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Depression and low self-esteem are two sides of the same coin. While low self-esteem leaves people vulnerable to depression, depression can absolutely destroy self-esteem. But, though low self-esteem may be deeply rooted, there are things you can do to improve it, even if you are suffering from depression. 1. Start Your Day with Positivity It’s […]
Depression and low self-esteem are two sides of the same coin. While low self-esteem leaves people vulnerable to depression, depression can absolutely destroy self-esteem.
But, though low self-esteem may be deeply rooted, there are things you can do to improve it, even if you are suffering from depression.
1. Start Your Day with Positivity
It’s important you start each day positively. Doing so will help your mind to habitually recognize good, especially the good in yourself. So, surround yourself with positivity in the form of music, books, calendars, computer wallpaper, etc. You can even sign up to a service that will send you funny memes or cute animal videos each day. Feeling good at the beginning of the day will set a tone and help you be positive throughout.
2. Analyze and Correct Negative Thinking
Negative thinking is the catalyst for both low self-esteem and depression. The more one thinks negatively, the less able they are to see themselves and the world around them in an accurate light. Soon, the negative thoughts are on a loop like an old record that keeps skipping, causing the same lyric to play over and over again.
The first thing that is needed is the ability to analyze your own thoughts. When a self-critical thought occurs, ask yourself three questions:
Once you realize there is no evidence to support your thought, that your friends and family would disagree with your thought, and that your thought makes you feel bad about yourself, it’s time to replace that thought. Not with a vague affirmation, but with factual and meaningful self-statements.
For example, perhaps you have taken on a project at work, and currently you find yourself feeling overwhelmed. Your thoughts may currently sound like, “Why did I say I could handle this? I never finish things on time.” You will now replace that thought with a positive factual thought, something simple like, “I’m doing better at this job everyday and am continuing to make progress.”
A healthy self-esteem is not about being perfect or thinking you’re perfect when you’re not. No one is. A healthy self-esteem is about acknowledging your strengths and accepting your weaknesses and realizing you’re like everyone else – human and beautifully flawed.
3. Treat Yourself Well
Though you may feel you don’t deserve it, by treating yourself, you will send positive messages to your subconscious mind that you ARE worth it. Consider taking yourself out to a nice lunch, buy yourself that sweater you’ve been eyeing, or go get a relaxing massage. You don’t even have to spend money; show yourself you’re worth it by spending time reading a book, going for a walk in nature, or doing anything that inspires you.
4. Seek Positive Support
You want to surround yourself with people who celebrate your strengths, not your weaknesses. This can include seeking the positive support of a therapist who can work with you on analyzing and replacing negative thought patterns. When we don’t have an accurate self-perception, it can help to get a new perspective from an objective third party.
Increasing your self-esteem isn’t easy, but if you practice these tips, you will be able to chip away at the negative self-talk every day.
Need help with your self-esteem? If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
“God, you can be so stupid sometimes.” “Why would he be attracted to YOU?” “You’re just going to screw this up.” These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the […]
“God, you can be so stupid sometimes.”
“Why would he be attracted to YOU?”
“You’re just going to screw this up.”
These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the time.
Most of us treat ourselves far more harshly than we would anyone else. And that’s a shame. In my experience, so much of the depression and anxiety my clients feel stems from a dysfunctional relationship they have with themselves.
But every day is a chance for you to develop a loving relationship with yourself. And the best way to do that is to practice self-compassion.
If that concept seems foreign to you or you are even uncomfortable with the idea of showing yourself compassion, then please keep reading to learn some simple but profound ways you can begin to practice self-compassion as a way to connect lovingly with yourself.
Self-compassion is the pathway to emotional healing. But to begin, you must become more aware of your own emotions, especially as they relate to yourself.
Try to be more aware of when you are emotionally struggling with something. Perhaps you are feeling confused, desperate, or inadequate. Ordinarily, in these moments your inner critic may strike. But now, try and offer yourself kindness instead.
You may say something to yourself life, “I know you’re disappointed. And I also know you did your best. And I am so proud of you.”
If you are at a loss for the right words in these moments, simply talk to yourself as you would a friend, or better yet, a small child.
Until you become used to being compassionate toward yourself, you’ll want to monitor the language you use. You are most likely so used to criticizing yourself that it will be far too easy for the wrong choice of words to come out. That’s okay. In these moments you certainly don’t want to scold yourself. Just be aware and make a compassionate correction.
There’s a phrase that says, “get out of your head and drop into your body.” This is a perfect way to begin the ritual of self-compassion.
