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7 Ways to Boost Your Self-Esteem

7 Ways to Boost Your Self-Esteem

Self-esteem refers to how you view your worth. Whether you are aware or unaware of it, your evaluation or perception of yourself in terms of your capabilities, potentials, and emotional and physical features affects your lifestyle, academic or work performance, relationships, and other life concerns.

Because of this, self-esteem plays a crucial role in helping you develop and maintain relationships, find success in school or work, and stay mentally, emotionally, and physically healthy.

Since a healthy dose of self-esteem can do wonders for various aspects of your life, you need to know when and how to give it a boost, especially at times when you know it has taken a hit.

Leading providers of professional clinical supervision services share some helpful tips below on how to improve your feelings of self-worth:

1.    Practice positive affirmation

Everyone hears discouraging and unkind words from time to time. The popularity of social media has also made it easier for people to post whatever they want to say about others, even if these remarks are hurtful and harsh.

If your self-confidence has taken a dip because you heard or read something upsetting, avoid letting these words take root in your mind. Instead of remembering them, forget about them. You will have an easier time doing this by coming up with and repeating positive affirmations.

Create a list of things you like about yourself, what you are good at doing, and your accomplishments. The simple act of writing down and reading about your positive attributes will boost your mood immediately.

Additionally, the more positive qualities you write down and remember, the more you will boost your trust and confidence in yourself. You will then feel empowered and more self-assured, ready to take on the activities and challenges at hand.

2.    Stop comparing yourself to others

There is nothing wrong with following the status of your friends, colleagues, and the people you know on social media. However, if you start envying and comparing yourself to them, you may need to take a break from these sites.

Comparing your skills and accomplishments to others won’t do anything good for you. You will always feel that they are still a step above you and that you will have your work cut out for you when you try to catch up with them.

Because of this, you will have something else that will occupy your mind. And this will lead to feelings of discontent and low self-esteem.

Although it can be hard to avoid comparing yourself to others altogether, try to do so. Additionally, don’t act on this to minimize feelings of competitiveness that will also ultimately affect your sense of self-worth.

3.    Do something nice to others

When you are feeling really low, you will be focused on your weaknesses, both real and imagined. If you continue concentrating on these limitations, you will never get out of your funk.

You can avoid focusing on the causes of your low self-esteem and feel better when you turn your attention toward another person.

Help a co-worker who seems to be swamped with work and has to submit a report before the day ends. If a friend looks burnt out due to juggling housework and taking care of toddlers, offer to babysit the kids so that she can go out for a few hours of pampering. You can also volunteer at a soup kitchen or animal shelter.

By doing something good for someone else or the environment, your focus shifts. You will stop fixating on your negative thoughts, and you will start thinking more positive things about yourself.

4.    Get more exercise

Various studies show that regularly working out and engaging in physical activities can increase self-esteem. They can improve mental health as well.

Exercising empowers your mental, emotional, and physical faculties. While working out, you focus only on the task at hand and forget your worries. As a result, you will have a clearer mind, and you will be better prepared for any ensuing tasks.

Additionally, whenever you complete your workout, you will feel a certain sense of accomplishment. And this will immediately give your confidence a boost.

When you maintain a healthy weight and stay in good shape, you will improve your perception of yourself as well.  This will go a long way in helping you be more confident and avoid feelings of discontent.

5.    Look your best

Your physical appearance usually reflects how you feel inside. For instance, if you’re feeling down, you will feel lazy or lack the motivation to put on makeup and choose a great outfit.

Consequently, your outward appearance can affect your emotions and thoughts as well. As such, if you feel your self-esteem is low, pamper yourself and experience its positive effects.

Go to a salon and get a haircut. If you want to do something simpler, take more time to put on your makeup and style your hair. Another option would be to wear that new dress or pair of shoes that you’ve been saving for a special occasion to help you feel better about yourself.

Don’t think of these activities as being vain or superficial; consider them as ways of practicing self-care. Keep in mind that looking great will boost your confidence and improve your mood, so don’t hesitate to try doing them.

6.    Try a change of scenery

Going to a place you have never been to will help you break out of a low self-esteem cycle.

Trying a new restaurant, taking a walk to a park you have never been to, or going on a holiday to a city you have never visited are great examples of doing something you like to give your self-esteem a boost.

