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What does it mean to have a healthy self-esteem? Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem. But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A […]
What does it mean to have a healthy self-esteem?
Some people think it means you are okay with how you look. Other people think you must accomplish something big in your life to have a good self-esteem.
But the reality is, having a healthy self-esteem means you like and appreciate yourself faults and all. A good self-esteem can be the difference between being a happy, resilient individual, able to face life’s challenges head on, and someone who suffers from depression and anxiety and is often overwhelmed with life.
If you have struggled in the past with self-esteem issues, there are some things you can do to give it a much-needed boost:
Are you someone that generalizes your lack of self-esteem? By that I mean, do you make generalities about yourself such as, “I’m an idiot,” “I’m not pretty enough or smart enough?” The truth is, we all act like idiots from time-to-time, and most human beings on this planet can find someone who is smarter and more attractive than they are.
If you’re going to work on your self-esteem, you need to first recognize that you often lie to yourself with these generalities. It may be a very convincing lie from your point of view, but it’s still a lie.
To become familiar with reality, make a list of 10 of your strengths and 10 weaknesses. If you have a hard time coming up with your strengths, think about what others have said about you: you’re a good listener, you are thoughtful, you cook a mean burger.
When you’re done making this list, you’ll see there are plenty of things you are really good at. And, some of the weaknesses may be things you can absolutely change over time and with some effort.
Perfection doesn’t exist. Now you may think all of those Hollywood A-listers that are on the cover of magazines are the epitome of perfection, but even they are air-brushed, photoshopped and have a team of people following them around so their hair is never out of place.
Stop spending your energy trying to have the perfect face, body, bank account, career, children or relationships. None of that exists. Focus your energy on achieving attainable goals like obtaining your degree and enjoying hobbies.
We spend so much of our lives comparing ourselves to others that we don’t really take the time to get to know ourselves. Beyond strengths and weaknesses, who are you as a person? What makes you happy or excites you? What hobbies do you enjoy? What kind of brother or sister are you?
The more you know about yourself, the more chances that you’ll find things out you really like.
If you would like to speak to someone about your self-esteem issues, please be in touch with me. I’d be happy to discuss how I may be able to help.
Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being. What is Self-Esteem? Self-esteem refers to the way people feel about themselves. Someone with […]
Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.
Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.
Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.
The following are some ways a low self-esteem can impact a person’s mental health:
Poor Relationships
Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.
Addiction
Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.
Depression and Anxiety
Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.
Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.
That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.
If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.
SOURCES:
https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health
https://www.hormona.io/why-self-esteem-affects-your-mental-health/
Not since the great depression have so many people collectively been dealing with financial hardship. The Covid pandemic locked down nations and caused people to lose their livelihoods. It is not surprising, then, that we are also seeing increases in the rates of depression. There have been other studies that also linked depression and anxiety […]
Not since the great depression have so many people collectively been dealing with financial hardship. The Covid pandemic locked down nations and caused people to lose their livelihoods. It is not surprising, then, that we are also seeing increases in the rates of depression.
There have been other studies that also linked depression and anxiety with financial burdens. In fact, this study suggests that individuals with depression and anxiety are three times more likely to be in debt.
Solving any problem requires clear thinking and an ability to take action. The problem is, when financial burdens cause a person to become anxious and depressed, they live in an emotional state that makes it almost impossible to solve their financial problems.
For instance, when people feel depressed, it is common for them to also feel overwhelmed and out of control. They tend to want to avoid problems because they simply can’t bear the weight of it all.
Depression and anxiety can also make it hard for people to get proper sleep. This, in turn, creates mental fog, making it incredibly hard to figure out a solution to any problem.
No, I’m not talking about a financial planner, I’m talking about speaking with a therapist. A licensed therapist can help you find some calm in the storm. Working with a therapist often brings the kind of clarity that can help you heal from depression and anxiety and get your financial life back in order.
There is nothing to be ashamed of. Most of us have, at one point (if not currently), experienced trouble with our finances and felt depressed and anxious. It is a common part of living in these modern times when the economy seems to be going against us most of the time.
If you or a loved one has been having a hard time financially and you are feeling stressed and overwhelmed, please get in touch with me. I would be more than happy to help you deal with your current situation.
