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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.
Personal Strengths
Positive psychology is the study of well-being and identifies tools and behaviors that increase positive feelings. One area of research is cultivating personal strengths to increase wellness. A personal strength is defined as “a pre-existing capacity for a particular way of behaving, thinking, or feeling that is authentic and energizing to the user, and enables optimal functioning, development, and performance”(Paquette,2018).
Research suggests that people who identify and use personal strengths:
show a decrease in depression,
increased sense of well being,
Increased optimism,
stronger social and romantic relationships,
buffers against stress.
Positive Psychology researchers Martin Seligman and Christopher Peterson identified seven categories of strengths:
Wisdom and Knowledge:
Strengths: Creativity, curiosity, open-mindedness, love of learning, perspective
Humanity:
Strengths: love, kindness, social intelligence,
Courage:
Strengths: bravery, integrity, persistence, vitality
Justice:
Strengths: citizenship, fairness, leadership
Temperance:
Strengths: forgiveness and mercy, humility and modesty, prudence, self-regulation
Transcendence:
Strengths: appreciation of beauty and excellence, gratitude, hope, humor, spirituality
Identifying personal strengths:
Perhaps the easiest way to identify personal strengths is to take Seligman and Peterson’s Values in Action survey at www.viacharacter.org. This free online survey will identify your core strengths.
Incorporating Personal Strengths into daily life:
Once you’ve identified your strengths, take some time to ask yourself the following:
How am I using my strengths in my daily life?
Am I using all my strengths?
Are there new ways to use neglected strengths in my daily life?
Identifying and using your personal strengths increases well being. If you needs help identifying your strengths, psychotherapy can help. Meeting with a psychologist can help you explored blocks to happiness and embracing the best parts of yourself.
Resources:
The Happiness Toolbox by Jonah Paquette(2018)
VIA Character Strengths:
https://www.viacharacter.org/
Pamela Marsh, Psy.D.
Pamela Marsh is a licensed psychologist at Marsh Psychology Group. She can be reached at pmarsh@marshpsychologygroup.com or 248-869-2024.
Boundaries in relationship are the key to fufilling connecitons.
Many of us have difficulty with boundaries in relationships and might not even be aware of the problem. If you often feel resentful, drained, unfulfilled, or taken advantage of in your relationships, poor boundaries could be the reason. Having boundaries with others means you can verbalize or act to enforce your limits and maintain your sense of self. Areas of interpersonal boundaries can be physical, mental/emotional, or resource-based.
Physical Boundaries: How others comment on your appearance, limits related to physical intimacy and touch
Mental/Emotional Boundaries: Autonomy in one’s opinions and beliefs, not feeling responsible for someone else’s feelings
Resource Boundaries: Limits on how much time you are available, how much money you contribute, what you are willing to do for the other person
How to Start Setting Boundaries
Establishing healthy boundaries in your relationships starts with being in touch with your own needs. We can become so used to putting others before ourselves we don’t even recognize what we need, let alone have the capacity to assert those needs! Start by noticing where you feel resentful, drained, unfulfilled, or taken advantage of in your relationships. These feelings are a sign of your unmet needs and can be used to identify where you would benefit from establishing healthier boundaries.
If healthy boundaries were never modeled for you, it can be a scary thing to try. Sometimes we are so used to automatically saying ‘yes’ we feel afraid to say ‘no’ and this becomes a resources issue. If this is the case for you, start by identifying a different response such as”‘let me think about that and get back to you”-this will allow you time to think things through and check in with yourself to determine if you genuinely want to say ‘yes’ or would be doing so out of obligation or fear.
Similarly, sometimes we are so used to focusing on others’ needs and emotions we become uncomfortable looking at our own. We have developed the false belief that meeting the needs of others will keep us safe while meeting our own needs is unsafe. In reality, fulfillment and regulation (safety) comes from being attuned to our own needs – our true self – and asserting those needs in our relationships.
