Home » #selfreflection

Tag: #selfreflection

Resilience

Resilience – Super Glue of the Psyche

tree of hope

You know you are having one of those months when the crow’s feet have turned into vulture’s claws, when your sense of humour has completely failed you and you feel like you are stuck in some bizarre combination of the twilight zone and groundhog day.

You get times like that don’t you? My current blame du jour are the retrogrades, that those in the know predicted would throw all unfinished business and all that has been emotionally papered over, into deep fractures.

Change is one of life’s inevitabilities and as much as we are digging the vintage vibe or doing the ostrich thing to the stuff we can’t bear; change is the only constant.  We are all having to dig deep these days. Not just profoundly into our pockets but into our psyches too, to help mend and make do and get through in these volatile and uncertain times.

Redundancy, relationship crises, health issues and financial worries are becoming an increasing life burden for all of us. When the future is foggy, we struggle to find an anchor to keep us from feeling like we are drifting aimlessly and uncontrollably. We want black and white answers when those 50 rainbow shades offer an overwhelming and altogether unsexy prospect.

So, the buzzword to hold on to is Resilience.

Simply put, it is the ability to dig deep within ourselves to find that reserve of energy and resolve we need to help us through the tough times. Resilience is a skill and it can be practiced just like practicing to play a musical instrument or a sport.

Easier said than done for many, especially when you feel like jelly and you find yourself on shaky ground. Where is that strength you need to draw upon?

It is right there at the core of your being. You must have faith in your own instincts and abilities which will help guide you along the way. Digging deep into hitherto unknown reserves of self is what Japanese author Haruki Murakami writes about in his book on spirituality, philosophy and marathons What I Talk About When I Talk About Running.

Keeping the goal in mind and consistently reminding yourself that things will get better; as you take baby steps each day towards it. Coaching is great for this. Ordinarily we seldom, if ever, need to dig that deep for our everyday lives. It is however, worth creating systems which you can turn to when you feel the ground shaking and your nerve is heading for the Exit with someone else’s coat.

Here are a few coaching tips to help consolidate Resilience.

  • Maintain good relationships with your family and friends. Accept their help in times of stress. Offer help to those who are less fortunate than you are – and YES there are always others in a worse situation than you are. Give generously and earnestly, especially when you feel you have little to give. We feel at our best when we are able to help those less able than ourselves. The smallest act of kindness done in earnest will open the door of abundance.
  • Try to look at the big picture of life and avoid viewing difficult times as insurmountable. Take small steps toward your goals and take one day at a time. Avoid the pitfall of trying to solve tomorrow’s problems today. Deal with what you can deal with today, do it well – tomorrow is not guaranteed. Stay focused on what you can manage today, right here, right now. Remember there are things you can control and there are things you cannot. So do what you can do, manage what you can manage and keep moving forward.
  • Accept that change is a part of life and acceptance of what is – is key. Keep working toward your goals every day, and keep asking yourself “What can I do today to move in the direction I need to go in? Small consistent acts in the right directly get results.
  • Maintain a positive view of life and visualize what you want. When we feel like our resolve is fading, often times our energy levels tend to wax and wane as well. It is critical at these points to take care of yourself. Eat well, sleep and exercise to keep yourself healthy – even if you only do a quarter of what you would normally do. This is especially important during times of stress. There will always be an obstacle or hurdle that we will need to navigate in our lives. Learn to navigate these hurdles with confidence in your own abilities is key. Fear and anxiety will always rear their heads – it’s perfectly okay to recognise that you are fearful or anxious. The trick however is to not allow it to paralyse you into inaction.
  • Make the Decision to Prevail. This too shall pass. As the Good times come and go so too, do the Bad times. Nothing is permanent – as sure as day follows night these periods of volatility and uncertainty will pass.

 

Being resilient does not mean that we do not experience difficulty or distress, emotional  pain or sadness. Resilience involves the behaviours, thoughts and actions that we can learn and develop to navigate the emotional distress. Learn and practice self-compassion and recognize that everyone suffers. Being gentle and kind to yourself is a much more effective road to healing. If your best friend were going through a rough time you would be kind and gentle with them; NOW go and do the same thing for yourself.

Another sure-fire way of developing some psyche superglue is to hire a coach. Book your 30-minute trial telephone session today by emailing me at renatafester@career-coach.co.za

 

 

How to build resilience and cope with stress

Resilience is not ignoring your situation

What is Resilience?

We all demonstrate resilience in some form or the other at some point in our life. This is a very ordinary and normal process we all go through when we need to rebuild our life.

Being resilient does not mean that we do not experience difficulty or distress, emotional  pain or sadness. Quite the opposite the road to resilience is often paved with considerable emotional distress.

Resilience involves the behaviours, thoughts and actions that we can learn and develop to navigate the emotional distress.

We have all dealt with the death  of a loved one, loss of a job, serious illness or some other traumatic event that has left an indelible mark on our life. These are all very challenging  life experiences and many people react to these circumstance with a flood of strong emotions and a sense of uncertainty. Eventually though they adapt well over  time to these life-changing situations and stressful conditions. What enable s them to do so? It is resilience –  the ongoing process that requires time and effort and taking a number of steps to enhance and build their resilience.

Here are Six Strategies that can help you Build resilience

Change the narrative

When something bad happens, we tend to relive the event over and over in our heads. We step onto this merry-go-round and we rehash the pain the event has caused. This process is called rumination; it is the proverbial cognitive spinning of the wheels, and it doesn’t move us forward toward healing and growth.

The practice of Expressive Writing can move us forward by helping us gain new insights into the challenges in our lives. It involves free writing continuously for 20 minutes about an issue exploring your deepest thoughts and feelings around it. The goal is to get something down on paper. You do not necessarily want to create a memoir-like masterpiece.

Research conducted back in a 1988 study found that participants who did Expressive Writing for four days were healthier six weeks later and happier up to three months later compared t those who did not write or those who wrote about superficial things. The act of writing allows us to slow down our thinking and forces us to confront ideas one by one and give them structure, which may lead to new perspectives.

 

By doing this we are actually crafting our own life narrative and gaining a sense of control. We are also able to find the Finding Silver Linings which requires us to list at least three positive things about the experience or the lessons we learnt through this process. This helps us to become more engaged in our life post the event and increases our optimism over time. This in turn reduces our depression levels suggesting that looking on the bright side is something we have to practice regularly.

 

BOOST YOUR CONFIDENCE

 Face your fears

The practices above are helpful for past struggles, ones that we have gained enough distance from to be able to get some perspective pn. What about those knee-shaking fears that we are experiencing in the here and now?

The Overcoming a Fear practice is designed to help with everyday fears that get in the way of life, such as the fear of public speaking, heights, or flying. We can’t talk ourselves out of such fears; instead, we have to tackle the emotions directly.

The first step is to slowly, and repeatedly, expose yourself to the thing that scares you—in small doses.

For example, people with a fear of public speaking might try talking more in meetings, then perhaps giving a toast at a small wedding. Over time, you can incrementally increase the challenge until you’re ready to nail that big speech.

This kind of “exposure therapy” helps us change the associations we have with a particular stimulus. If we have flown 100 times and the plane has never crashed, for example, our brain (and body) start to learn that it’s safe. Though the fear may never be fully extinguished, we will likely have greater courage to confront it.

Practice self-compassion

Fears and adversity can make us feel alone; we wonder why we are the only ones feeling this way, and what exactly is wrong with us. In these situations, learning to practice self-compassion and recognizing that everyone suffers, can be a much gentler and more effective road to healing.

Self-compassion involves offering compassion to ourselves: confronting our own suffering with an attitude of warmth and kindness, without judgment. The Self-Compassion Break, is something you can do any time you start to feel overwhelmed by pain or stress. It has three steps, which correspond to the three aspects of self-compassion:

  • Be mindful: Without judgment or analysis, notice what you are feeling. Name it and acknowledge it.  Say, “This is a moment of suffering” or “This hurts” or “This is stress.
  • Remember that you are not alone: Everyone experiences these deep and painful human emotions, although the causes might be different. Say to yourself, “Suffering is a part of life” or “We have all felt this way at some point in our life” or “We all deal with some kind of struggle in our lives.”
  • Be kind to yourself: Put your hands on your heart and say something like “I give myself compassion” or “I accept myself as I am” or “I will be patient with myself during this time.”

If being kind to yourself is a challenge which it can sometimes be. Consider how you would respond if your best friend were going through what you are going through. How would you respond and support your best friend; what would you say or do for your bestie? Now go and do that for yourself.

Once we start to develop a kinder attitude toward ourselves, we can crystallize that gentle voice into a Self-Compassionate Letter. Just as yo would write words of understanding, acceptance, and compassion towards your best friend write those same words to yourself in a letter.

In the letter, you might remind yourself that everyone struggles, and that you are not alone; if possible, you could also consider constructive ways to improve in the future.

Meditate

As mindfulness gurus like to remind us, our most painful thoughts are usually about the past or the future: We regret and ruminate on things that went wrong, or we get anxious about things that will. When we pause and bring our attention to the present, we often find that things are…okay.

Practicing mindfulness brings us more and more into the present, and it offers techniques for dealing with negative emotions when they arise. That way, instead of getting carried away into fear, anger, or despair, we can work through them more deliberately.

Strong feelings tend to manifest physically, as tight chests or knotted stomachs, and relaxing the body is one way to begin dislodging them. There are thousands of meditations techniques and practices available.The Body Scan is one of the many you can use to focus on each body part in turn—head to toe—and can choose to let go of any areas of tension you discover. Being more aware of our bodies and the emotions we are feeling might also help us make healthier choices, trusting our gut when something feels wrong or avoiding commitments that will lead to exhaustion.

 

Cultivate forgiveness

If holding a grudge is holding you back, research suggests that cultivating forgiveness could be beneficial to your mental and physical health. If you feel ready to begin, it can be a powerful practice.

Both Nine Steps to Forgiveness and Eight Essentials When Forgiving offer a list of guidelines to follow. In both cases, you begin by clearly acknowledging what happened, including how it feels and how it’s affecting your life right now. Then, you make a commitment to forgive, which means letting go of resentment and ill will for your own sake; forgiveness doesn’t mean letting the offender off the hook or even reconciling with them. Ultimately, you can try to find a positive opportunity for growth in the experience: Perhaps it alerted you to something you need, which you may have to look for elsewhere, or perhaps you can now understand other people’s suffering better.