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When we first fall in love with that special someone, we want to spend all of our time together. In fact, we seem to feel better when we are with our significant other. This is the infatuation stage, and admittedly, it feels really good. But enduring relationships move past this stage and into a […]
When we first fall in love with that special someone, we want to spend all of our time together. In fact, we seem to feel better when we are with our significant other.
This is the infatuation stage, and admittedly, it feels really good. But enduring relationships move past this stage and into a place of mutual respect and care. This will require each partner to give the other space to be their own individuals.
First, what does it really mean to be an independent individual? It means you know how to be your own person, whether you are single or in a relationship. It means while you make the effort to make your partner happy, you also ensure that you continue to do the things you enjoy that bring you happiness.
The following are just some of the reasons why there should always be independence in a relationship:
When you lack independence and don’t have a solid sense of yourself, you can come across as “clingy” or needy. If you want to be around your partner 24/7 and they are wanting space, your neediness can drain their energy.
When the two of you stay independent, you give each other the opportunity to grow as individuals, which then can lead to growth as a couple.
Independent people are strong people, and strong people can be counted on when it matters most. When you are both strong individuals, you can lend that support when the other needs it.
Most of us demanded our independence when we were in our teens and early 20s. But life happens, and we can often lose that independent spirit and lose our own identities. If you need some help reconnecting with yourself so that you may one day enjoy a beneficial partnership, please get in touch with me. I’m more than happy to discuss how therapy can help.
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You know you got your hairline from your Dad’s side of the family and your eye color from your mom. You know diabetes runs in your family, as does heart disease and Parkinson’s. But do you know that many families also pass down trauma to their loved ones? It’s not just our physical makeup and […]
You know you got your hairline from your Dad’s side of the family and your eye color from your mom. You know diabetes runs in your family, as does heart disease and Parkinson’s.
But do you know that many families also pass down trauma to their loved ones? It’s not just our physical makeup and risk of disease that we inherit from our family, it is also the emotional wounds as well.
Before you were born you were in your mother’s womb and very susceptible to her emotions. As your mother felt joy, her body released hormones that made you feel joy.
When she felt sad, scared, or angry, her body released hormones that made her experience these same emotions.
Eventually, you were born and raised in a house that may not always be happy or harmonious. Your parents may have been emotionally distant or even abusive because they may have been brought up by parents who had their own reasons for being emotionally absent or abusive.
Many families have unresolved trauma that works its way through one generation to the next. Those families who have dealt with addiction, depression, anxiety, terror, racism, and the like, often continue to pass on negative emotions, poor behaviors, low self-esteem, and maladaptive coping strategies. These not only lead to a painful and hard life, but they can also lead to chronic health conditions.
If you have a history of family conflict or trauma, you can be the individual who puts an end to the cycle. You can be the one who begins a new cycle, one of passing down loving communication and positive self-images.
Of course, it will take work on your part to overcome the pain of your family history. That’s why it’s a good idea to work with a mental health professional who can offer you the right tools and coping strategies that you can then pass down to your own children.
If you’re interested in exploring therapy, please get in touch with me! I’d love to help you end the cycle of trauma in your family.
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When you think about it, modern women are really like superheroes. Not only are they obtaining college degrees and climbing corporate ladders, they’re doing so while also raising families. They may also find themselves taking care of aging parents at the same time. While some women are able to manage juggling all of these big […]
When you think about it, modern women are really like superheroes. Not only are they obtaining college degrees and climbing corporate ladders, they’re doing so while also raising families. They may also find themselves taking care of aging parents at the same time.
While some women are able to manage juggling all of these big responsibilities, many women, over time, will experience burnout and mental health issues such as depression and anxiety.
Last summer, the world held its collective breath as gymnast Simone Biles made the heartbreaking decision to withdraw from the Olympic finals. She was very transparent, announcing her decision was a result of making her mental health a priority.
This was a real act of bravery and her decision shone a light on the importance of protecting the mental health of world-class athletes.
But the reality is, protecting your health is important for all women, no matter your career choice. From professional athletes to CEOs and every career woman in between, it is vitally important to prioritize their mental health.
