Mary Ellen Copeland
Mary Ellen Copeland
Article: Building Self Esteem
by Mary Ellen CopelandReprinted by permission from HelpHorizons.com,
www.helphorizons.com
In my work I sometimes feel that there is an epidemic of low self esteem. Even people who seem to be very sure of themselves will admit to having low self esteem that often makes them unhappy, keeping them from doing some of the things they want to do and being the kind of person they want to be. In fact they may say that low self esteem causes, or worsens, their bouts of depression and anxiety. I know it has been a big factor in my life. I feel that I have always been working on raising my self esteem and that I will always need to do that. There is no one way to raise self esteem. There are many different things you can do to work on this. I find that I am always looking for good ways to raise self esteem. This article will describe several ways you can raise your self esteem.
Get Involved
Right now you have an opportunity to do something that will help you to raise your self esteem. Once every four years, you can vote for the person you would like to be the next president of the United States. You also have the opportunity to vote for other national, state and local officials. Irrespective of the outcome of the election, informing yourself about the candidates and voting for the ones who support issues that are important to you can make you feel good about yourself, raising your self esteem. Begin the process by thinking about the issues that are most important to you--education, health care, the environment, taxes, defense spending, etc. If you don't know how you feel about these issues, read some related articles and talk with people who have the information you need. Then, when you know how you feel, find out which candidates support your views. Then vote for those candidates. If you feel strongly about certain candidates, and have the time, you may want to volunteer to help them with their campaign. Activism will give your self esteem another boost.
Take Good Care of Yourself
Another way you can build your self esteem is to take very good care of yourself. You may take very good care of others and put your own personal care last. Or your life may be so busy that you don't take the time to do the things you need to do to stay healthy. You may feel so badly about yourself that you don't bother to take good care of yourself. Some of the things you can do to take good care of yourself include:
- eating three meals a day that are focused on healthy foods--fresh fruit and vegetables, as well as whole grain foods and rich sources of protein like cicken and fish >
- avoiding eating food that contains large amounts of sugar, caffeine and food additives--if you can't pronounce the ingredients, you may want to avoid it
- getting outside and exercising every day
- spending some time each day doing something you really enjoy
- spending time each day with people who make you feel good about yourself
- having regular check-ups with your health care providers
- Nobody likes
me.
- I am ugly.
- I never do anything right.
- I am a failure.
- I am dumb.
- Everyone is better than I am.
- I'm not worth anything.
- I've never accomplished anything worthwhile.
Then develop a positive statement that refutes the negative one. For instance, instead of saying to yourself, "Nobody likes me" you could say, "Many people like me". You could even make a list of the people who like you. Instead of saying, "I am ugly", you could say "I look fine". Instead of saying, "I never do anything right" you could say "I have done many things right." You could even make a list of things you have done right. It helps to do this work in a special notebook or journal.
When you have developed positive statements that refute your negative statements, read them over and over to yourself. Read them before you go to bed at night and when you first get up in the morning. Read them aloud to your partner, a close friend or your counselor. Make signs that say a positive statement about you and post them where you will see them--like on the mirror in your bathroom. Then read them aloud every time you see them. You can think of some other ways to reinforce these positive statements about yourself.
Get Something Done
Low self esteem is often accompanied by lack of motivation. It may feel very hard to do anything. It will help you feel better about yourself if you do something even if it is a very small thing. You may want to keep a list of possibilities on hand for those time when you can't think of anything to do. Things like cleaning out one drawer, washing the outside of your refrigerator, putting a few pictures in a photo album, reading an article you have been wanting to read, taking a picture of a beautiful flower or a person you love, making the bed, doing a load of laundry, cooking yourself something healthy, sending someone a card, hanging a picture or taking a short walk.
Make a list of your accomplishments You may not give yourself credit for all that you have achieved in your life. Making a list of your accomplishments will help you become more aware of these accomplishments. It will also help change the focus of your self thoughts to positive ones. You can do this exercise again and again, whenever you notice your self esteem is low. Get a big sheet of paper and a pen you feel comfortable with. Set the timer for twenty minutes (or as long as you'd like). Spend the time writing your accomplishments. You could never have a paper long enough or enough time to write them all. Nothing is too big or too small to go on this list. This list can include things like:
- learning to talk , walk, read, skip, etc.
- planting some seeds or caring for houseplants
- raising a child
- making and keeping good friend
- dealing with a major illness or disability
- buying your groceries
- driving your car or catching the subway
- smiling at a person who looks sad.
- taking a difficult course
- getting a job
- doing the dishes
- making the bed
Have you ever noticed the good feeling that washes over you when you do something nice for someone else? If so, take advantage of that good feeling that comes from helping someone else by often doing things that are "nice" or helpful to others to build your self esteem. Watch for opportunities that come up every day. Buy your partner some flowers or even one rose. Send a friends a greeting card. If someone you know is having a hard time, send them a note or give them a call. Go out of your way to congratulate people you know on their achievements. Visit a patient at a nursing home, in a hospital or a "shut-in". Play with a child--read them a book, take them for a walk, push them on the swing. Do a chore for someone that might be hard for them like raking the leaves or mowing the grass. You may even want to volunteer for an organization that is helping
Other Quick Things You Can Do to Raise Your Self Esteem
Following is a list of other things you can do to raise your self esteem. Some of them will be the right thing at one time, while another thing will work at another time. There may be some you choose not to do--ever. You may want to post this list on your refrigerator or in some other convenient place as a reminder.
Surround yourself with people who are positive, affirming and loving
Wear something that makes you feel good
Look through old pictures, scrapbooks and photo albums
Make a collage of your life
Spend ten minutes writing down everything good you can think of about yourself
Do something that makes you laugh
Pretend you are your own best friend
Repeat positive statements over and over again
You can add more ideas to this list as you discover them for yourself.
In Conclusion
Work on raising your self esteem may go on for the rest of your life. However, this is not a burden. The kinds of things you do to raise your self esteem will not only help you to feel better about yourself, but will improve the quality of your life while energizing and enriching it.
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