If you are having trouble forgiving, Letting Go of Anger through Compassion is a five-minute forgiveness exercise that could help you get unstuck. Here, you spend a few minutes generating feelings of compassion toward your offender; s/he, too, is a human being who makes mistakes; s/he, too, has room for growth and healing. Be mindful and aware of your thoughts and feelings during this process, and notice any areas of resistance. Research suggests that letting go and forgiveness rather than ruminating on negative feelings or repressing them cultivates compassion, more empathy, positive emotions, and feelings of control.

That is an outcome that victims of wrongdoing deserve, no matter how we feel about the offenders.

Develop mental agility

It is possible, without too much effort , to literally switch the neural networks with which we process the experience of stress in order to respond to rather than react to any difficult situation or person. This quality of mental agility hinges on the ability to mentally “decenter” stressors in order to effectively manage them. “Decentering” stress is not denying or suppressing the fact that we feel stressed, rather, it is the process of being able to pause, to observe the experience from a neutral standpoint, and then to try to solve the problem. When we are able to cognitively take a step back from our experience and label our thoughts and emotions, we are effectively pivoting attention from the narrative network in our brains to the more observational parts of our brains. Being mentally agile, and decentering stress when it occurs, enables the core resilience skill of “response flexibility,” which renowned psychologist Linda Graham describes as “the ability to pause, step back, reflect, shift perspectives, create options and choose wisely.” We often tell our children who are upset to “use your words,” for example, and it turns out that stopping and labeling emotions has the effect of activating the thinking center of our brains, rather than the emotional center a valuable skill in demanding, high-performance workplaces everywhere.

 

HOW TO IMPROVE YOUR SELF-ESTEEM AND BOOST YOUR CONFIDENCE

 

Self-esteem is not everything; it’s just that there’s nothing without it. – Gloria Steinem

Is your Self-Esteem Low?

Do you lack the self-confidence and self-belief you need to make your own way in this world? Is this destroying your spirit and preventing you from moving forward in the way you imagined?

Many people suffer through periods of low self-esteem, and often for many different reasons. If you are one of these people, then you probably recognize the fact that you tend to judge and/or evaluate yourself negatively. You probably have a low personal value and opinion of yourself, or maybe a low appraisal and evaluation of your self-worth. In fact, low self-esteem might be making you feel somewhat useless, inferior, inadequate, incomplete and worthless. This is no way to live.

The Symptoms and Habits of Low Self-Esteem

There are many symptoms and habits of low self-esteem. However, taken in isolation, these symptoms do not indicate that you have self-esteem issues. Red flags should only be raised when several symptoms come bundled together and begin taking over your life.

Here is a list of the symptoms of low self-esteem you should look out for:

Experiencing one or more of these emotions from time-to-time is not a clear indication that you have self-esteem issues. However, if you tend to cycle through many of these emotions throughout your week, then it is a clear sign that something is not right and that low self-esteem could be the underlying problem.

How is Low Self-Esteem Maintained?

It’s difficult to pinpoint exactly how individuals maintain low levels of self-esteem. There are however, certain factors that can often lead you down the self-esteem spiral.

Indulging in any of the low self-esteem habits discussed above will tend to keep you within a very poor state-of-mind that positions you on the low end of the emotional spectrum. In fact, the more of these symptoms you have, the more you will struggle with your emotions.

In addition to these symptoms and habits, low self-esteem is often maintained because you have very restrictive personal assumptions and rules. What this means is that you make assumptions about things in a very negative way that provides you limited options for moving forward.

You tend to see the worst in every situation, which gives you very little hope for the future. In addition your rules and personal standards are very restrictive. You don’t expect much of yourself, and as a result, you tend to stay constricted within the confines of your comfort zone and never take the necessary risks to break out of emotional slumps.

Your restrictive rules for living your life are often built upon poor language choices that provide you with minimal options moving forward.

For instance, you often use words such as:

  • If I don’t… then…
  • I should never…
  • I must… or else…
  • I can’t…
  • I should do this… but…

The language you use provides insight into the rules that govern your life, decisions, and actions. These rules drain your self-esteem consistently. You tend to aggravate your self-esteem by making negative self-evaluations which are poor and limited. This leaves you feeling that you have no hope for the future, and no hope of improving your current circumstances. You do this because it helps “ground” you and gives you a sense of control.

The Evolution of Self-Esteem Over Time

Self-esteem encompasses your personal attitudes, beliefs, emotions, biased self-opinions and expectations, as-well-as your behaviours, decisions and actions. It also encapsulates the unhelpful assumptions you tend to make, the rules you live by, and the negative self-evaluations that tend to rob you of any hope for the future.

All of these factors go into building or destroying your self-esteem and have manifested in your life over time and are built on certain events that have influenced your emotional growth over the years. Low self-esteem often stems from negative life influences and/or experiences you have had over the course of many years, often going right back to early childhood.

Your family, friends, peers, teachers, role models and society, all played an important part in the development of your self-esteem as you were growing up. They showed and taught you, directly and indirectly, how to best handle your emotions during difficult times, how to overcome obstacles, how to interpret the events and circumstances in your life, etc.

Some of these lessons were helpful. If you are experiencing low self-esteem at the moment though, then it’s likely that other lessons you learned over this period were quite unhelpful. The net result is now you have a set of ineffective emotional coping skills that are restricting you in a variety of ways.

There might have been significant moments of your life that left profound emotional and psychological scars. For instance, prolonged illness, neglect, abuse, hardship, and punishment can leave a lasting impression on your mind. These things are currently influencing how you process and interpret the world around you. You might have found it very difficult to fit-in socially at school and/or at home while growing up. This has left a very deep emotional scar that you tend to hold onto in the present moment directly affecting your levels of self-esteem.

Other reasons why you might be suffering from low self-esteem today could be because of a lack of attention, encouragement, warmth, praise or affection you received as a child. Maybe you simply failed to live up to other people’s expectations of you. They may have had very high personal standards and limiting rules that you found very difficult to live up to. This entire experience while growing up has made you feel somewhat incapable, incompetent, worthless, inadequate, inferior and useless.

You have no self-belief and meagre expectations of yourself and your ability. Your low self-esteem can also be attributed to the observations you made as a child. You would observe adults going about their daily lives and these adults experienced hardships, setbacks, and personal problems. How they dealt with these challenges was important, because the habits, behaviours, and emotions they displayed during these moments has left a lasting impression on your mind.

These adult mentors taught you how to handle life’s difficulties and how to cope with your emotions indirectly. Today, you are doing what you know what you have been taught; for better or worse.

All this goes to show that your low levels of self-esteem are not entirely of your own making. In fact, you learnt and picked up certain ways of doing things and responding to situations from other people. Your current levels of self-esteem and the coping mechanisms you use to work through your personal challenges are a result of many years of conditioning that you went through while growing up.

However, even though you might not be responsible for this conditioning, you are responsible for your own life today. If something is not working for you, then you must take responsibility for changing things for the better and reconditioning your mind in a more positive and empowering way that will help you to live the life you desire to create for yourself.

How to Improve Self-Esteem

There are certain things you can do that will naturally help you raise your self-esteem throughout the day. Many of these suggestions are very straightforward and simple to implement. Some might take a little more time and effort. Either way, there is no miracle cure here. You will need to commit and dedicate yourself to adopting new habits, behaviours, and ways of thinking and doing things to reap the rewards in the long-run.

Take Care Emotionally

Raising your self-esteem begins with your emotional health. Your emotions are the keys to your well-being and provide you with the stability you need to get through difficult moments of your life successfully. When you are in control of your emotions, you will be more capable of handling the challenges that life throws your way. However, this requires you to focus on developing your emotional coping skills to prepare yourself for these difficult moments of your life.

It is important that you prepare yourself by learning how to manage stress, anxiety, fear, frustration, guilt, anger and worry in more effective and productive ways. These are emotions you are likely to confront throughout your day. These emotions can either control you, or you can learn to manage them in ways that will help empower and strengthen you during difficult moments of your life.

Developing these important emotional coping skills will help you to take charge of your thoughts, behaviours and the decisions you make. This will provide you with certainty and confidence moving forward, and as a result, it will help raise your levels of self-esteem.

Take Credit for Your Successes

This is a straightforward idea. However, it can have a profoundly positive impact on raising your levels of self-esteem.

When you deflect credit for your successes, you deny yourself the opportunity to gain something of value from your experience. And because there is no psychological reward, there is no emotional gratification, and this will tend to keep you in a weak state-of-mind that provides you with no avenue for further emotional growth and development.

The moment you begin taking credit for your accomplishments, a whole new world of possibilities opens up for you. You begin developing higher levels of self-belief and self-confidence. This has a tendency to improve your ability to make decisions, and the better decisions you make, the more confidence and self-belief you will have. Taking credit for your accomplishments will focus your mind on what’s working and on all the positive aspects of your accomplishments.

It is not unusual to only focus on or take notice of  the negatives, and this would only leave you feeling discouraged and unhappy. Therefore, taking credit for your successes, owning them, and embracing your accomplishments is a good step to building you self confidence. You have nothing to be ashamed or embarrassed about. Use this ongoing momentum to help you to permanently raise your levels of self-confidence and with it your self-esteem.

Focus on Solutions

Whenever things do not go as expected and you are tempted to get down, take notice of these changes and switch on your solution-focused mindset. First, recognize the positives of the situation, and then look for ways you can make things better to improve your circumstances. Solutions might not always be immediately evident, however with a curious mind, and a desire to ask the right kinds of solution-focused questions, you will eventually find the answers you are after.

If you are suffering from low self-esteem, it is easy to exaggerate the negatives and minimize the positives of your situation. It is also easy to underestimate your own ability, to doubt and criticize yourself, and to ignore the opportunities that may be present. On the other hand, it is difficult to see things in a positive light. In such instances, you might like to focus on reframing your circumstances differently or simply asking someone else for their unique point-of-view or perspective.

Other people might often see things very differently, and you can use their view of the situation to build the confidence you need to move forward.

Here are some questions you might like to ask yourself that will help you shift your perspective about the situation:

What conclusions and/or assumptions am I making about this situation?

How am I exaggerating the negatives?

How am I minimizing the positives?

How else could I view this? How else could I think about this?

How could I view this situation in a more positive and empowering way?

How would another person view this situation? What would they tell me? Who could I ask?

What are the potential opportunities here?

What is there to feel good about and grateful for?

What positive action could I take right now to help me work through this successfully?

By focusing on what you want, as-well-as on potential solutions and opportunities, you are putting yourself in a primary position to find the answers you need that will help you move forward in a positive way.

Avoid Limiting Language

Raising your self-esteem requires you to consciously take charge of your language. This includes your verbal language as well as your self-talk or the thoughts you tend to indulge in that make you feel absolutely miserable.