It is important to note, not all boundaries need to be verbalized. Sometimes the most effective way to establish a boundary is through your behavior, and the other person might not even be aware of it. In situations where we do communicate our limits to someone, boundaries are not ultimatums or ways to try to control the other person. The goal is to be clear on our limits and become responsible for our needs in relationships, while also respecting the limits of others. When first starting this process, try writing out what you want to communicate to the other person first. Consider the relationship and what you think is beneficial for the other person to know regarding your boundary. Remember, we do not owe an explanation for our needs, but it can be helpful to communicate the ‘why’ depending on the situation.
Growing Pains
Expect to feel uncomfortable when you start this process, as with most changes we make, but sometimes it can feel too uncomfortable to do on our own. Because many of us were taught to have unhealthy boundaries in childhood, the reasons behind these difficulties are often deeply rooted and difficult to address without support. Working with a mental health professional can provide guidance in understanding our difficulties with boundaries and help us navigate healthy changes.
References:
LePera, N. (2021). How to Do the Work. Macmillan Publishers, p. 179-205.
-Laura Gross, LMSW
Laura Gross is a Clinical Therapist with Marsh Psychology Group.
You can contact her at:
(248)860-2024
lgross@marshpsychologygroup.com
We live in a society that rewards those with courage and valor. We are taught from a young age that it’s good to face our fears, for doing so is often the catalyst for powerful and lasting change. And yet, how many of us allow ourselves to be vulnerable? Think of the amount of courage […]
We live in a society that rewards those with courage and valor. We are taught from a young age that it’s good to face our fears, for doing so is often the catalyst for powerful and lasting change.
And yet, how many of us allow ourselves to be vulnerable?
Think of the amount of courage it takes to allow yourself to be in a position where your heart might get broken. To say “I love you” first. How much courage does it take to put yourself out there and make new friends? Go for that promotion? Rely on others instead of only ourselves?
We know the obvious benefits of courage. Wars are won, bad guys are put in jail, people are saved from burning buildings. But how can we benefit from being vulnerable?
More Intimacy
Opening up to another human being and sharing your deepest emotions is what ultimately builds healthy and lasting relationships. When we expose our authentic selves, we set ourselves up for potential heartache, yes, but also for ultimate connection.
Better Self-Worth
Being vulnerable also allows us to accept ourselves as we are, flaws and all. This helps us to STOP comparing ourselves to others and experience a tremendous boost in our self-esteem and self-worth.
It Begets Compassion
Getting comfortable with our own vulnerability means we can also be comfortable with others’. And this means, in those times when the people in our lives show their vulnerability to us, we can respond with compassion.
Start the Journey
As they say, every journey starts with a single step. Your journey toward embracing your own vulnerabilities will also start with a single step. This may mean spending more quiet time alone. It may mean the next time a good friend asks, “How are you?” you tell them the truth.
It may also mean digging deep and uncovering some old wounds and darkness that you have been ignoring. And for this part of the journey, you may want to consider seeking guidance from a trained therapist who can offer tools and advice.
If you’d like some assistance on your journey, please get in touch with me. I’d be more than happy to discuss how I may be able to help.
RESOURCES:
People – Pleasing How the need to please others is actually ruining your relationships As adults, we are often acting out damaging messages we received in childhood without even realizing what is driving our behavior. One of these common behavior patterns is people-pleasing. It might be difficult to spot, because on the surface […]
People – Pleasing
How the need to please others is actually ruining your relationships
As adults, we are often acting out damaging messages we received in childhood without even realizing what is driving our behavior. One of these common behavior patterns is people-pleasing. It might be difficult to spot, because on the surface it looks like being agreeable, helpful, and available. Things we are taught are good, and traits we might use to describe a ‘nice person.’
But look a little deeper, and you might find an unhealthy pattern of ignoring and denying your own feelings and needs out of fear. If you are afraid of how others will perceive you, or afraid of what will happen if you say ‘no’ or disappoint someone, you might do whatever it takes to try to please them. People-pleasing is a way to try to control others and how they see you. This becomes damaging when it prevents you from being authentic and acknowledging your own needs.