Going somewhere you’ve never been to can quickly rejuvenate your mind and disrupt any negative thought patterns you may have.

Additionally, a change of scenery can give you a fresh perspective and the motivation you need to start making positive changes.

7.    Do something out of the ordinary

Lastly, aside from experiencing a change of scenery, lift your self-confidence by doing something you have always wanted but never got the chance to do.

This can be something as simple as pursuing a hobby such as gardening or photography or engaging in something more exciting such as an extreme sport. You can also take up a short course that will help you grow personally and professionally.

By trying something new, you will get out of your low self-esteem cycle as well. You will have something else to focus on instead of your negative thoughts.

Moreover, you will achieve a sense of accomplishment when set out to do the things you want to do. This will increase your self-esteem more than anything else.

Although these tips may seem easy enough to follow, certain challenges can still come up that may prevent you from seeing them through.

However, every little step counts when you want to boost your self-esteem, so if you can only start with something simple, do so. You will still feel an increase in your self-worth by taking these small strides.

 

AUTHOR BIO

Dr. Gemma Gladstone is an endorsed clinical psychologist and certified schema therapist, supervisor and trainer. Along with Justine Corry, she is co-director of the Good Mood Clinic in Sydney and has 24 years of experience within mental health.

 

 

New Year New You? No Way!

Facebook is full of all the New Year New you posts and to that I say NO WAY!  I like who I am.  I’m not perfect, not by any stretch of the imagination.  Are there things I can improve upon in my life?  Absolutely.  I need to lose weight, I need to stop procrastinating and a myriad of of things.  But those are habits that I need to change.  I don’t need to change who I am at my core and neither do you -unless you WANT to.  It’s a choice you need to make for you, and nobody else can make it for you and they shouldn’t talk you in to making changes you don’t want to make.

Don’t get caught up in the you have to weigh this much, or wear these clothes or belong to this group.  You do you because you are wonderful.  Another super important thing to remember is if you do want to do something different in your life, you can start right now.  You don’t have to wait until next Monday or next month, or in the case of tomorrow, next year.  You start when you are ready.

I’m not making resolutions this year.  I’m celebrating great things to be excited about that will be happening this year, like the end of a school year with several of my seniors graduating.  I’m celebrating the fact that my son is going to be traveling to another country to perform, and that my daughter will be receiving her M.Ed and that I have several for fun classes that I’m thinking of taking.

So don’t change anything unless you want to, don’t make resolutions, celebrate great things you know are coming….way better than resolutions in my opinion, but if feel the need to make a resolution, resolve to be happy, be positive and love yourself.  Happy New Year and have an amazing 2020

The Benefits of Power Napping at Your Day Job


What if I told you taking power naps could actually make you happier? I can imagine you wouldn’t need any more convincing to hit snooze the next chance you get. Studies show that 66% of short nappers and 56% of longer nappers report feeling happier and more energetic during their long workdays.

Yet, most workplaces haven’t discovered the positive impact power napping has on moods, productivity, and a handful of other health benefits. Hitting snoozed once your 3 pm slump hits is still frowned upon in the workplace, making most reach for their 3rd cup of coffee instead.

Sleeping is commonly known to happen in the comfort of your own home, all snuggled up in your bed, which makes sense as your home is the place you go to relax and recharge.

How Counting Sheep on the Clock Can Improve Your Work Performance

The Benefits of Power Napping at Your Day Job

Call it what you want, but having a little mid-day power nap siesta actually holds profound benefits for your overall mood and well-being.

 

Typically, power naps range from 10 to 20 minutes long, and it is meant to revitalize you more than a cup of coffee. Research show this length of time is the sweet spot for midday sleeping, reason being, it’s just enough time for you to reap the benefits of sleep without dealing with “sleep inertia,” the groggy feeling you might be familiar with after sleeping for several hours.

 

Here are the 5 benefits that come along with a quick snooze:

  1. Improve learning and memory
  2. Less stress
  3. Boosts mood and creativity
  4. Increased productivity and alertness
  5. Decreased risk of heart disease

 

Now, not all workplaces are open to the idea of you getting a couple extra Z’s on the clock. That being said, there are a couple innovated ways to getting your midday snooze in at work.