Focus on talking to yourself more positively and encouragingly. Yes, you might not have all the answers or the confidence you need to get your desired outcome, just yet. The answers and confidence will come over time, however, what is most important here, is that you get yourself into a positive frame-of-mind. Do this by focusing on your strengths, on your positive qualities, and on the things that you are able to control and/or influence in the moment. Once you feel that you have some form of control over your circumstances, this will give you the confidence you need to move forward in a more positive way.

Create or Join a Support Network

There are many groups and support networks out there both online and offline. Like-minded individuals who are going through the same challenges you are attempting to work through gives you a sense that you are not alone. They are there to support you, and you can be there to support them. Sometimes just by sharing your story and experience with a group of supportive individuals will help you find the confidence you need within yourself to move through difficult moments of your life.

Alternatively, you could join a sports team. Even if you are not a sporty person, just getting involved in sporting activities can do wonders for your self-esteem. Sport provides a social and very supportive environment that can help build the foundations for your growth and development on a physical and emotional level.

Update Your Knowledge and Skills

Often a lack of self-belief is a clear indication that you simply do not have the necessary skills, knowledge or experience required to excel in a certain area. For this very reason, it is important that you actually take the time to assess what kind of knowledge, skills or experience you might need moving forward that will help you improve your confidence within specific areas of your life.

Ask yourself:

Where do I want to feel a little more confident?

What kind of knowledge might I need in this area of my life?

What types of skills might I need to develop?

What kind of experience might I need to gain?

How will I acquire this knowledge, learn the skills, and gain the necessary experience?

What small steps could I take daily that will help me move forward confidently in this area of my life?

Raising your self-esteem will take time, and it will take gradual steps. It is important you commit yourself to taking a long-term view of your journey. Your short-term results might be inconsistent, however, if you remain focused on the bigger picture you will find the motivation you need to persevere through the short-term pain.

Spend Time Pampering Yourself

Take time for yourself. Take time to relax, to play, and to pamper yourself.Self care and self love is very important to ensure you reward yourself for your efforts.  Maybe you could get a massage, go to a spa, relax in a steam room, or enjoy a nice warm bath. Not only will these moments give you time to relax, but they will also provide you with an opportunity to reflect and gain some perspective on your life’s choices, decisions, and actions. When you are relaxed, you will tend to think differently about circumstances, and this could potentially help you gain the perspective and confidence you need to make better decisions moving forward.

Creativity, Confidence, and Passion

It is very possible that the reason why you are suffering from low self-esteem is simply because you are focusing on the wrong things. Maybe all you need is to tune-in to your passions and your life’s purpose. Maybe you simply need to tap into your talents and strengths. Or just maybe you need to focus on activities you are good at and enjoy doing.

Take time to have a think about some of the things you are passionate about. Have a think about the activities you enjoy, and consider your talents, strengths and your core values. Within these areas, you will find the answers you need to build your life with purpose. Also, within these areas is where you will find your creative spirit.

Once you are living with purpose, you will find the confidence in yourself to do things that otherwise seemed very difficult and problematic. You will finally have the self-esteem you need to make those tough decisions and to take the chances that will help you improve your life for the better.

Set Inspiring Goals

To live with purpose, you need to set inspiring goals that keep you motivated and excited.

 

Ask yourself:

What’s something that inspires and motivates me to get out of bed in the morning?

How could I turn this passion into a concrete goal?

How will I go about pursuing this goal?

As you work towards your goal, keep track of your progress and thoughts within a journal. The act of putting your thoughts and problems down on paper will help you to more effectively work through any emotional challenges you might face along the way. In fact, use it as a tool for self-improvement and self-reflection.

Over time you will make progress. However, it is sometimes difficult to recognize these advances. This is where your journal comes in handy. Every week take some time to read over your thoughts and reflect upon the progress you have made and the lessons you have learned along the way. This by itself could provide you with the boost you need to raise your levels of self-esteem moving forward.

Make Better Decisions

Raising your self-esteem mainly comes down to making better choices throughout the day. Instead of choosing to accentuate the negatives, you choose instead to focus on the positives. Instead of exaggerating your problems, you choose instead to look for solutions. It all comes down to the choices you make.

To improve your choices, take the time to evaluate your behaviour, thoughts and the emotions you tend to experience on a daily basis. Keep track of these things within your journal and periodically assess how your behaviours, thoughts, and emotions are influencing the choices and decisions you make. The insights you gain from this exercise could help you make better choices in the future. And the better the choices you make, the higher the levels of self-esteem you are likely to experience.

 

Was this article helpful? Please leave a comment I would love to hear from you. 🙂

Self Image

All you need to know about Self Image

Self Image

It is not what you say out of your mouth that determines your life, it is what you whisper to yourself that has the most power! – Robert Kiyosaki

 

What is a Self-Image?

A self-image in its most basic form is an internalized mental picture an idea you have of yourself. It is how you think and feel about yourself based on your appearance, performance, and relationships that consistently impact your outlook on life as well as your level of happiness and fulfilment.

Whenever you ask:

How do I look?

How am I doing?

How important am I?

These are all examples of the internalized mental picture/idea you create of yourself that builds the foundations of your self-image. However, this does not provide us with nearly enough information about what this “self-image” thing is all about. So let us break this down even further.

Your self-image is the impression you have of yourself that forms a collective representation of your assets and liabilities. In other words, your self-image is how you see yourself based on your strengths and weaknesses.

These assets and liabilities often are evident through the labels you give yourself that describe your qualities and characteristics.

For instance, you might say:

I am intelligent… therefore I can…

I am loser… therefore I believe I can’t…

I am outgoing… therefore I am able to…

I am shy… therefore I am unable to…

I am a late bloomer… therefore I take longer…

These are just some examples of the many labels you potentially give yourself and the inevitable conclusions you may reach as a result. It is these conclusions you make about yourself that either form the foundations of a healthy self-image or an unhealthy self-image. Moreover, these labels form the foundations of your belief systems.

Your self-image is not something that is based on reality. In actuality, your self-image is built upon your perception of reality and that is influenced by how you believe you are being viewed by society and other people.

Your self-image is something that gradually develops over a lifetime of experience through learning and societal influence. It is, however, something that is constantly changing over time as you gain more life experience, as you think and reflect, as you learn, and as you interact with other people.

Healthy vs. Unhealthy Self-Image

So what does a healthy self-image look like? What does an unhealthy self-image? What  is the difference? And what impact do both have on your life?

Let us answer these questions by breaking down what it means to live with a healthy and an unhealthy self-image. As you read through these two examples, take inventory of yourself and identify whether your self-image borders more to the healthy or toward the unhealthy side of the scale.

An Unhealthy Self-Image

A person with an unhealthy self-image tends to consistently focus on their flaws and limitations. They persistently criticize themselves and tend to judge most of their decisions and actions:

What was I thinking?

That was such a stupid decision.

I can’t believe I just did that.

I am so useless.

I can’t do anything right.

This constant critical judgment tends to distort their imperfections  making these seem larger than life. In fact, everything on the negative side tends to be exaggerated and blown out of proportion. This often happens because they are heavily influenced by other people’s opinions of them; to their own detriment.

In fact, these peoples’ lives are very much defined by societal views, opinions, standards, norms, and expectations. As a result, they are consistently comparing themselves to others and trying to live up to other people’s expectations. When they notice that they just don’t measure up, this sends their emotions into a tailspin which triggers doubt, pessimism, insecurity and eventually leads to discouragement and potentially depression.

Whenever a person builds their self-image upon external factors, there will always be drawbacks. People’s opinions change and societal expectations constantly shift. When these opinions and expectations are weighed in our favour this leads to a positive outlook and greater fulfilment. However, when they flip and become unfavourable or unhelpful in respect of the outcomes we would like to achieve, this causes upheaval by sending our emotions into a tailspin. Why? because suddenly the perfect mental picture/idea we had of ourselves has been thrown out the door. It is certainly not a healthy way to live. Inevitably these people find themselves on a constant see-saw of feeling good about themselves and feeling terrible about themselves.

A Healthy Self-Image

A healthy self-image is primarily based on an individual’s personal feelings and perspectives. Here individuals are no longer influenced by other people’s opinions of them or by societal expectations. They instead make up their own minds about the internalized mental picture/idea they have of themselves. As a result, these people often have a more optimistic outlook on life and thereby more confidence in themselves and in their own ability. Why? Because they feel a greater sense of control over themselves and over their life.

A person with a healthy self-image doesn’t deny that they have flaws. In fact, they are realistic and clearly understand and accept the fact that they have their personal shortcomings. However, there is no critical judgment here. They acknowledge who they are and how they are in this very moment and they do the best they can with what they have.

A healthy self-image is of course built upon a high level of self-worth. These work together to help shape a healthy personality, which effectively builds the foundation of an empowered life. An empowered life in turn allows us to incrementally improve those areas of our life we believe requires improvement.

How to Build a Healthy Self-Image

Here is a four-step process that will help you build a healthy self-image. This process is closely tied to the process we used for building more self-worth. Because these two are related, there will be some crossover. Having said that, there are some variations here that will help you dig a little deeper in this area.

Step 1: Explore Yourself

Your first step is to explore who you are and what that means to you. This is an important first step because unless you clearly define who you are, you will never really develop a clear and accurate picture/idea of “you”.

Ask yourself:

Who am I?

How am I?

What defines who I am?

How do I see myself?

How accurate is this view?

Is this who I really am? Is it really?

Is this my true self? Or is there something more below the surface?

It is important that you keep digging deeper and deeper using these questions. It is very much like peeling back the layers of an onion. The surface layers will reveal a fuzzy picture of who you are. However, as you dig deeper and deeper by peeling off more layers you begin to get a clearer picture/idea of yourself. This is why it is important to periodically question the accuracy of your view. Your goal is to get to the core of who you really are without the need for all those external layers.

Step 2: Take a Personal Inventory

It is time to take a personal inventory by listing your positive qualities, goals, passions, and purpose.

Ask yourself:

What are my positive qualities? I am… therefore I can…

What do other people say are my positive qualities?

What personal strengths do I have? I am… therefore I am able to…

What goals would I like to achieve?

How could I live with more meaning and purpose?

What does all this mean to me?

Why is all this important?

The purpose of this step is to unlock all the good things you feel about yourself; to unlock all the things you have going for yourself that will now add layers back onto that onion to help form a strong personal impression of who you are today from a bigger picture perspective.

In the previous step, you were removing unnecessary layers to get to the core of yourself. Within this step, you are adding layers to that core to form a definitive and comprehensive picture/idea of yourself at this very moment. And it is, of course, that very picture that forms the foundations of your self-image.