From this article in Psychology Today, here are 10 signs of People-Pleasing behavior:
Over time, if we repeatedly ignore our own feelings and needs by focusing on what we think other people want from us, we can end up feeling resentful, used, unfulfilled, and emotionally depleted in relationships. People-pleasing involves some level of dishonesty, because we are not being open and authentic about our own needs. We will end up feeling disconnected, and our relationships will remain superficial because we are not connecting in an honest way.
To develop healthier, more authentic connections with others, we must work on becoming more aware of our own needs. This involves slowing down our reactions and acknowledging how we actually feel about things, instead of automatically agreeing. We can then begin to believe our feelings are valid and we are safe in expressing our needs to others, which allows us to hold healthier boundaries and make decisions based on what is best for ourselves.
Because a pattern of behavior like people-pleasing takes time to develop, the process of ‘un-learning’ it takes time as well. This process is often best navigated with the help of a Licensed Mental Health Professional who can provide guidance and support.
Laura Gross, LMSW
Marsh Psychology Group
248-860-2024
lgross@marshpsychologygroup.com
We are born knowing that we are infinitely lovable. Babies and toddlers demand love and attention. They ask to be held, they ask for toys and presents and they feel they deserve them. When we’re very young, we simply somehow just “know” that we are amazing and deserve nothing but goodness. But then something happens… […]
We are born knowing that we are infinitely lovable. Babies and toddlers demand love and attention. They ask to be held, they ask for toys and presents and they feel they deserve them. When we’re very young, we simply somehow just “know” that we are amazing and deserve nothing but goodness.
But then something happens…
We get programmed by kids at school and various media outlets. We hit puberty and our hormones kick in and suddenly instead of being awesome and lovable, we believe we aren’t good enough, smart enough, or good looking enough.
The good news is, you can fall in love with yourself all over again, and here are some ideas to get you started:
Make Time for Yourself
Little kids spend a lot of alone time playing. And during this alone time, they are really connected to their inner world. The “us” in this inner world is the real us, not the us in the business suit or rush-hour traffic or grocery store line. Spend quality time just with you so you can reconnect to the “you” you’ve forgotten.
Say “No” More Often
When we constantly put others’ needs before our own, we tell our subconscious mind over and over that we do not matter. If you are a people pleaser, get into the habit of saying no to others and yes to yourself more often.
Do What You Love
Maybe when you were young you wanted to be a painter or singer or photographer, but an adult “talked some sense into you.” Well there is no reason you can’t explore these passions as a hobby now. Doing what you love is one of the best ways to love yourself more.
Speak Your Truth
When you constantly tell other people what they want to hear instead of telling the truth, you silence yourself. This, in turn, kicks your self-worth to the curb.
Don’t be afraid to always be authentic and truthful. Sure, you’ll sometimes have to find graceful and tactful ways to share your truth with others, but it’s the best way to love yourself.
Get Help
When our self-worth is low or non-existent, attempting to love ourselves can feel impossible. If you suffer from self-esteem issues, speaking with a therapist can help you recognize where these issues came from and how to work through them to truly love yourself.
If you’d like to explore treatment options, please be in touch. I would be more than happy to discuss how I may be able to help you get your spark back.
Many people are brought up to always be kind to others. But how many of us were taught to be kind to ourselves? Self-compassion, or self-love, can often seem like a foreign concept, particularly to those raised in an abusive or unloving home. Self- compassion and self-love are not to be confused with arrogance or […]
Many people are brought up to always be kind to others. But how many of us were taught to be kind to ourselves? Self-compassion, or self-love, can often seem like a foreign concept, particularly to those raised in an abusive or unloving home.
Self- compassion and self-love are not to be confused with arrogance or conceit, which are usually indicators of a lack of self-love. Self-compassion has nothing to do with faux superiority and everything to do with being kind and gentle with oneself. It allows us to treat ourselves as we do our greatest loved ones. Instead of harshly judging ourselves for any personal shortcomings, we can instead give ourselves unconditional love and acceptance.
Why is Self-Compassion Important?
Over the last decade, research has shown a correlation between self-compassion and overall psychological well-being. Self-compassion helps us recognize the difference between making a bad choice and being a bad person. It also helps us have greater connections with others and less depression, anxiety, and fear of failure.
