Archive for December, 2016

Growing Self-Esteem

December 16, 2016

Self-esteem is a loaded concept. We don’t have enough, or we have too much. Maybe it causes flashbacks of awkward teen years, or reminds you of someone who thinks to highly of himself.

Growing self-esteem means fostering confidence in yourself and your abilities. It reflects an overall sense of value or worth and filters our thoughts, feelings, and behaviors. Self-esteem impacts our physical, emotional, and mental health, and it plays a role in our relationships and jobs.

If you are someone looking to better your self-confidence, here are some practical steps to take inventory of your thoughts.

Triggers – First, identify what or who triggers negative thinking. A difficult coworker? Checking your bank account? Interactions with certain family members?

Self-talk – Next, listen to your thinking, or “self-talk.” What do you tell yourself? is it based on fact or emotion? Rational or irrational? Perhaps you are simply assuming the worst-case scenario.

Accuracy – Are your thoughts true? If not, challenge them. Often times our thoughts are influenced more by perception than reality. We jump to conclusions, downplay the positive, or overgeneralize.

Positivity – Finally, replace negative thoughts with positive ones. Avoid thinking of “should have” and “could have” scenarios. When mistakes are made, forgive yourself. Give yourself credit for good things and small wins.

Taking Care of Yourself

A health self-esteem translates into accepting and valuing yourself for exactly who you are, even your flaws. Rearranging your thoughts and prioritizing emotional self-care takes time and practice. The more you challenge your negative thoughts and habits, the greater the pride you can take in yourself. Remember, there is only one unique you, and you are valuable to this world!

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Learning to Relax

December 8, 2016

Stress! It’s everywhere and affects everyone. Without proper self-care, stress can feel like it might swallow us alive. Why? Any time a change or interruption occurs in your life, your body, emotions, and mind react. This is known as the stress response.

The Stress/Relaxation Relationship

Having a constant or hyper-normal stress response to life wears down the body. Relaxation techniques are specific practices used to produce the body’s natural relaxation response. The advantage of practicing relaxation include better concentration, reduced anger, lower heart and breathing rates, fewer stress hormones, and less muscle tension, pain and fatigue.

Types of Relaxation Techniques

Autogenic relaxation – Being aware of your body can help decrease stress. First, focus on peaceful images or words. Next, tune in to your breathing, heart rate, and body’s sensations.

Progressive muscle relaxation – This technique slowly tenses and relaxes individual muscles. Start with your feet and work up to your head. This practice teaches awareness of muscle tension when you are stressed.

Tips for Relaxation

Pay attention – We can often ignore what our body is trying to tell us. Pay attention to where you feel stress and tension in your body.

Laugh – Watching your favorite funny movie or catching up with a witty friend can be just what the doctor ordered. Laughter lowers cortisol, your body’s stress hormone, and releases endorphins to uplift your mood.

Be present – Practice being present in your relationships at work and by yourself. Push aside thoughts about your to-do list, future events, and things in the past. Try keeping your thoughts on the here-and-now.

Relaxation techniques may not completely eradicate the stress in your life, but they can lighten your stress load. So, why not try it? There’s everything to gain and nothing to lose, except maybe some extra stress.