Step 3: Analyze Your Struggles

A little earlier I mentioned how a healthy self-image is primarily based on our own personal feelings and perspectives. In other words, how we think about ourselves as well as the opinions and labels we create are all critical components that go into building a healthy self-image.

A person with a healthy self-image does not rely on outside opinions or circumstances to define who they are. They must instead rely on internal resources for this purpose. It is therefore absolutely critical that we take personal control of our internal world because it is the only thing that really matters when it comes to building a healthy self-image.

To get an understanding of this internal world we need to take a look at four key areas. These areas include your critical voice, your unhelpful thoughtsbeliefs in the form of labels, as well as incorrect assumptions you might be making about yourself.

Here are some questions to help stimulate your thoughts in these areas:

How do I tend to talk to myself throughout the day?

When things go wrong, what is my internal dialogue like?

Am I mostly critical or encouraging?

Given the outcomes I would like to achieve are my thoughts mostly helpful or unhelpful?

How do my thoughts tend to distort my reality?

How do I tend to label myself?

Are my labels helpful or unhelpful?

Are these labels rational? Does it even make sense for me to label myself in this way?

What assumptions do I tend to make about myself?

How are these assumptions potentially hurting me?

Working through these questions will effectively help you get a better understanding of how your critical voice, unhelpful thoughts, beliefs, and assumptions are shaping the picture/idea you have of yourself that builds your self-image.

If you discover that you tend to be overly critical of yourself; that your thoughts tend to be unhelpful; that your labels are negative; and that you tend to make assumptions that lead you astray, then it is important to work through these areas one by one in order to solidify your self-image.

If you are constantly being critical of yourself, then this is an indication that your self-image is not as healthy as it could be. It is therefore important to silence that critical voice and begin using more encouraging words.

Changing your language patterns in this way will help settle your thoughts and help you think more clearly and effectively. This subsequently means that you will be less likely to make negative assumptions or label yourself in unhelpful ways.

Step 4: Create an Accurate View of Yourself

The final step is to create a more accurate view of yourself that you can use as the foundation for building a healthy self-image. This view of yourself must be built upon all the positive qualities and strengths you outlined in Step 2 of this process.

Take those positive qualities and strengths and ask yourself one simple question:

How would I ideally like to be?

Take time to really have a good-long-hard think about this question and answer honestly how you would like to “be” starting today. There is, no one right answer, but rather a variety of answers that go into building your self-image. You will still have flaws and things that you might be struggling with. Accept these things. They are a part of you in the moment. You can work on improving these areas as you go along.

What is important here is that you are honest, genuine, authentic and real. This is who you are and this is how you see yourself with warts and all. In the end, building a healthy self-image is all about you. It is all about HOW you alone without external influences see yourself. It is this picture/idea of “you” that is what matters above all else. You are in the driver’s seat here; you alone define how you see yourself, and that is what counts in the end.

How to Strengthen Your Self-Image

Within this final section let us discuss some ideas to help you strengthen your self-image. Some of these suggestions are quite self-explanatory. In fact, many of them are simply decisions you make or  slight shifts in the way you think about yourself, think about your life, or how you approach circumstances. Other suggestions will require a little conscious effort and self-discipline. So all-in-all there is nothing complex here. Strengthening your self-image is simply about doing  small things consistently over time that will make a big difference in the long-run.

Do not Allow Society to Define You

Many people walk through life as a passive bystander. They accept how things are and allow society to influence/manipulate them into thinking and doing things in a specific way. They may have an opinion, but they rarely stand up for what they believe in, and instead allow society to shape their attitudes and opinions. As a result these people are at the mercy of the society.

They experience a roller-coaster ride of emotions because their internalized mental picture/idea of themselves shifts and changes depending on what is happening around them. They are therefore rarely satisfied and never completely fulfilled because they are always comparing themselves to others and trying to live up to societal expectations, opinions or views.

We often get stuck in this scenario because we regrettably take responsibility for other people’s problems. This is harmful because, for the most part, we are unable to control or influence these problems, and yet we lay the burden on our own shoulders. At times this is not even of our own doing. Other people place the burden of their problems on our shoulders and we suffer as a result.

It really should not be this way. Everyone should take responsibility for their own problems. In fact, you must be the one to take responsibility for your own choices, health, happiness, finances, relationships and life. Do not burden others with these things. You and you alone shape your life with purpose, and only in this way will you gain the personal power you need to develop a healthy and empowered self-image.

It is important to begin primarily living through our own internalized representation of ourselves and not relying on society to define us. This of course, starts with fully understanding and accepting who you are and then taking charge of the mental processes that are running your life.

 

Don’t Indulge in Self-Judgement or Self-Criticism

When you judge and overly criticize yourself, that is a clear indication that your internal voice is taking over your life. What I am talking about is that type of judgment and criticism that leaves you feeling helpless and deflated. That is the self-talk that it hurting your self-image and depleting your reservoirs of self-confidence.

While constructive criticism can be helpful, constructive criticism does not leave you with a foul taste in your mouth. It is rather something that leaves you feeling hopeful, optimistic and motivated that you can do better next time.

Instead of judging and/or criticizing yourself, choose to give yourself feedback. Feedback will provide you with an avenue for improvement and will help you to progressively develop the self-confidence you need to build a healthy self-image that allows you to be the best you can possibly be in every situation. After all you are not perfect, and you will make mistakes and fail miserably at times. That’s just part of life.

Actually, it’s just part of being human. You are not perfect and you will never be. Accept yourself with warts and all because a healthy self-image always comes through self-acceptance, which of course stems from self-understanding.

Don’t Expect Others to Complete You

When you rely on other people to complete you, you are at that very moment giving away your personal power. You are building your self-image on external factors (people). This might initially make you feel great about yourself and will undoubtedly help you boost your levels of confidence, however, the problem with this is your self-image is now at the mercy of other people.

If one day they tell you they do not love you anymore, then suddenly you feel unlovable. Or if suddenly they vanish from your life, then all of a sudden there is this empty hole inside that makes you feel incomplete.

You are not this other person, and they are not you. You are your own individual self and you certainly do not need other people to complete you. All you need is to gain a deep sense of understanding of who you are. Get to know your strengths and weaknesses. Then take full responsibility and control of your internal habitual patterns, and finally, fully accept that you are complete in your own right.

Other people can add value to your life, but in-and-of-itself you are complete in every way. This does not mean you are a finished product. You are not. There is much room to grow, develop and evolve in the coming years. However, this growth comes from within and then expresses itself outward in everything you do. That is the key to developing an empowering mental picture/idea of “you”. It starts from within. It starts with how you see yourself. It starts with building a healthy self-image.

Always Follow-through with Your Word

Your word must become your law. In other words, the promises you make to yourself you must keep. Promises kept help you create consistency, and you need consistency to build a healthy self-image.

Consistency is important when it comes to building a healthy self-image because a healthy self-image is not something that suddenly fluctuates with changing opinions. It is something that is steady and steadfast. I am not suggesting that your self-image does not change over time. Of course, it does. You certainly do not see yourself the same way today as you saw yourself a few years ago.

In fact, you might see yourself very differently in a variety of roles and/or situations. Your self-image is fluid, however, it requires consistency and consistency come from your ability to keep your word to follow through and do things a certain way.

A person who does not keep their word (the promises they make to themselves) is often the person who is heavily influenced/swayed by other people and their opinions. When you keep your word you are sending a strong message that you are running your life based on your own feelings and perspectives. You are not swayed by outside circumstances. This, does not mean you can’t change your mind. But that “change of mind” must come from a decision you make from within that is not primarily based on external factors.

When you reach this point you know that you are the one in the driver’s seat of your life. This is when you know you are the captain of your own ship.

Build Your Self-Image Upon Strong Foundations of Self-Worth

Finally, a healthy self-image is built upon the strong foundations of a high level of self-worth. Self-worth is of course all about how much you value and regard yourself despite what others might say and/or despite unfavourable circumstances. When you have a high level of self-worth nothing shakes or phases you. Likewise, when you have a healthy self-image you don’t look to outside sources to define who you are.

You alone create your own definition of who you are. You create the impression you have of yourself in each and every situation. You alone mould and shape the person you are today, and the person you become tomorrow.

Was this article helpful? Please leave a comment and let me know how you have built on your self image, I would love to hear from you.

How do we see Ourself

HOW TO IMPROVE YOUR SELF CONCEPT AND IMPACT YOUR LIFE?

How do we see Ourself

We judge ourselves by what we feel capable of doing, while others judge us by what we have already done. – Henry Longfellow

What Exactly is a Self-Concept?

A self-concept is an understanding we have of ourself that is based on our personal experiences, body image, our thoughts, and how we tend to label ourself in various situations.

 

A self-concept can also be defined as an all-encompassing awareness we had of ourself in the past; the awareness we have of ourself in the present, and the expectations we have of ourself at a future time.

 

Our self-concept is built upon how we perceive ourself based on the knowledge we have gained over a lifetime of experiences.

A self-concept is a perception we have of our image, abilities, and [in some ways] of  our own individual uniqueness.

This perception we have of ourself is based on the information we have gathered about our values, life roles, goals, skills, and abilities over time.

Our self-concept is a collection of beliefs we have about our own nature, qualities, and behaviour. It is about how we think and evaluate ourself at any given moment in time.

To truly understand what a self-concept is and its impact on our life, we first need to break down the three components of a self-concept. These three components are based on the work of Humanist Psychologist Carl Rogers.

 

Our Self Image

Our self-image comes down to how we see ourself in the present moment. This includes the labels we give ourself about our personality and the beliefs we have about how the external world perceives we.

It is, however, important to note that our self-image is not necessarily based on reality. For example, a person with anorexia may have a self-image that makes them believe they are obese, however, in reality, that is far from the truth.

Given this, it is crucial to recognize that a self-image is only our own perception of ourself and has no real basis in reality.

Our Self-Ideal

Our self-ideal is how we wish we could be at a future time. This is our ideal self or the ideal person we envision of being and becoming. Often times, how people see themselves and how they would like to see themselves does not quite match up. This is precisely what causes problems and often leads to self-sabotaging behaviour patterns and emotional struggles.

 

Our Self-Esteem

Our self-esteem encompasses our current emotional experiences. It refers to the extent to which we like or approve of ourself or the extent to which we value ourself. We might, for example, have a positive or negative view of ourself. When we have a unfavourable view of ourself, we are seen as having low self-esteem. This often manifests in a lack of confidence and pessimism.