A lack of self-compassion can take a toll on our personal and romantic relationships. How we treat ourselves is typically an indicator of how we let others treat us. The less love and compassion we have for ourselves the more likely we end up in abusive and dysfunctional relationships. But, when we have self-compassion, we are less likely to depend on others to validate our self-worth or “complete us.”
Here are 3 ways you can begin practicing self-compassion:
1. Treat Yourself as You Would a Small Child
You would never treat a small child the way you may sometimes treat yourself. You wouldn’t call a child “stupid” for making a poor decision. And you certainly wouldn’t tell them they are unlovable and “will wind up alone forever.”
It may be hard treating yourself with such kindness in the beginning because you are not used to it. But in those moments, decide to treat yourself as you would a child and much progress will be made.
2. Practice Mindfulness
Self-criticism is a mental habit. In order to replace self-criticism with self-compassion, we must practice mindfulness.
When you find yourself caught up in that negative noise and mind chatter, stop, take a deep breath, and refocus your thoughts on something more positive about yourself. What qualities do you like about yourself? What have you done recently that you feel proud about? It can be anything, “I am always on time,” or, “I made the cashier smile.”
When you do find yourself having negative thoughts, DO NOT chastise yourself for having them. Thank those negative thoughts and tell them you no longer need them, then send them on their way to make room for positivity.
3. Give Yourself Permission to Be Human
At the end of the day, self-compassion is about being okay with our own humanity. It’s important to recognize that being human means being flawed, and that’s okay. You and the rest of the world have imperfections in common.
Give yourself permission to make mistakes and accept yourself, warts and all. You’ll be pleasantly surprised how much lighter and happier you will feel.
While it’s incredibly important to learn self-compassion, it’s not always easy cultivating new thought and behavioral patterns on your own. A therapist can give you the support, encouragement and guidance you need to help you make these positive changes in your life.
If you or a loved one has struggled with self-compassion and would like to speak with someone, please give me a call. Let’s discuss how I may best be able to help.
“God, you can be so stupid sometimes.” “Why would he be attracted to YOU?” “You’re just going to screw this up.” These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the […]
“God, you can be so stupid sometimes.”
“Why would he be attracted to YOU?”
“You’re just going to screw this up.”
These are things you would probably never say to another human being unless you’re a real jerk. But how many of us have that inner critic that says these kinds of things all the time.
Most of us treat ourselves far more harshly than we would anyone else. And that’s a shame. In my experience, so much of the depression and anxiety my clients feel stems from a dysfunctional relationship they have with themselves.
But every day is a chance for you to develop a loving relationship with yourself. And the best way to do that is to practice self-compassion.
If that concept seems foreign to you or you are even uncomfortable with the idea of showing yourself compassion, then please keep reading to learn some simple but profound ways you can begin to practice self-compassion as a way to connect lovingly with yourself.
Self-compassion is the pathway to emotional healing. But to begin, you must become more aware of your own emotions, especially as they relate to yourself.
Try to be more aware of when you are emotionally struggling with something. Perhaps you are feeling confused, desperate, or inadequate. Ordinarily, in these moments your inner critic may strike. But now, try and offer yourself kindness instead.
You may say something to yourself life, “I know you’re disappointed. And I also know you did your best. And I am so proud of you.”
If you are at a loss for the right words in these moments, simply talk to yourself as you would a friend, or better yet, a small child.
Until you become used to being compassionate toward yourself, you’ll want to monitor the language you use. You are most likely so used to criticizing yourself that it will be far too easy for the wrong choice of words to come out. That’s okay. In these moments you certainly don’t want to scold yourself. Just be aware and make a compassionate correction.
There’s a phrase that says, “get out of your head and drop into your body.” This is a perfect way to begin the ritual of self-compassion.
Begin to use kind physical gestures with yourself. This could be gently stroking your cheeks and temples when you’re stressed, holding your hand over your heart when you’re sad, or holding your own hand when you feel lonely. Any physical gesture, so long as it’s loving, will help you show yourself true love and kindness in those moments.
For some people who have very low self-esteem, showing themselves compassion may prove to be incredibly difficult. In these cases, it’s a good idea to speak with a therapist who can help them uncover where the feelings stem from and how they can change their thoughts and behavior.