Innovative Ways to Hit Snooze During Your Workday

  1. Take your nap early
  2. Find the right location
  3. Create an ideal sleeping environment
  4. Keep it brief
  5. Take advantage of sleeping apps

Wear the Right Attire

We wouldn’t blame you if you wore loungewear, but unfortunately, this isn’t something workplaces normally let you show up in. But, that doesn’t mean you can’t invest in some comfy work-appropriate attire.

 

To learn more about the benefits of napping in the workplace—and to see what companies out there support sleep in the workplace—check out the infographic below.

The Benefits of Power Napping at Work

Be Like Michael

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
– Michael Jordan

I think pretty much everybody agree that Michael Jordan was a phenomenal athlete, and an extremely successful one as well.  We should all try and be like Michael.  Not because we should all try and be first class athletes.  That’s a nice dream, but we can’t all do that, there’d be nobody to watch if we were all playing  🙂  No we should all adopt his attitude of trying and failing.  Michael Jordan wasn’t afraid to try and he wasn’t afraid of failing.  He let go of the fear of failing and it helped him to succeed.

That’s pretty amazing. When you think about it, some of his biggest failures were on national television and live in front of thousands of fans. His lack of fear of failing led him to keep trying and trying, and as a result, having more and more success.  Imagine what your like if you would allow yourself to be like Michael?  Just go out there and try without any fear of failure.  What would you accomplish?  Really the sky is the limit.  So be like Michael and don’t let your fear of failure stopping you from succeeding.

Who Are You

I know for sure that what we dwell on is who we become.
– Oprah Winfrey

Who are you? If you’re like most people you have probably asked yourself that question at least a couple of times.  The Law of Attraction, and Oprah for the sake of this quote, say you become what you focus upon, and to some extent I think that’s true.  I actually talked about it with my students this past week in school.  We had watched the movie Cinderella Man and were talking about what it means to have a positive attitude.  One thing I wanted the kids to come away with is that a positive attitude doesn’t necessarily mean rainbows, fluffy bunnies and unicorns.  A positive attitude is when you work to make the best of what you have, or what life tosses at you.

In the movie, Jimmy Braddock, played by Russell Crowe had been given a rough row to hoe during the Depression.  Through out the movie, we see that it would have been so easy to just give up, but in the words of one of my students, he just “lived his best life.”  Jimmy Braddock didn’t dwell on what he didn’t have, or what he had lost.  He just kept working to make it better.  To me that is exactly what this quote is talking about.

You are, or you become what you are thinking about and focusing upon.  So really it’s up to you to decide who you are.  Focus on the things that are good, the things that make you strong and the things that help you live your best life, and you will absolutely have your best life.

Mistakes are Okay

When we give ourselves permission to fail, we, at the same time, give ourselves permission to excel. – Eloise Ristad

For the longest time, I thought mistakes were bad.  You didn’t want to make mistakes, you wanted to get the right answers and have all your projects work out correctly, right?  That’s what I thought, but I was wrong.  Mistakes are okay.  I may even go so far as to say that mistakes can be a good thing.

I know it sounds crazy, but it’s true.  Think about it. If you never push yourself, if you never try, you may succeed at what you’re trying to do, but what are you missing out on?  You’re missing out on the chance to find more, create more, discover more.  You’re missing out on the chance to excel and to soar.

I know that it seems counter intuitive to say it’s okay to make mistakes and it’s okay to fail.  But really it is.  Giving yourself permission to fail may take you out of your comfort zone, but that’s not a bad thing.  So tell yourself, that it’s okay to take chances, it’s okay to try something new, it’s okay to fail, and most of all, tell yourself that mistakes are okay.  They are, and who knows what you may find out by taking a chance and making a mistake.

Life Doesn’t Have To Be Perfect

Do not dwell so much on creating your perfect life that you forget to live. – Unknown

Have you ever gotten so obsessed with making sure something is perfect that you forget to enjoy it?  I have!  Think about a vacation you may have planned.  You can get so caught up in the planning and the itinerary, focusing on where you need to be next instead of enjoying where you are right now.  Think about weddings.  Brides and grooms strive to create the perfect day, and when it’s over, they can’t remember anything about that day.  Or worse, a small issue, like napkins in the wrong shade of ivory, can turn into a giant catastrophe.