On the other hand, when we have a favourable view of ourself we are seen as having high self-esteem. This often manifests in a confident disposition, self-acceptance, and optimism.

A healthy self-concept will help us to get ahead in life. It will allow us to maximize our potential and get the most from our strengths, talents, and abilities. A weak self-concept on the other hand, will hinder our progress. In fact, a fragile self-concept will most likely lead to self-sabotaging behaviour. As a result, we will struggle to follow through with our actions. Subsequently, we will fail to achieve the goals and objectives we set for ourself.

 

The Value of a Healthy Self-Concept

The value of having a healthy self-concept becomes more evident when we recognize how much it influences our ability to manage our emotional experiences. However, it does not stop there. A healthy self-concept also determines how far we will step outside our comfort zone to solve a problem or achieve a goal. It also influences how we utilize our physiology while confronting challenges, obstacles, and problems.

 

A healthy self-concept impacts the questions we typically ask ourself each day. It also affects how we interact with people, how we think about ourself, others, and circumstances.

 

When we put all this together, our self-concept effectively determines what we will do or choose not to do at any given moment in time. It, therefore, influences our inherent potential to do, be, have and achieve our desired objectives.

 

The Forces Influencing Our Self-Concept

There are a number of forces that shape our self-concept and, therefore, impact its health and vitality over time.

Some of these forces come from internal sources, while other forces come from external sources.

Internal sources include what we think about ourself and/or others, what we pay attention to, how we interpret the events and circumstances of our life, and how we reframe both failure and success.

External sources include the environment we spend most of our time in, our interactions with others, and how other people tend to label us.

The most important thing to note here is the impact that other people have on our self-concept.

Through rejection, judgment, ridicule, and criticism, other people often influence how we feel about ourself, the labels we give ourself, and fundamentally what we believe about ourself, about our own abilities, and the world around us.

In many ways, our self-worth is tied to the people in our life. Therefore, if we are struggling with an unhealthy self-concept, then it could very well be a direct result of the interactions we have with other people.

The bad news is that all of these internal and external sources have a profound impact on our self-concept. The good news is that starting today, we can begin taking affirmative and proactive action to improve our self-concept and optimize how we live our life.

Tell-tale Signs that We Have an Unhealthy Self-Concept

An unhealthy self-concept is something that often drags us down in life. It’s something that limits our opportunities, denies we access to essential resources, and undermines our potential.

An unhealthy self-concept implies that we have a low value of ourself. When we have a low value of ourselves we typically lack the confidence needed to move boldly in the direction of our goals. Without self-confidence, we lack the resourcefulness needed to overcome uncertainty, to solve problems, and to effectively manage change.

Life rapidly gets overwhelming and difficult to bear. We struggle with our emotions and make poor decisions. Everything essentially becomes a struggle and things really should not be this way.

Our unhealthy self-concept is getting in the way of living our life to our best potential. It is filtering out the reality of how life is and creating an alternate reality that we have unfortunately accepted as the truth.

What  is more is that we become so caught up in our own lives, that it is difficult to pinpoint whether or not we are actually struggling with a weak self-concept.

There are, however, specific signs to look out for that can help us identify whether or not we are struggling with a weak self-concept.

We likely have a weak self-concept when we…

  • Fail to give affection.
  • Always compare ourself to other people.
  • Succumb to jealousy.
  • Consistently reject compliments.
  • Perpetually criticise ourself and others.
  • Indulge in negative self-talk that manifests in pessimism.
  • Persistently suffer from guilt about what we could, should, or would have done.
  • Undermine our own personal needs in favour of other people’s needs.
  • Suffer from poor emotional and physical health.

Taken individually these symptoms do not signify that we have a poor self-concept. However, if you have ticked 3 or 4 items off this list, then it is probably a clear indication that your self-concept has taken a hit.

If we have a low self-concept, then it is time to commit yourself to upgrading your thoughts, beliefs, decisions, and actions moving forward. Only in this way will you transform your self-concept and optimize how you live your life.

Given all this, it is important to note that all these signs are nothing more than defensive mechanisms that protect us from emotional harm.

Our body and mind are doing their best to cope with life, events, and circumstances. However, frequently these coping strategies do not quite work to our advantage.

What is worse is that we might succumb to indulging in limiting behaviours in a feeble attempt to feel better about ourself.

We might:

  • Shift into “denial mode” and deny that anything is wrong despite evidence to the contrary.
  • Make assumptions and/or justifications that are not based on fact but rather on our biased “rose-coloured” view of reality.
  • Launch into a verbal barrage where we attack ourself and others based on false perceptions of how we see things.
  • Choose to bask in negativity. Life sucks as it is, so why not just wallow in self-pity and experience the full brunt of our negative feelings?
  • Try and avoid people and circumstances by distracting ourself with addictions and other unhealthy habitual behaviours.

All of these semi-coping strategies might provide us with some semblance of control. They may even provide us with some relief and temporary satisfaction. However, in the long-run, they will only hurt us. We will hurt because we struggle to face the reality of our situation.

We are incapable of facing the truth and without the truth, we won’t make the necessary changes that will transform our self-concept and help us take charge of our life.

How to Improve Our Self-Concept

Transforming our self-concept won’t be easy. In fact, it will take a great deal of patience, time, and effort.

Along this journey, we will likely need to release old habits, limiting beliefs, and unhelpful thoughts. We will essentially need to question the value of how we have been living our life, which includes the choices and decisions we have been making.

If the choices we make are not stretching our comfort zone and pushing us toward our goals then change is something that needs to be on the horizon.

Even though this journey and the inevitable transformation will not be easy, it will, however, be worth your while.

No longer will we be at the mercy of our rose-coloured view of reality. Instead, we will have taken control. With control comes confidence and with confidence comes potential to transform our life with purpose.

It is important to note that the quality of our life is a direct reflection of our emotional state of mind. What this means is that when our emotions are healthy and serving our greater good, then the quality of our life will likewise improve.

Our life improves because life always comes down to the emotional experiences we choose to indulge in. When our emotional experiences are of a healthy and positive nature, this improves the quality of our thoughts. As our thoughts improve so do our choices, decisions, and actions. When we make better choices, we get better results. With improved outcomes, we feel immeasurably better about ourself and when we feel better about ourself, our self-concept grows stronger.

That is, in essence, the key that will help transform a poor self-concept into something that can help optimize how we live the rest of our life.

Lets have a look at the steps we can take to Improve our Self-Concept

Step 1: Make a Personal Contract

Before we begin working through these suggestions, it’s imperative that the very first thing we do is make a personal contract.

Write up a contract with yourself that gives You the green light to initiate the process of change.

Acknowledge that:

Things must change…

I am responsible for this change…

I am committed to making this change…

If for any reason you are unable to tick-off all three boxes, then you are just not ready to instigate change yet.

Let us look at this in a little more detail.

Firstly, acknowledge that changes need to be made. If you are unable to admit that there is something wrong, then there is no point moving forward with this process.

Secondly, you need to take responsibility for making these changes. Nobody is responsible for your life but YOU. Without YOU this can not be done. Only You can make this decision. If at any point you feel or believe or think that someone else is going to or should be involved in this process for you or with you – You are not ready to initiate changes yet.

Thirdly, you must be committed to making the necessary changes to improve our life. Without commitment, there is no motivation and without motivation, there just are just not enough reasons for you to initiate change. You need to know WHY you need to and want to make the changes. Without a solid WHY to keep you motivated things will fall apart.

You therefore, need to acknowledge that things must change, You need to take responsibility for this change, and You need to commit yourself to follow through with the change.

Once you have ticked all three of these boxes, you will be ready to take the first step along your journey toward a healthier self-concept.

Step 2: Discover Who We Are then Bridge the Gap!

Your next step to transforming your self-concept is to discover who you are.

Now, on the surface, this might seem kind of silly. We already know who we are, right? I am me and yo are you! We are a physical beings living a life that is uniquely ours. However, below the surface, we are in reality so much more than that.

So, my question is, do you honestly know who you really are?

What we are going to try and do here is identify the gap between “who we are” and “who we are seeking to become.”

To strengthen our self-concept, we must figure out how to bridge this gap successfully. We must essentially merge the ME [YOU] in the NOW together with the ME[YOU] in the FUTURE.

This, of course, is not going to be easy. In fact, there will always be some kind of discrepancy. This is important to understand because without a discrepancy there is no motivation to grow and develop ourselves over time.

However, if this discrepancy is too significant between the YOU of today and the YOU that you  desire to become in the future then your self-concept will never bloom into its full potential. There must, therefore, be congruence, or otherwise, self-actualization is impossible.

With this in mind, take time to answer the following questions:

Who am I?

Who am I really?

Who am I physically?

Who am I socially?

Who am I emotionally?

Who am I spiritually?

Who am I in terms of my accomplishments?

Who am I in terms of my failures and mistakes?

Who am I in terms of my goals?

Who am I in terms of my social roles?

Who am I really? Why?

Who am I not? Why not?

The purpose of these questions is to identify how we see ourself in the present moment and then compare that against the final set of questions laid out below. The final set of questions focuses on what kind of person we are seeking to become.

As we go through each question, we will gain various insights and perspectives into who we are. And that is perfectly okay. Embrace these differences, because this is in essence how we see ourself each day.

It is also important to note that there are no incorrect answers. Things are the way they are.

What is most relevant here is whether or not these answers are congruent with the answers we give to the following set of questions:

Who am I ideally seeking to become?

How do I see myself in the future?

What kind of person is this person? What is this person like?

What kinds of qualities does this person have?

How does this person think?

How does this person talk to themselves?

What kind of questions does this person ask themselves?

What kind of emotions does this person experience?

What kind of habits does this person indulge in?

What experiences does this person have each day?

What kind of goals is this person working towards?

What kind of person is this person really?

Our ideal self must be congruent with our perceived self in the present moment.

If there is a significant difference between the two, then we must work on bridging that gap thereby strengthening our self-concept.

Let’s take a closer look at that gap.

Ask ourself:

What is the gap between my perceived self and my ideal self?

Where is the gap most significant?

Where is the gap not so significant?

Is the distance between the gap realistic?

How could I begin bridging this gap starting today?

 

Our objective for the remainder of this journey is to begin bridging that gap between our ideal self and the self we are experiencing at this very moment.

The more congruent both of these “selves” are, the stronger and healthier our self-concept will become.

Before moving on, I do have a few words of caution.

Our self-ideal must be realistic and achievable otherwise, we will struggle to meet our highest standards of performance. Subsequently, our self-concept will continue to suffer.

The key therefore is to ensure that our self-ideal is not entirely out of this world at least not at the beginning.