The following are some ways professional women can protect their mental health from the burdens of careers and family life:
Accept and Expect Imperfections
No matter how hard you try, you’ll never get everything perfect 100% of the time, and that’s okay. Recognize your own humanity and give yourself a break.
Find Support
As you continue to try and be there for everyone else, it’s important that you find people and things to lean on. This can mean family, friends, your faith, or a personal exercise routine.
Make Time for Yourself
It’s important to step back from the daily grind every once in a while to just rest and relax. The more you take the time to recharge your battery, the more able you’ll be to juggle the responsibilities of your life.
Talk with Someone
Sometimes it’s easier to speak with someone outside of your social or familial network. Talking with a therapist can really help you gain perspective on your life and your abilities. He or she can also give you strategies to navigate the stressful situations in your life.
If you’d like to speak with someone and explore treatment options, please get in touch with me.
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It’s rare that any of us will get through life without experiencing anxiety at some point. But some people have the burden of dealing with anxiety on a daily basis. Whether it’s over something big or insignificant, anxiety stops us from living a normal life full of joy and potential. Here are 5 ways you […]
It’s rare that any of us will get through life without experiencing anxiety at some point. But some people have the burden of dealing with anxiety on a daily basis. Whether it’s over something big or insignificant, anxiety stops us from living a normal life full of joy and potential.
Here are 5 ways you can begin reducing your anxiety:
1. Recognize You Are in Control
When you are in the grips of anxiety, it feels very much like it has total control over you. But the reality is, you are in control. While external events can trigger our emotions, ultimately, we have the choice whether we feel those emotions or not. So the good news is, you don’t have to suffer with anxiety, you simply have to decide to show it who’s really boss.
2. Diaphragmatic breathing
This physical strategy is very helpful to relax in stressful situations. While breathing, focus on breathing into the belly while keeping your shoulders down and relaxed. As opposed to expanding your chest, focus on letting your abdomen expand while inhaling.
3. Move Your Body
Exercise is a great way to alleviate the muscle tension that goes along with chronic anxiety. Plus, exercise releases feel good chemicals in your body like serotonin. But don’t sweat it, you don’t have to do a grueling workout at the gym to gain these benefits. Just a half hour a day of walking, biking, swimming or yoga can significantly help reduce your anxiety.
4. Start a Gratitude Journal
Get into the habit of writing down three to five things you are grateful for each night before retiring. This is a simple way to train your mind to focus on all of the good that surrounds you.
5. Speak with a Professional
The cure for any physical or psychological ailment is to get to the root cause of it, not simply manage the symptoms. A therapist can help you access your inner world to uncover what is triggering your fear and also offer coping tools and strategies.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
People with mental and physical disabilities have been using service animals and emotional support animals for decades. According to the Americans with Disabilities Act (ADA), under Titles II and III, a service animal “is any dog specifically trained to do work or perform tasks for the benefit of an individual with a disability including a […]
People with mental and physical disabilities have been using service animals and emotional support animals for decades. According to the Americans with Disabilities Act (ADA), under Titles II and III, a service animal “is any dog specifically trained to do work or perform tasks for the benefit of an individual with a disability including a physical, sensory, psychiatric, intellectual or other mental disability.”
But it’s not just trained service animals that can help us cope with life’s challenges, all pets seem to have the ability to calm us, center us, and just make us feel all around better about being on the planet.
Indeed, there are many mental health benefits of having a pet, and here are some of them:
Petting Reduces Stress
Your dog or cat may love when you pet them, but it turns out it’s equally beneficial to you as well! Rhythmic petting has been shown to release oxytocin, the hormone related to stress and anxiety relief. Once this is released your blood pressure and cortisol levels will decrease and you’ll feel much better.
You Don’t Feel Alone
The only thing worse than actually being alone, is feeling alone when we’re around other people. So often we can be with friends and loved ones, yet feel totally disconnected.
But when we spend time with our pets, we feel like we’re with true companions. They make us feel happy, safe and secure. Perhaps it’s because they don’t judge us and love us unconditionally that allows us to connect in a way that is often not possible with other human beings.
