Published on July 17th, 2017 | by Jonas A.
5 Tips To Build Your Self Esteem
Our thoughts are powerful – for better or worse. Thoughts can set off chain reactions that build self-esteem or undermine it. Thoughts affect not only our mental health, relationships, and the ability to achieve our goals, but also our physical health – our digestion, circulation, respiration, immunity, and nervous system.
Change begins in the mind, but is manifested and amplified by our actions. How we behave can change our feelings and thoughts.
Mindfulness brings awareness to our thoughts. It’s merely the ability to observe our thinking in a dispassionate, neutral way. Research has shown that mindfulness mediation has numerous benefits, including:
Meditation or another spiritual practice can develop mindfulness. Some involve chanting, walking, qigong, yoga, or breathing exercises, as well as the many other mental, emotional, and physical benefits of meditation.
Increased working memory
Increased ability to focus
Increased self-esteem and self-compassion
Increased cognitive flexibility
Increased relationship satisfaction
Increased speed of information processing
Other benefits. Mindfulness has been shown to enhance self-insight, intuition, fear and morality modulation, and other health and brain functioning benefits.
Mindfulness also brings us into the present moment, in contrast to the focusing on achieving or being or fixing things lost in obsessive thoughts about other people, the past, or future. It increases our ability to question, challenge, replace, or stop our actions and thoughts.
Mindfulness also changes how we perceive reality, so that events don’t automatically affect us and our self-concept. There is evidence that high levels of mindfulness correlate with higher levels of self-esteem and more secure self-worth.
2. Encourage Yourself
According to research how you speak to yourself can have a huge effect on self-esteem. Self-criticism is the biggest obstacle to good self-esteem. Mindfulness helps, but so does writing down your negative self-talk.
3. Make a Gratitude List
Cultivating “An attitude of gratitude” has numerous health and psychological benefits. Among them, studies show that it will:
Increased quality sleep
Increased time exercising
Increased vitality and energy
Increased psychological and physical health
Increase productivity and decision-making ability
Increased resiliency in overcoming trauma
Reduced depression (by a whopping 35%).
An easy way to begin is to keep a daily journal, and write 3-10 things you’re grateful for. In doing this daily, your mind will start looking for things each day to add to your list.
4. Make a Plan.
Not only has research shown that goal setting increases both motivation and performance, it also enhances positive feelings and our sense of well-being, success, self-efficacy, and job satisfaction. If you have a lot on your mind that interferes with falling sleep, making a to-do list can get them off your mind. Larger goals require more thought and planning, but research shows that the more difficult the goal, the greater the pay-off.
5. Do Esteemable Acts.
Doing things in line with your values that raises your self-esteem and elevates your mood. Conversely, doing things that make you feel guilty or ashamed undermines self-worth. Aside from living in accordance with our values, such as not stealing or lying, making an effort to do things that build self-esteem pays off.
Writing a thank you note.
Sending birthday cards.
Calling a sick friend.
Cleaning out a closet.
Staying on top of filing, bill-paying, etc. (not procrastinating).
Volunteering to help someone or a group.
Setting a boundary.
Speaking up about your needs and wants.
Showing appreciation to others.
When you’re wrong, apologizing.
Making a special meal.
Self-care, including keeping medical appointments.
It can take less than 5 minutes to write goals for the day, a grateful list, and positive and negative self-talk. At the end of the day, you can write three things you did well, and feel proud and grateful.