Given this, be sure to look at your standards and expectations to make them more achievable. Only when you reach these set standards and expectations should you incrementally raise the bar higher.

Remember though that your self-image is often not based on reality BUT rather based on your interpretation of reality.

Therefore, if your self-image is based on false assumptions or distorted perspectives, then you will first need to work through these issues before moving through the process outlined here.

Our discussion here is more about using this process to help build our self-confidence so that we can then take the necessary action steps to achieve our desired goals and objectives.

 

Time to Make Some Key Changes to Improve Our Self-Concept

Below you will find numerous suggestions and guidelines to help you transform your self-concept. Some of these suggestions are easy and quick to implement, while others might take a little time.

What is, however, crucial here is what you focus on while making these changes. This essentially comes down to three fundamental things:

  • Changing Your habits of thought.
  • Changing Your self-talk.
  • Changing Your belief systems.

No matter how we proceed, every particular change we desire to make comes down to just these three fundamental things.

No matter what ideas we decide to implement, be sure to always keep in mind how these changes can be made in relation to your thoughts, self-talk, and the belief systems that govern your subconscious behaviour.

Let us work through the following ideas and this will start making more sense.

Our first objective is to look within and become very consciously aware of our daily thoughts, self-talk, belief systems, psychological rules, and the questions we tend to ask.

Ask ourself:

Are my thoughts aligned with my self-image?

What kind of thoughts do I allow myself to dwell upon?

What are these thoughts doing to me?

How do these thoughts make me feel?

How do I tend to talk to myself?

What questions do I tend to ask myself?

What are the consequences of my self-talk and the questions I ask myself?

What do I tend to believe about myself?

What do I tend to believe about my abilities?

Is this congruent with my self-ideal?

How does all this make me feel?

How do these “rules” influence my daily undertakings?

Are all these things congruent with my self-ideal?

How can I make the necessary adjustments to match my self-image with my self-ideal?

Our objective is to reach congruence in these areas.

Our self-image will never directly align with our self-ideal. However, we can certainly make the necessary adjustments to our mindset to move in the right direction.

To assist you with this transition process, it is necessary to give yourself time for meditation and visualization.

Meditation will help clear the clutter in your brain. It will encourage you to think and act more mindfully throughout the day. This will subsequently improve your ability to make effective decisions. Visualization, can provide you with the necessary vision you need to better understand your future direction. This will likewise help you lay down a much clearer path toward your desired outcomes.

Remember, that how we think about things has a lot to do with our perceptions and interpretations of reality.

Interpreting things one way will give you access to a particular set of resources and opportunities. However, interpreting things another way will provide you with access to a different set of resources and opportunities. Ironically, it might even deny you access altogether.

It is therefore paramount to keep in mind that how we frame and/or reframe our experiences essentially determines what we gain or lose from those experiences.

Therefore, when problems arise, it is not what happens to us, but how we interpret what happens that makes all the difference.

Transforming Our Physiology

When it comes to our physiology, it is important to remind ourselves that the body and mind are intrinsically connected.

What this means is that how we think and how we emotionalize our experience influences how we use our physiology. Likewise, how we use our physiology influences how we think and emotionalize our experiences. These are both interconnected, and therefore what we do to one directly influences the other.

With that in mind, have a think about your body and how you use it throughout the day. Do you move your body with confidence, or do you tend to move it sluggishly? What about your breath and posture? What is that like? How active are you during the day or do you tend to spend your days confined to a specific room or area without much movement?

By making small adjustments to our physiology, we will indirectly influence our inner world. As our inner world changes we will begin bridging the gap between where we are today and our ideal self.

Improve Your Lifestyle Choices

Try this little exercise. Close your eyes and see Your Ideal Self. What do you look like?

When it comes to your lifestyle, you need to start making some choices that will help move you toward your ideal self.

Ask ourself:

What kind of life does my ideal self live?

How often does my ideal self exercise?

What kind of food does my ideal self eat?

What kind of environment does my ideal self spend the majority of time in?

What does my ideal self spend time on?

How does my ideal self tend to work? Where? On what?

What kind of lifestyle choices does my ideal self make?

How can I begin bridging the lifestyle gap between where I am today and my ideal self of tomorrow?

As we go through these questions, we will get a strong sense of the changes we might need to make to bridge the gap between where we are today and our ideal self.

Above all else, keep reminding yourself that it is all about reaching a state of congruence where your current self (self-image) matches your future self (self-ideal) on as many levels as possible.

Strengthen Your Self-Confidence

When we have an unhealthy self-concept, we will typically struggle with our self-confidence.

If we struggle with self-confidence, we are often very susceptible to falling prey to rejection, to criticism, to judgment, and to the influence of others.

To strengthen our self-confidence, we need to explore self-love. Before we can feel confident in the external world, we must first find confidence in ourself and that comes through self-love.

Self-love means fully accepting ourself despite your flaws, despite our weaknesses, and despite our inadequacies. It means feeling comfortable in our own skin no matter what we look like or how we feel. To find our self-love, spend time with yourself. However, do not just spend time watching mindless television, actually, spend time pampering ourself. Get a massage, enjoy a hot sauna, go for a nature walk, etc.

First and foremost, the key is to reconnect with yourself. It is only when we have found that connection with yourself that you will tap into your true sense of confidence.

Gain Relevant Knowledge and Skills

Your ideal self-has certain skills, knowledge, and abilities. Identify what these things are and then go to work acquiring the relevant knowledge and skills you need to help bridge the gap between your self-image and your self-ideal.

You will often find the information you need in books, by taking courses, by volunteering  your time to a cause, or by connecting with people who already have the knowledge and skill you desire.

You could, get a mentor or life coach. Find someone who could guide you along your journey toward your self-ideal.

Build Your Support Network

As we work on developing our knowledge and skills, we will most certainly need support along our journey. We will need people to help us through the tough times and struggles. We will need people that can be relied upon for emotional support and we will need people who will accept us unconditionally without strings attached. 😉

These people must, be positive, inspiring, creative, passionate, and caring. They must be giving and generous, joyful, and happy souls. These are the kinds of people that should comprise your support network.

Our support network might, be made up of friends, colleagues, family members, life coaches and/or mentors. These people will be there to prop you up when you are facing difficulties. They will be there to help keep you motivated, focused, and inspired as you make progress toward our ideal self. Your support network will be your voice of reason, and your sanity check and most of all these are the people who will hold you accountable.

Use your support network for guidance and direction. However, don’t give up control of your own life by putting your destiny in other people’s hands. This will never work out well in the long-run. You must be in charge of your own choices and decisions. To be in charge means not concerning yourself with what others think. It means not worrying about criticism or rejection and it means not comparing ourself with others.

We are all on our own unique path. Our support network is there to support us, but ultimately we make the final decision that determines the direction we will take.

Set Inspiring Goals

Having inspiring goals means that our life has purpose and meaning. This keeps us motivated and active. However, we don’t just want to set random goals. We actually want to set goals that match our self-ideal.

So ask ourself:

What goals is my ideal self working towards?

What purpose is my ideal self striving for?

What inspires and motivates my ideal self?

Once you have your answers to these questions, set some inspiring goals and lay down a plan of action that will help you bridge the gap between where you are today and where you ideally would like to be in the future.

Concluding Thoughts

Building a healthy and robust self-concept no doubt takes some work and consistent effort. In fact, it takes time. This is not something that we can build or transform overnight. Likewise, it is not something that we work through once and then forget about for the rest of our life.

Transforming our self-concept is something that we need to work on consistently over time. It is something that must continuously change and evolve as we reach new milestones along our life’s journey.

This journey certainly does not need to be difficult. There is no need to complete this process in one go, or even set timeframes to it. Take your time. Set small daily objectives, and over many weeks, months and years you will make considerable progress as you sculpt who you are and whom you desire to become.

 

Was this article helpful? – What skills or techniques have you used to transform your concept? Leave a comment I would love to hear from you.

 

Bad Career Story

HOW TO BUILD SELF-WORTH

Bad Career Story
I am useless

What is Self-Esteem?

Any discussion about how to build our self-worth must start with a definition of self-esteem. The two are, of course, related. Your self-esteem is undoubtedly influenced by your self-worth. However, they are not the same.

Self-esteem is primarily built upon sources outside of yourself that you don’t actually control.

Self-esteem encapsulates the thoughts and feelings you experience at each moment. These thoughts and feelings have a direct impact on your results, your behaviour, and your performance.

Self-esteem is primarily built upon the value derived from doing the things that get your desired outcomes. But it’s more than just about “doing” something. It is a direct outcropping of how you feel about yourself at any given moment. This is based purely on your actions.

How you feel about yourself is heavily influenced by how you think you are fairing compared to others. In other words, your self-esteem is derived from what you think others “think” of you, based on your results and actions.

Given all this, it is quite clear that self-esteem is not something that comes from within ourselves, but rather something that comes from outside of ourselves and subsequently influences how we feel at any given moment.

How we feel at any given time has nothing to do with reality, but instead, it is purely based on our perspective and interpretation of that reality. Given all this, it’s quite clear to see that self-esteem is very fickle and can shift with changing opinions and circumstances. However, this isn’t true for people who have a high level of self-worth.

A high degree of self-worth naturally enhances our self-esteem, thereby providing us with the self-confidence needed to follow through with our chosen decisions and actions.

What is Self-Worth?

Self-worth is an internal state of being that comes from self-understanding, self-love, and self-acceptance.

It is a state that is somewhat timeless and unchanging because it is a direct measure of how you value and regard yourself in spite of what others may say or do. It is therefore, something that does not quickly or easily change when external factors or circumstances change. Self-worth is steady and unflinching, and therefore, holds power to radically transform your life for the better.

This is, all well and good, but what does it actually mean to have a high level of self-worth?

A high level of self-worth means having a favourable opinion or estimate of yourself. It means having unshakable faith in yourself and in your ability to follow through and get things done.

Having a high degree of self-worth means feeling worthy of good things. It means feeling deserving of happiness, health, wealthsuccess, and love — irrespective of the difficulties you face, the disappointments you experience, or of people’s opinions. It is unflinching.

To have a high level of self-worth means accepting yourself wholeheartedly at all times despite your flaws, weaknesses, and limitations. It is about recognizing the real value of who you are at this present moment.

To have a high level of self-worth means never allowing yourself to be defined by outside forces, including people’s opinions. It means never allowing outcomes to shake your confidence, faith or resolve.

All this essentially means that no matter what happens you are steadfast. Nothing outside of your “being” influences how you feel about yourself. Your influence alone is the only thing that matters.

