 Improve my self-esteem. Work on my personal relationship(s). Have more fun with my child(ren. The list can go on and on. Regardless of what is on your Resolution list, it is important to remember there are certain aspects that must hold true in order to increase your chances of success and reduce the likelihood of failing to achieve your goals/desires for this year.
1). It Must Come From You- many of our intentions for change originate from good places but they are not often our own. In many cases, they can be other people's recommendations or beliefs of what we should be doing, what we should look like, how we should be living our life and/or what kinds of relationships we have. And while you may want to pursue such changes, unless you truly have the desire to embark on the journey for yourself, the chances of success can be minimal. Therefore, take some time to reflect on what you feel you have the energy for. 2). You Must Have a Plan - Once you identify what YOU want to work on, you then decide how you want to get there. Devise a plan that is realistic with the pursuit of your goals by sitting down with a pen and paper and answering these questions: - what do you specifically want to improve? - why do you want to improve? - how can you make it happen? Not sure how to make to happen? I personally find inspiration from listening to how professionals and non-professionals are navigating their journey. My favorite go to that fits into my mom life is podcasts. Searching for keywords and looking for episodes in the podcast app can be extremely helpful. 3) You Will Need Perseverance - Any aspiration worth attaining usually takes "blood, sweat and tears." In other words, hard work, dedication and routine are usually required. When you find yourself exhausted, wanting to quit, refer back to your list of reason(s) for pursuing your goal(s) and review your plan of action. Your plan may need to be modified based on what you have learned about what works and what doesn't. Sometimes modifying the plan can help to reinvigorate your motivation. Overall, time and patience are required to reach your goals. And by time, I mean, time to get a handle on what does and doesn't work for you. And when I say patience, I mean, not being hard on yourself because you couldn't get from point A to Z within a given timeframe. Good luck on your 2022 ambitions and be sure to leave a comment if you have questions or need resources.
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 Many of my clients often ask, "What can I do to reduce my anxiety?" While my response often varies depending on an individual's specific situation, there are three core recommendations I often suggest that can help almost anyone.
1) Identify the Source of Your Stress - understanding who and/or what is causing your stress is the first step to reducing your anxiety. If you are able to identify what is causing your worry/anxiety, the next step is to ask yourself, "Is there anything I can do to change it?" Answering such a question can give you an opportunity to evaluate your situation and clarify any choices, if any, you may have. 2) Learn How To Manage - If you can reduce your anxiety, knowing how you can change it and taking action is important. Whether you are in the process of changing it or even if you are unable to make any changes, learning how to manage the anxiety is vital to maintaining your ability to continue functioning. Engaging in activities you find relaxing or finding an outlet for your worry may help release the negative emotions/symptoms associated with your situation. For some, going to the gym, knitting, watching a comedy, meditation, or simply a nice hot shower are a few of the activities they engage in so as to distract their mind and focus their thoughts on something enjoyable. 3). Try, Try and Try Again - learning what coping strategies are best for you is a trial and error process. What works best for one person, may not work well for you. I often encourage individuals to try various techniques until they find something that helps them relax. Of course, it is critical to first rule out any medical explanations for symptoms you may be experiencing like headaches, digestion issues, heart palpitations, etc. Also, if you are finding it difficult to reduce your anxiety on your own, it is important to understand the role therapy can play in helping you. In some cases, therapy can simply help individuals understand why they are stressed, while for others it is a form of guidance that helps clarify what options are available.  Self-esteem is defined by the Oxford Dictionary of Psychology as "one's attitude towards oneself or one's opinion or evaluation of oneself, which may be positive, neutral, or negative." Low self-esteem, in particular, is characterized by self-doubt, relationship insecurities, lack of confidence, sensitivity to criticism, and difficulty making decisions.
Individuals with low self-esteem tend to have a negative attitude, anxiety, unhealthy relationships, and/or have a tendency to self-sabotage good things in their life. Friendships, family interactions and one's career can all be affected by low self-esteem especially if he/she believes, "I'm not good enough," "I’ll never amount to anything," “I suck at everything,” "I'm not worthy." Such beliefs can cloud a person's judgment and affect the way he/she perceives situations around them. For example, being passed up for a promotion may be interpreted as not "being good enough" when in fact the individual may have not taken the steps necessary to show interest or initiative. Having low self-esteem is not the end all be all as there are ways to overcome this type of thinking. Below are a few suggestions on how you can begin improving your feelings of low self-esteem: Acknowledge Your Positive Qualities - we all have positive attributes but recognizing them and owning them can be hard to do, especially if we have a tendency to focus on our negative traits. In order to counteract negative thinking, you may find making a list of your talents, skills and feel-good experiences to be helpful. Listing any compliments you have received regarding your personality, work, etc., can be beneficial as well. Composing such a list and referring to it when you feel you are doubting yourself can help to challenge these negative beliefs. Surround Yourself With Positive People - being around people who are positive and supportive can help you build your confidence, improve your personal and professional relationships and reduce feelings associated with self-doubt. By interacting with positive, supportive family, friends and colleagues, you are more than likely to be challenged to think differently and engage in activities you may have otherwise avoided. Being around supportive people can also help to provide you with motivation to achieve successes you initially thought to be impossible. Consider Therapy - in some cases, engaging is the above tasks is not enough to overcome low self-esteem, especially if the belief is deeply ingrained because of past traumatic experiences. Getting help from a mental health professional can help you understand the root of the problem, how certain factors in your life may be contributing to your low self-esteem and explore ways you can overcome your negative thoughts. |
Christine M. ValentínWelcome to my blog where I provide tips and guidance related to common struggles children and parents experience. Sign up below to receive such guidance directly in your inbox! Archives
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