Treat Yourself; Are Worth it!
It is easy to focus on what is going wrong. There are a lot of issues to be worried about these days and ways to be sucked into the negative. Do you find yourself doubting your every move or convinced things are all your fault? Do you feel like you are just not good enough as a wife, husband, mother, father, employee, etc.? Doubting yourself, or low self-esteem can lead to larger problems, such as anxiety and depression. It is important that you remember to care for yourself and that you are worth it!
Our mental health, our emotional well-being, impacts how we feel, think and behave in daily life. People who feel positive tend to overcome stress and sadness more easily than some. It is a common experience for everyone to feel sad, anxious and overwhelmed at times. There are ways to overcome these negative feelings more quickly so you can bounce back and feel more positive overall in your daily life. Practicing some of the following strategies on a regular basis can help you improve coping and hence self-worth as you face life’s challenges.
6 Tips to end self-doubt
- Be Kind to yourself: A Lot of people experience that nagging voice in the back of your mind reminding you daily of mistakes you’ve made or put downs you’ve heard from others. You are an important person. You have skills and talents, and connections to others that make you special and unique. Try writing 3 positives about yourself to refer to daily. Remind you of the value of you!
- Practice relaxation skills daily. This helps you control the anxiety and worry going through your thoughts. A quick breathing technique to try daily is the 4,7,8 breathing technique. Sit with both feet on the floor or lie down on a comfy surface. Close your eyes and exhale with a long breath. The next step is to inhale slowly through your nose counting to 4, then hold your breath to the count of 7. After this step, breath out with a loud whoosh sound to the count of 8. Do this for four rounds and feel the stress melt from your shoulders!
- Exercise, at least every other day to start. The endorphins you release while exercising, even just going for a walk, help control depression and sadness.
- Engage in activities you enjoy! Stop the cycle of spending your time solely taking care of others and carve out time daily to read, paint, take a bubble bath, talk with a good friend, whatever makes you happy. Remember, you are worth it!
- Disconnect from electronics. It is important to stay informed, but too much media can wreak havoc on your mental health, and your sense of self. Too much Facebook time may be adding to negative feelings about yourself and/or others. Researchers in one study found that keeping your social media use to 30 minutes a day helps improve mental health.
- Find your support network. Surround yourself with people who are positive and make you feel good about yourself and not with people who trigger your negative thoughts. Politely decline those social invites from people who are negative.
Remember, no one is perfect
The standards for yourself need to be realistic. Start with one or two steps from the above list and expand your self-care time as the weeks go by and feel the difference. Self-doubt is typical on some days. Everyone will have a day now and then when you find yourself making mistakes and feeling bad about it. It is when you find yourself doubting your moves every day when self-doubt and negativity make a big impact on your well-being.
It might be time to seek professional support from a therapist if you are unable to engage in any activity you once found enjoyable for more than several weeks or have difficulty controlling negative thoughts. If you feel it is time to seek professional support, please contact us at (217) 203-2008 or [email protected] to schedule an appointment.
Weil, A.MD. (2011) Spontaneous Happiness: A New Path to Emotional Well-Being. Hachette Book Group.