You alone are the most significant factor in how you feel about yourself, about your life, and about your circumstances. And that is essentially where your personal power comes from.

How to Build Your Self-Worth

Having a high level of self-worth is no doubt of tremendous value. So, the question still remains, how do we go about building our self-worth? How do we create enough self-worth to empower our daily decisions and actions in a way that will help us achieve our desired outcomes?

What I would like to share with you is a five-step process for doing exactly that step-by-step.

This is not something that you can do just once and then forget about. It is something that you must consistently work on. That is the only way you will build anything of real value. Placing one single stone down on the ground doesn’t build a fortress. However, over time, as you lay down more stones on top of each other an impenetrable fortress begins to take shape. This takes time. Building a high level of self-worth will take time.

This is a long-term process that you need to work on consistently over time. The same as you would work out at a gym to get that ripped and toned body. Slow consistent daily work will get the fortress built and will grow more impenetrable and substantial until it becomes almost unbreakable. No matter what life throws at you, because you put in place a solid foundation that you consistently built over time, you will be able to withstand some of the toughest storms life has. That is the strength of the fortress. And that’s precisely where the power of your self-worth comes from as well.

With that in mind, let us jump into the five-step process to build your self-worth.

 

Step 1: The Self-Understanding Stage

Your first step involves getting to know yourself at a deeper and more profound level.

Imagine for a moment that you woke you one morning to find that absolutely everything you had was suddenly taken away. I mean literally everything including your possessions, careermoneyrelationshipsfriendships, accomplishments, and anything else that is physical and tangible. Ask yourself:

What if absolutely everything I have was suddenly taken away from me?

What if all I had left was just myself?

How would that make me feel?

What would I actually have that would be of value?

 

This is an interesting scenario. It is a scenario that many people probably never really take the time to imagine. It is interesting because how you feel about yourself after everything has been taken away is the measure of your self-worth.

If you have a high level of self-worth, then having everything taken away from you won’t change who you are as a person. Furthermore, it won’t shake your self-confidence because you do not measure your value by external circumstances. Instead, your value comes from within.

This is why it is absolutely critical to take the time to think long and hard about that question and answer it with genuine honesty.

 

What would I actually have left that would be of value?

The deeper you dig into this question, the more you will discover within yourself what you do actually value.

You must seriously take the time to ponder this question. The more time you take to consider the answer to this question, the more you will find,  that this is where self-worth is comes from. It comes from understanding that…

No matter what happens externally and no matter what is taken away from me, I am not affected internally.

And that is what matters most when you begin to build your self-worth.

So let us look deeper into your true value by posing another set of questions that will help unlock how you see yourself with no masks or inhibitions.

 

Ask yourself:

Who am I? I am… I am not…

How am I?

How am I in the world?

How do others see me?

How do others speak about me?

What key life moments define who I am today?

What brings me the most passion, fulfilment, and joy?

 

Who you are and how you see yourself are keys to understanding your true value. How others see you and how they speak about you, is also, important. This is not so much about them but rather about how you feel about yourself as a result of how others see or speak about you. That is another measure of your self-worth.

Then there are those key life moments that bring you the most joy, passion, and fulfilment. These are the things that help you unlock the value you bring to the world.

However, this is not about pretty little rose petals and rainbows. This process involves being genuinely real with yourself.

Given this, let’s be real for a moment and take a look at your weaknesses and struggles.

 

Ask yourself:

Where do I struggle most?

Where do I need to improve?

What fears often hold me back?

What habitual emotions hurt me?

What mistakes do I tend to make?

Where do I tend to consistently let myself down?

 

Let us get real and accept the fact that we are only human. And as a human being, we all have our weaknesses and face our own personal struggles. We must be real and honest with our assessment of ourselves.

Only then will you be able to build a high degree of self-worth over time. And only then will you get the depth of understanding you need about yourself to move forward through this process.

And since we are being honest, let’s take a look at your strengths.

 

Ask yourself:

What abilities do I have?

What am I really good at?

Your strengths are the things that help build your self-confidence. They are the things that allow you to move forward with greater self-assurance. However, true strengths are only strengths by your own measure.

If you are relying on other people to tell you whether or not you are good at something, then that is not a true strength that comes from a sense of personal power.

People could very well change their minds then abruptly your strength turns into an afterthought. However, this does not need to be the case if you truly believe in your own personal value. That is what counts, and that is what truly matters when it comes to building your self-worth.

 

Step 2: The Self-Acceptance Stage

At this stage you presumably understand how you see yourself within the world around you. You probably also have a pretty clear picture of your current level of self-worth.

There will naturally be good things, neutral things, and things that you might not be too proud to admit. However, to build genuine self-worth, we must be real and authentic with ourselves at all times. This requires wholeheartedly acknowledging your true nature including the good, the bad, and the ugly.

We are all human and therefore none of us are perfect. Yes, you have flaws, you’ve made mistakes and failed miserably time and again. However, this is you. This is the true you. It is who you are. Perfectly imperfect.

Forgive yourself for everything you have done or not done in the past and accept yourself unconditionally without judgment or excuses.

This is you. This is who you are. Accept that by acknowledging that…

I accept the good, the bad and the ugly.

I fully accept every part of myself including my flaws, fears, behaviours, and qualities I might not be too proud of.

This is how I am, and I am at peace with that.

Fully accepting yourself in spite of all your flaws, weaknesses, and limitations is absolutely critical for developing a high level of self-worth.

This is you. You are being vulnerable, authentic, and real. Embrace who you are fully and completely. Embrace the fact that you will no longer allow outside forces to define you. Only in this way will you finally let go of everything that has been holding you back all these years.

 

Step 3: The Self-Love Stage

Having fully accepted yourself, it is now time to acknowledge your true value. To do this, it is important to begin practicing a little self-love. Which basically means treating yourself with kindness, tolerance, generosity, and compassion.

Yes, you have flaws. Yes, you have so many limitations and weaknesses, but so does the rest of humanity. That is part of being human. It is time to let all that go and begin to practice being compassionate with yourself.

Compassion, of course, comes through self-love, which comes from self-acceptance, which stems from self-understanding. Ironically these are the steps we went through as we moved through this process.

One simple method to begin practicing self-love is to get into the habit of speaking to yourself and about yourself in a positive and supportive way.

I feel valued and special…

I love myself completely…

I am a worthy and capable person…

 

Talking to yourself in this way brings your focus and attention to the beauty hidden within you.

You are no longer looking at outside circumstances or people for approval or acknowledgment. You are instead searching for that approval within yourself. And that is one of the biggest steps you can take toward building your self-worth.

 

Step 4: The Recognition Stage

When you have an understanding  of yourself. When you have fully accepted yourself and when you reach a stage where you practice self-love and self-compassion, that is when people, events, and circumstances no longer define you. You instead begin to define yourself.

Given this, it is helpful to acknowledge and recognize that you no longer need to please other people. Other people have their own opinions, and they have their own life. You also have your own opinions and your own life. No matter what people do or say and irrespective of what happens outside of you, you alone control your own perspective and attitude.

You, hold the power to respond to events and circumstances of your life based on your internal sources, resources, and on your resourcefulness, which are all a reflection of your true value.

It is important to recognize your true value regardless of your earnings, career, possessions, social rank, relationship status, etc. Your true value is no longer measured by these things. It comes from an internal measure that you have set for yourself. That is where true personal power comes from.

 

Step 5: The Responsibility Stage

The final step in this process involves taking full responsibility for your life, for your circumstances, and for your problems. Now it is worth mentioning that I am not saying that you should be a martyr. What I am saying is to taking full responsibility for everything that happens to you  is about owning your contribution to where you are without giving away your personal power.

To take responsibility means to acknowledge that YOU have the personal power to change and influence the events and circumstances of YOUR life.

 

Concluding Thoughts

When you have a high level of self-worth, you are no longer relying on other people to make decisions for you. You alone hold yourself accountable, and you alone hold the power to make positive changes in your life.

There is no more complaining, blaming, judgment, or excuses.

You now hold the power…

Today is not a good day

  • Because you fully trust yourself and trust your ability to make decisions that put you in the driver’s seat of your life.
  • Furthermore, you are no longer are you swayed by the changing winds.
  • You are steady and self-assured.
  • You understand who you are, you accept yourself fully, love yourself unconditionally, and recognize that you are the captain of your ship.
  • Regardless of the circumstances happening around you and in spite of the rumours of mutiny, you are focused and able to stay the course.
  • You make adjustments on the fly, and you take charge of your ship.
  • You are not rattled or phased by external circumstances.
  • Yes, the outside world is a crazy mess, however, your inner world is as steady as can be; and that is what makes all the difference.

These are the things that keep you safe and it is all because you took the time to build your self-worth.

 

Did you gain value from this article? Is it important that you know and understand this topic? Leave a comment below I would love to hear from you.🙂

HOW TO STOP SELF-SABOTAGE YOUR OWN SUCCESS IN ITS TRACKS!

But I do nothing upon myself, and yet I am my own executioner. – John Donne

Are You Caught Up in a Repeating Cycle of Self-Sabotage?

Have you ever wanted something so badly… for so long… trying so damn hard… but time and again you ended up failing miserably?

Have you ever set goals and objectives that you just didn’t or couldn’t reach?

Have you ever wondered why you keep repeating the same patterns of behavior over and over again and keep getting precisely the same pitiful results?

All of us at one point or another go through these repeated cycles and phases. In fact, many of us go through our standard self-sabotage cycles like clockwork each day. As a result, we rarely live up to our full potential in any area of our lives.

What is more, is that we continuously regret the things we did not do then wonder why we keep getting stuck indulging in these limiting patterns of behaviour.

Given all this, you might be wondering whether there is an answer for getting unstuck? Is there an actual solution for avoiding these repetitive and limiting patterns of behavior?

And the answer to these questions is a resounding YES. There is a solution, but first, we must come to understand what self-sabotage is all about.

What Exactly is Self-Sabotage?

Self-sabotage is any behavior, thought, emotion or action that holds you back from getting what you consciously want. It is the conflict that exists between conscious desires and unconscious wants that manifest in self-limiting patterns of behavior.

Self-sabotage prevents you from reaching your goals and plays the part of a safety mechanism that protects you against disappointment.

What this essentially means is that your brain is protecting you from getting hurt by doing what it thinks is best — which is to keep you within the confines of your comfort zone.

The Real Reason Why You Indulge in Self-Sabotage

Self-sabotage tends to linger in our lives because of a lack of self-esteemself-worthself-confidence, and self-belief.