It’s good to have goals and to strive to make things as good as they can be.  I want to have the best life possible.  But I don’t want to miss out on the life I have right now in trying to make my life perfect.  The fact of the matter is, it’s never going to be perfect.  Instead of stressing out over them, embrace the imperfections and you may find that they add to your life and make it even better.  But the only way you’re ever going to find out is to live your life.

How to Take Risks Like a Stunt Driver

How to Take Risks Like a Stunt Driver

If your dreams don’t scare you, are you sure they’re big enough? It’s easy to fall into complacency, especially when life is so busy most of the time, but setting goals can help you stay on track and grow as a person. Sometimes our goals and dreams seem risky — whether it’s a fear of failure, getting hurt, or losing something. However, passing up every opportunity to grow means you may miss out.

 

Taking risks sometimes gets confused with being reckless, but that’s not the case. There are small risks you can take each day to grow as a person. It may be reaching out to someone new and inviting them out to dinner or as small as trying out a new restaurant out of your normal routine. Larger risks may be making a move to a new city or completely changing your career path. Something all of these risks have in common is uncertainty and an opportunity for growth.

 

For a fun spin on risk-taking, we can look to some of the most daredevil professionals out there: stunt drivers. These risk-taking lessons from stunt drivers show us that there are times to take risks and other times we should play it safe.

 

Look for more opportunities to take risk in your life and discover the reward of taking a chance!

Please include attribution to https://www.thezebra.com/ with this graphic.

risk-taking-lessons-stunt-drivers

Do Not Dwell

Do not dwell in the past, do not dream of the future, concentrate your mind in the present moment. – Buddha

I have been dwelling – a lot lately, and it’s not good.  I shared with you all a few months ago that I was dealing with some health issues.  I still am, and lately they have gotten a little worse.  It’s not like I’m dealing with anything terminal, so I am very fortunate, but I’m still dwelling on it a lot.  Translation, I’m feeling sorry for myself.  Dwelling on anything isn’t good, and that includes the past.  You can get so caught up on what was, that your forget about what is, and that’s right now.

I think that sometimes, it’s okay to have a good wallow every now and again, it can be healthy and even healing.  But to dwell just means you are focusing on what is negative or bad, or gone, and what good does that do?  When you dwell on the past, you’re focusing on what was, be it good or bad.  You can’t go back to it, and you can’t change it.  So if it’s good, appreciate it, if it’s bad, let it go and move on.

For me, with my health, I unfortunately, can’t let it go, and for the most part, I’m doing a fairly decent job of trying to be positive, but I think I’m still falling into the dumps about it a little too often.  So what I need to do is dig out my handy dandy tool kit of mood changers.  Yes I have a tool kit, I talk about it in Chapter 4 of my book Thinking Positive: Take the Journey into Positivity which is available on Amazon.  Some of the things I do is escape into mindless comedy on tv, or singing on the top of my lungs.  I also have a fondness for making up words, which while annoying for others tends to cheer me up a lot!

So do what you have to do to stop dwelling, be it on the past, or on something that is going on right now.  It’s not helping, and dwelling isn’t going to change a thing, so why bother.   What strategies do you have to let go of things and not dwell?  I’d love to hear about them.

15 Ways to Make Saving Money Fun

15 Easy Ways to Make Saving Money Fun
Matt Zdun

We all know that saving money is important for our future wellbeing. But, at the same time, it can be pretty difficult and not always the most fun thing to do.

In some cases, just thinking about saving money can bring you down. Studies show that a large chunk of adults — 85% — feel stressed about money from time to time, and a sizeable 30% of adults are constantly stressed about money.

It’s not hard to see why this is the case when you consider the fact that almost half of adults don’t have emergency savings set aside for unexpected life events, like the loss of a job or the illness of a loved one.

If you have struggled with saving money and find the whole process difficult or not enjoyable, you’re not alone. But the good news is that there are plenty of resources that bloggers, authors, and app developers have given us to spice up the process of saving money.

Credit.com has compiled a roundup of tips and tricks to make saving money fun and keep you in high spirits in the process. Check it out:

Please include attribution to credit.com with this graphic.

15 Ways to Make Saving Fun

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