If you are interested in exploring treatment options, please get in touch with me. I would be happy to see how I may be able to help.
Valentine’s day is just around the corner. For many people that means celebrating with their spouse or partner and showing them extra love and attention. But for others, Valentine’s Day is a sad reminder that they are single or are perhaps grieving the recent loss of their significant other. If you are celebrating it alone […]
Valentine’s day is just around the corner. For many people that means celebrating with their spouse or partner and showing them extra love and attention. But for others, Valentine’s Day is a sad reminder that they are single or are perhaps grieving the recent loss of their significant other.
If you are celebrating it alone this year, here are a few ways you can alleviate your sadness this Valentine’s Day.
It’s bad enough to feel lonely, but it’s even worse to scold yourself for doing so. Loneliness is not an indication that you’re doing anything wrong or that there is something wrong and unlovable about you.
Even people that are in relationships can feel incredibly lonely. Loneliness affects everyone at some point in their life. It’s not a sin to feel this way, so stop scolding yourself.
How many times during the year do you make a real effort to show yourself love? If you’re like most people, you don’t really think much about how you treat yourself.
This Valentine’s Day, if you find yourself a party of one, try and make the best of it by focusing all of your love and attention on yourself. Take yourself out to a nice dinner. Or, if you don’t like the idea of sitting at a table alone surrounded by couples, then order in your favorite food and watch your favorite movie.
Take a nice long bath. Listen to your favorite band. Buy yourself a little gift on the way home from work. Use this Valentine’s Day to commit to showing yourself more love and kindness throughout the year.
Valentine’s Day is a holiday to show love. No one says that love must be shown in a romantic way.
This is a great time to show your affection and appreciation for the wonderful people in your life. Get your best friend a box of chocolates or your mom a bouquet of flowers. Put a card on your neighbor’s windshield and your coworker’s computer monitor.
You can be filled with love by being loved, and you can be filled with love by loving others. The more love YOU show this holiday, the more love you will feel inside. And you would be amazed at how the loneliness quickly slips away when you are full of love.
Don’t let the commercialism of the holiday make you feel alone and isolated. You really can have a lovely Valentine’s day if you love yourself and others.
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods. Emotional eating often leads to weight […]
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods.
Emotional eating often leads to weight gain and the development of health issues such as type two diabetes and high blood pressure. If left unchecked, emotional eating can lead to a life-long reliance on eating as a coping mechanism.
If you or someone you love is an emotional eater, becoming more mindful of eating is how you can manage your food issues. Here are some ways to become a more mindful eater:
Most emotional eaters are completely unaware of the kind or amount of food they eat on a daily or weekly basis. It’s important to start tracking what you consume as well as how much so you can recognize the real issue you may be having. This is not an exercise in harshly judging yourself, it’s simply so you can recognize the link between your emotions and eating habits.
For instance, you may see that Monday, Tuesday and Wednesday were pretty okay days, but Thursday was when you got yelled at while you were at work and also got a speeding ticket, and ALSO ate fast food for lunch and dinner and ate almost a gallon of ice cream. Once you see this pattern over and over, that you tend to eat on those days you are stressed, angry, sad, etc., you will be able to start making positive changes.
When we eat emotionally, we don’t stop to think about the amount of food we are eating, we just shove it in as quickly as possible so those carbs can start making us feel better. The next time you find yourself eating based on your emotions, try and catch yourself and meter out a fair-sized portion. For instance, don’t sit in front of the TV with an entire bag of potato chips, take out a small bowl’s worth and put the rest away.
When we are alone, we can eat with abandon. But when we eat with others, we tend to have more awareness about what and how much we put in our mouths. When your day is stressful, instead of going out to lunch by yourself, where you’re apt to hit 2-3 drive-throughs, invite some other people out. This may help you to use more self-control.
These are just a few of the ways you can begin to recognize your emotional eating and gain control over your food choices. If you would like to speak to someone about the emotions you are dealing with and learn healthier coping strategies, please be in touch. I’d be more than happy to discuss how I may be able to help.