Moreover, we suffer from self-sabotage patterns because we have great difficulty managing our daily emotional experiencesWe tend to react to events, circumstances, and people in ways that hinder our progress and prevent us from reaching our goals and objectives.

Self-sabotage is also used as an effective method for coping with stressful situations or high expectations.

For example we sabotage ourselves when we are unable to reach the high bars of expectation that have been set for us. We feel incapable of reaching these expectations and thereby indulge in self-sabotaging behaviour as a means of coping with the situation.

No matter what our reasoning for self-sabotage, it is quite clear that if we do not do something about it, we will continue to live a life full of regrets and unfulfilled expectations.

The Manifestation of Self-Sabotage in Our Lives

Self-sabotage can come in many forms and often manifests in our lives in various ways.

Here is a list of typical methods we tend to use to sabotage our own success.

 

When it comes to our limiting thoughts, we must pay close attention to the excuses we tend to make that prevent us from moving forward. Here are some examples:

This won’t work…

I can’t do this…

I’m too busy right now…

I’m just not ready yet…

I’m just not good enough…

Here are 19 more excuses you’re making that might very well be keeping you stuck.

Each of the patterns listed above has its own set of consequences that manifest in a variety of ways in our lives. Some are very obvious, while others might be a little more difficult to identify.

The key for us here is to list down and pinpoint the thoughts, feelings, and actions that lead us down the path of self-sabotage.

Only then, through conscious self-awareness can we begin to put a stop to these patterns of behavior.

4-Steps for Eliminating Your Self-Sabotage Patterns

There is a simple yet very effective method we can use to eliminate self-sabotage patterns from our lives.

The process involves 4 steps. These 4 steps can help you take conscious control of the behaviours that are currently influencing your choices, decisions, and actions.

These steps include:

  1. Identifying Your Self-Sabotaging Behavior
  2. Recreating Your Self-Sabotage Patterns
  3. Identifying a Healthy Replacement Behavior
  4. Practicing the New Behavior Until a Habit is Formed

Let’s have a look at how each of these work

Step 1: Identify the Self-Sabotage Behavior

Your first objective is to Identify the Self-Sabotaging Behavior that is preventing you from moving forward.

To do this, we must become consciously aware of our daily choices, decisions, actions, and the resulting consequences. Use the list in the previous section to identify the various types of self-sabotaging behaviours you tend to indulge in.

Once your behaviours have been identified, it’s necessary to pinpoint specific triggers that may be causing these behaviours to manifest in your life. These triggers could include people, objects, specific times, events, locations, etc. Ask yourself:

What specifically triggers this behavior?

How exactly does this behavior manifest in my life?

Next, we must ask ourselves whether it’s possible to avoid these triggers altogether.

Simply removing these triggers from our lives we will be better prepared to take conscious control of our thoughts, feelings, and actions.

However, there is another factor that we must take into consideration. This factor is the limiting beliefs we have associated with each particular self-sabotaging pattern.

The key is to identify these limiting beliefs, then work on converting them into positive empowering beliefs.

One of the simplest ways to do this is to question the validity of your belief. Take just two minutes and ask yourself:

What is it that I believe in this situation?

What is it that I believe about myself and my own abilities?

How did my belief about this, trigger my self-sabotage pattern?

How is this belief ridiculous and/or  impractical?

What would others say about this belief?

What is another more helpful perspective I could take of this situation?

These questions are a good starting point. Use these to help you weaken the beliefs that govern your self-sabotaging behavior.

Step 2: Recreate Your Self-Sabotage Pattern

Having worked through the previous step, you should now be able to consciously recreate the self-sabotage patterns by outlining all the triggers and the associated behaviours that manifest as a result of these triggers.

It’s important that you are very clear about how this behaviour manifests in your life before moving onto the next step.

Ask yourself:

How exactly does this self-sabotaging behaviour tend to manifest in my life?

What typically triggers this behaviour and how?

What patterns am I seeing that could help me to better understand this behaviour at a deeper level?

Once you have a good understanding of the patterns surrounding this behavior, you can move on to the next step.

Step 3: Identify a Healthy Replacement Behaviour

To eliminate an old pattern of behaviour, we must first replace it with a new pattern that is more practical and helpful.

This is fundamental…why … because at times it is difficult to avoid certain triggers such as people, objects or circumstances that cause us to react in unresourceful ways.

We must take time to develop a more resourceful and appropriate way of responding.

Ask yourself:

How could I respond in a more appropriate, resourceful, and practical way that would help me get what I want in this situation?

How and why is this a better way to respond in this situation?

What are some reasons for making this change?

What are the long-term benefits of changing how I respond in this situation?

What are the key advantages of this new behavior?

Remember that change will not happen if there is a lack of motivation behind that change.

If you cannot find reliable enough reasons to make a change, then you simply won’t have the necessary desire or drive to follow through with the change.

Step 4: Practice the New Behavior Until a Habit is Formed

Once you have identified your new behavior, you must now take the time to practice implementing it as often as possible until a new habit is established.

To do this, begin by going through your response (your healthy replacement behavior) to the situation in your imagination. See every detail in large pictures with lots of colour or music or anything else that is fun for you. Feel the positive energy churning through your body as you continue to enlarge the details of your new habit. Do this a few times daily and each time add more colour, more fun to your picture in your head and very soon you will overcome the old self-sabotaging pattern.

Now that your imagination has been activated, you are ready to put yourself in real-world situations that will naturally trigger your old patterns of behaviour. This time though, you are primed with a new response mechanism that you will continue to practice over the next four weeks until a new empowering habit is formed.

 

10 Practical Ideas for Eliminating Self-Sabotage

To eliminate our self-sabotage patterns, we must make a concerted effort to stay conscious and aware of our behaviours and actions at all times.

At the same time, it’s helpful to put into action a variety of strategies and tactics that can help to eradicate these behaviours once and for all.

Here are 10 suggestions for you to experiment with.

Consistently Learn from Mistakes

Take time at the end of the day to reflect on how you responded to events and circumstances.  Learn from these mistakes and experiences by writing down how you will respond differently tomorrow and in the future.

The more you reflect and learn, the better prepared you will be to face these scenarios in the future.

Think Bigger and Bolder

Sometimes we get so caught up in our own destructive patterns of behavior that we lose sight of what’s most important. When we have a narrow  focus, we fail to see the bigger picture.

Given this, it can, therefore, be helpful to take the time to think bigger and bolder. This can help you to expand your understanding and perspective of the situation.

Ask Better Questions

Questions are the keys to the locks that hold our problems in place.

Asking better and more effective questions, we naturally gain a different perspective on our situation. This can help us to become more consciously aware of the self-sabotage patterns that are ruling our lives.

Ask yourself:

What have I learned from this experience?

What would I do differently given another opportunity?

What could the potential benefits be?

How will changing my response allow me to get what I want faster?

The questions you ask will help expand your choices and options moving forward. Giving yourself more choices and options you will be in a better position to work through your self-sabotaging behaviours in optimal ways.

Treat the Process of Change as an Experiment

Just like we did not master the process of walking in one day, changing old habits will also not happen in one day. However, it does happen over time.

When you took your first steps, you must have stumbled more than once. However, you got back up and continued to struggle until you eventually mastered the mechanics of walking. It was one of your little life experiments that I imagine you succeeded at over time. 🙂

The process of change is precisely the same. Treat it as an experiment that will take some time and effort.

You will probably not be victorious after the first or even second attempt. However, over time you will get better at it  as long as you persist. Eventually you will win the war over your self-sabotage patterns.

 

Seek Advice from Other People

It’s important to always ask for help .Seek advice from people who have had practical experience dealing with what you are currently struggling with. Trust me, you are not the only one who is /or has gone through this. They know from personal experience the struggles you are likely to face along the way. They will, therefore, be more than happy to  give you practical advice and suggestions that have helped them; to try. You never know if one of those pearls of wisdom will allow you to move beyond your self-sabotage patterns.

 

Make Sure to Plan in Advance

We often struggle through life when we do not know what to expect, or have little to-no-idea how circumstances will unfold.

However, when we begin to lay down solid plans for how we will respond to situations, people, and circumstances, we begin taking control of our lives.

While laying out these plans; take a moment to consider possible challenges and obstacles that you might face along the way. Acknowledge that  obstacles may exist, then consider how you will respond if or when these occur. Even if you don’t deal with these effectively at the time, you will at the very least learn from your experience. This will allow you to adjust your approach the next time around.

 

Focus on Exploring Solutions

Sometimes we get so caught up in our own inadequacies and limitations that all we see are problems and setbacks. This particular way of looking at life only leads to further challenges.

Instead, take time to consider possible solutions to the problems you are dealing with. This begins by asking more effective questions that focus your brain on finding answers, insights, and ideas, not problems.

 

Adjust Your Expectations

Our expectations can sometimes lift us up to new heights, or they can demoralize us emotionally. This is why it is so important to always keep our expectations in-check. Managing expectations ensure that we are not aiming too high too quickly and allow us to avoid  disappointment.

 

Set your expectations high, however, give yourself permission to be flexible to make changes should  your circumstances, conditions, and resources change.

Remind yourself that you didn’t master the process of walking in one day. You instead mastered it over time. The same is true when it comes to mastering your own behaviour patterns.

 

Take Intelligent Risks

More often than not, those who take more risks have fewer regrets than those who play it safe and struggle with uncertainty. The same is true when it comes to transforming your behaviour.

You need to take risks, you need to take a chance on yourself, and you need to snap out of old unresourceful limiting patterns of behaviour that no longer serve you.

 

The best time to start making changes was yesterday. The second best time is Right Now.

The only person can make the change is YOU.

 

Take Time for Self-Reflection

The people who get ahead in life are the ones who actually take the time to consistently think through their daily choices, decisions, and actions.

Successful people learn from what worked or failed to work. They adjust their course of action by taking a different approach.

Only through self-reflection will you gain the necessary insight, perspective, and understanding to begin the process of change and transformation.

 

Concluding Thoughts

Self-sabotage is like a grenade that suddenly and unexpectedly explodes; pushing us away from our deepest wants and desires. However, there are no excuses, because we are the ones who consciously control the movement of the pin.

It is therefore, up to us to make the decision that we will no longer fall prey to our self-sabotaging patterns of behavior ever again.

 

The choice is yours. It’s in your hands. You now know what to do and how to do it. The real question is when will you get started? When will you finally commit to putting an end to the self-sabotaging behavior that is preventing you from living the life you truly desire to live? Are your goals  worth making the change? Are you worth making the change? 🙂

 

What have you done to change your limiting beliefs? Leave a comment – I would love to hear from you.