Begin to use kind physical gestures with yourself. This could be gently stroking your cheeks and temples when you’re stressed, holding your hand over your heart when you’re sad, or holding your own hand when you feel lonely. Any physical gesture, so long as it’s loving, will help you show yourself true love and kindness in those moments.
For some people who have very low self-esteem, showing themselves compassion may prove to be incredibly difficult. In these cases, it’s a good idea to speak with a therapist who can help them uncover where the feelings stem from and how they can change their thoughts and behavior.
If you are interested in exploring treatment options, please get in touch with me. I would be happy to see how I may be able to help.
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods. Emotional eating often leads to weight […]
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods.
Emotional eating often leads to weight gain and the development of health issues such as type two diabetes and high blood pressure. If left unchecked, emotional eating can lead to a life-long reliance on eating as a coping mechanism.
If you or someone you love is an emotional eater, becoming more mindful of eating is how you can manage your food issues. Here are some ways to become a more mindful eater:
Most emotional eaters are completely unaware of the kind or amount of food they eat on a daily or weekly basis. It’s important to start tracking what you consume as well as how much so you can recognize the real issue you may be having. This is not an exercise in harshly judging yourself, it’s simply so you can recognize the link between your emotions and eating habits.
For instance, you may see that Monday, Tuesday and Wednesday were pretty okay days, but Thursday was when you got yelled at while you were at work and also got a speeding ticket, and ALSO ate fast food for lunch and dinner and ate almost a gallon of ice cream. Once you see this pattern over and over, that you tend to eat on those days you are stressed, angry, sad, etc., you will be able to start making positive changes.
When we eat emotionally, we don’t stop to think about the amount of food we are eating, we just shove it in as quickly as possible so those carbs can start making us feel better. The next time you find yourself eating based on your emotions, try and catch yourself and meter out a fair-sized portion. For instance, don’t sit in front of the TV with an entire bag of potato chips, take out a small bowl’s worth and put the rest away.
When we are alone, we can eat with abandon. But when we eat with others, we tend to have more awareness about what and how much we put in our mouths. When your day is stressful, instead of going out to lunch by yourself, where you’re apt to hit 2-3 drive-throughs, invite some other people out. This may help you to use more self-control.
These are just a few of the ways you can begin to recognize your emotional eating and gain control over your food choices. If you would like to speak to someone about the emotions you are dealing with and learn healthier coping strategies, please be in touch. I’d be more than happy to discuss how I may be able to help.
Low self-esteem has become an epidemic in this country, and one that negatively impacts our quality of life. Feelings of unworthiness can begin at a young age and, if neglected, can potentially lead to depression and anxiety. Because low self-esteem can be so damaging, finding ways to feel better about ourselves and our abilities is […]
Low self-esteem has become an epidemic in this country, and one that negatively impacts our quality of life. Feelings of unworthiness can begin at a young age and, if neglected, can potentially lead to depression and anxiety.
Because low self-esteem can be so damaging, finding ways to feel better about ourselves and our abilities is vital to our well-being. Here are 5 ways to increase your self-esteem:
Negative self-talk is a common issue for people with low self-esteem. If you’re one of those people whose inner critic is constantly beating them up, it’s important you quiet that voice. Try to replace any negative comments with positive ones. Stop focusing on your weaknesses and instead focus on your strengths and abilities.
We are all so unique. Sadly, instead of celebrating what makes us individuals, many of us spend time comparing ourselves to others. And, should we find we don’t quite measure up to others’ standards, we feel inadequate. Stop comparing yourself to others and instead concentrate on being the best version of you that you can be.
Being human means being imperfect. We all have flaws, we are all works in progress. And that’s okay. Striving to be something that simply doesn’t exist is futile and exhausting. And before you say that so many celebrities are perfectly beautiful and lead perfect lives, guess again. Hollywood’s A-listers are typically photoshopped and many have been treated for depression and addiction. They are human and struggling like anyone else.
Stop trying to be perfect and instead set attainable goals for yourself.
Many people struggle with body image issues. Much of it is because of the photoshopping I just mentioned. It’s hard to love your body when you are expected to look like the people that grace the covers of magazines.
Instead of focusing on what your body looks like, on how much you weigh or how big your muscles are, focus on being healthy. Be grateful for your health and make healthy choices so you can always feel good and vibrant.
Social media has its good points, but it can also set unrealistic expectations regarding relationships and lifestyles. It’s important to remember that online, people tend to only post images that make their lives seem awesome. But that’s not always an accurate presentation. Spending too much time looking at other people leading fun lives can lead us to spending less time enjoying our own.
If self-esteem issues have become a serious problem in your life, leading to anxiety and depression, consider working with a therapist who can help you work through your memories and emotions.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.