears.
6) Self-pity: Talk to yourself as you would to a good friend. Replace the critical voice with a language friendly and helpful, which helps to try again.
7) Power postures: An upright, expansive posture can influence how you feel. Holding it for two minutes has been shown to increase testosterone and reduce the cortisol in significant percentages, increasing the feeling of confidence.
8) Movement and health: 30 minutes of moderate aerobic exercise helps reduce cortisol and increase endorphins. Take care sleep and nutrition also adds up.
9) Limits and assertiveness: Saying “no”, asking for what you need, accepting mistakes and defending personal rights improves the selfconcept and build healthier relationships.
10) Volunteering and thinking about others: contributing and cooperating reinforces the feeling of utility and takes you out of the self-referential loop.
11) Problem solving: define the problem, generate options, evaluate consequences, choose, plan and review. Feeling capable of solving raises the self-efficacy.
12) Positive feedback and modeling: surround yourself with people who give realistic feedback and observes functional models to incorporate effective strategies.
Self-esteem in childhood and adolescence
At early ages it helps active listening and validate emotions; specifically praise the effort; promote autonomy with age-appropriate decisions; create dynamics such as the "talent pool" or the "achievement diary"; and model a self acceptance Healthy. Avoid comparisons, unguided criticism, and resolve everything for them.
When to ask for help
If you find that, despite your best efforts, self-criticism, anxiety, or sadness overwhelm you, consider professional support. A guided process offers custom tools, support and structure to sustain the changes.
By integrating simple daily practices, a positive support network, and evidence-based psychological techniques, your self-esteem can become more stable and resilientStart with a small action today and watch improvements in the way you think, feel, and act follow.