Pets Help Us Be More at Peace
It’s hard for most people to be completely in the moment. We’re either regretting the past or worrying about the future. But when we engage with our pets, it helps us take our minds off of any negative stressors and focus them on the adorable fluffball in front of us.
They Help Your Body Release Feel Good Chemicals
When your dog rolls around on his back or your cat rubs her head under your chin, you can’t help but smile. And when you smile, your body releases serotonin and dopamine, which are nerve transmitters associated with calmness and happiness.
Don’t have a pet of your own at home? You can still gain these benefits by volunteering at a shelter. There are many animals out there alone who would love your companionship, and you’ll feel great in the process.
If you or a loved one is interested in exploring mental health treatment, please contact me today. While I’m not fluffy and don’t have a tail, I would be happy to speak with you about how I may be able to help you.
Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night. But there is something else that greatly influences our mental health and that […]
Our mental health significantly impacts our quality of life, so it makes sense that we would want to do all we can to improve it. This may include things like eating healthy foods, exercising, and getting enough quality sleep each night.
But there is something else that greatly influences our mental health and that is a community and a sense of belonging. Human beings are wired for connection. When we feel connected to others, we feel loved and supported. Friends can often help alleviate the stress in our life because our friends are there for us to lean on.
If you have been feeling alone and isolated, here are some ways you can find your own community and begin to connect with others:
What activities and hobbies do you have? You may want to join a book club or take a painting lesson. If you’re athletic or used to playing a sport in school, maybe you could join a local team. You’ll no doubt find it easier to connect with others who enjoy doing the same things you do.
Being of service to others is highly rewarding, and volunteering is also a great way to connect with others who share similar values. What causes do you feel passionate about? What charities do you support? Check out their website or give them a call to see what volunteering opportunities they may have available.
Do you have a particular religion or spiritual practice you connect with? Maybe it’s time to get back to your church or try taking that meditation class you’ve been thinking about. Is there a political cause that speaks to your heart? Helping others reach a meaningful goal can be a great way to find purpose in your own life.
Humans are not meant to be alone. We need to socialize. If you have been feeling down, now’s the time to go out and make some new connections.
And if you’ve been dealing with depression and anxiety for some time and could use someone to talk to, please give me a call.
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The old saying goes, “Into every life a little rain must fall.” Stress is like rain. A little of it can be a good thing. But too much can cause havoc and devastation. Our bodies are designed to handle a little bit of acute or sudden stress. But when stress is prolonged or becomes chronic, […]
The old saying goes, “Into every life a little rain must fall.” Stress is like rain. A little of it can be a good thing. But too much can cause havoc and devastation.
Our bodies are designed to handle a little bit of acute or sudden stress. But when stress is prolonged or becomes chronic, it can have devastating consequences to our health.
Here are just some of the ways stress can negatively impact your body:
Respiratory Issues
Prolonged stress can lead to respiratory issues such as shortness of breath. Individuals who do not have an underlying respiratory disease may not be very impacted. But for those with pre-existing conditions such as COPD and asthma, stress can dangerously exacerbate the situation.
Heart Health
When we’re stressed we are in fight or flight mode. This causes our heart to beat faster and our blood vessels to dilate. In short-term scenarios, these physical manifestations help get us out of danger.
But for prolonged periods, this can put a lot of stress on our heart and blood vessels, potentially leading to a heart attack or stroke.
Gut Health
Did you know that 80% of your immune system is located in your gut? It’s incredibly important to ensure your gut is healthy!
But chronic stress can wreak havoc on your gut as it changes the beneficial gut bacteria. And a change in this bacteria can negatively impact your mood. And when you’re already feeling stressed, the last thing you need is to also feel depressed.
Sexual Health
Both the male and female reproductive systems are influenced by the nervous system. When we are stressed, our sexual hormones can get out of balance and we can lose sexual desire. Men may find it hard to achieve and maintain an erection. Stress can also make it hard to conceive and affect a woman’s menstrual cycle.
As you can see, stress can really impact your physical health in a negative way. While we can’t stop the rain from falling or stress from entering our lives, we can practice healthy stress management. That means eating right, getting enough exercise, and quality sleep each night.
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