It feels like I see or hear something every day about mindfulness and how we should all be practising it. There’s a huge body of evidence which suggests that people who practice being mindful feel less stressed, anxious and depressed and I’ve certainly seen the benefit to both myself and for my clients. That said, I’m wary than it can seem another thing on the to do list and that it’s another thing we can give ourselves a hard time over not doing. I’ve also noticed that for many people the barrier to starting being more mindful is the idea of meditating. Whilst you don’t have to be spiritual or have any particular beliefs to meditate, the idea of it can sometimes put people off.
Practicing mindfulness need not be restricted to meditation, there are plenty of ways to be more mindful that are accessible, fun and easy to fit into your routine. The key is to schedule little bits of time when you can and prioritise yourself.
Here are some thoughts and behaviours common in people with low self-esteem. It can be useful to identify which ones resonate with you, knowing as much as we can about our low self-esteem is important because once we identify it, we can take steps to improve it.
Avoidance behaviours – Procrastinating, avoiding certain situations or people, quitting tasks part way through. These sort of behaviours often come from the belief it’s better to have not tried than to have tried and failed. People that display avoidance behaviours may do this to prevent negative thoughts and feelings about themselves being confirmed by events, situations or people.
Perfectionist behaviours – Trying to please others all the time, working excessively hard at everything you do, trying to be 100% in control all of the time, excessive competitiveness, acting angrily if mistakes are made. People with perfectionist behaviour do so because they believe they will feel better about themselves if they are perfect or...
For most people looking to build their self-esteem, the first step is to raise their awareness and understanding of what might be affecting their sense of self-worth. Clients often ask me ‘so now what?’ once they have gained this self-awareness and I can understand their frustration; they’ve done the hard (and often painful) work to understand where their lack of self-esteem stems from but then feel at a loss for how to begin to build their esteem and self-compassion.
Here are some activities you can do to build your self-esteem. The best thing about it is that you can start TODAY.
Accept compliments. How many times has someone complimented what you’re wearing and you’ve said ‘oh this old thing, it’s just from Primark’ or congratulated you for passing an exam and you think ‘I could have done better, I could have got an A’. Don’t sabotage the compliment by talking yourself down, accept it for what it is even if your mind is telling you otherwise. Oh and by the way, when s...
Channel 5 has recently run a reality TV series showing celebrities in therapy with psychotherapist Mandy Saligari. In Episode 2 we see Daniella Westbrook arriving an hour late for her session. Mandy challenges Daniella to consider why she was late to which Daniella reacts defensively (and avoids taking responsibility for it, blaming it on the production crew). Daniella reacts angrily and decides to leave saying she doesn’t understand why this is important to the work. Later, reflecting on the session she looks at what was going on for her and uncovers that she was avoiding uncovering some of the painful feelings that she had been denying and pushing deep down.
This highlights the point that often in therapy we learn something about the way we are from something that goes on in the therapy; either from our behaviour or from our relationship with our therapist.
Whilst in therapy we often place focus on what has happened in our past and the impact that has on the present, but...
To reduce anxiety and be more productive. If we are overwhelmed with everything going on in our lives and the to do list seems never ending, we feel a constant need to be on the go. If we never take time out for ourselves, anxiety builds which in turn makes us less productive. To take some time to ourselves away from external pressures allows us to clear our minds and revitalise body and mind.
To get your priorities straight. By doing the things we enjoy we are able to see what makes us happy (and what doesn’t). Having the breathing space to process this and to experience something that gives us pleasure helps us get perspective on what our priorities are (or could be).
To become more independent. We come into this world alone, we leave this world alone. An old idiom, but true. Spending time alone doing something we enjoy helps us appreciate our own company which can make us feel more confident at being independent.
It can seem almost impossible to be happy with who we are and what we have. We live in a constant stream of advertising, media and societal pressures that tell us how we should dress, what we should look like, how we should behave, what we should own, how much we should earn, what car we should drive (the list goes on…) It can be tough to be happy with who we are and not feel pressure to change.
Our minds tend to dwell on the bad, the things we feel we should change and less on the good. This is entirely logical, in pre-historic times our survival depended on on our ability to be aware of potential threat. Our brains became expert at being constantly alert to danger, in order for us to stay alive. Whilst humanity has evolved a lot since then, our brains are still trained to cling on to the negative things in our lives. It's instinct to focus on the bad, that's why we're much more likely to lie awake at night remembering that embarrassing thing we did at the office party...
Therapists often talk about the importance of the therapeutic relationship, but why is this important? And why should I care about what’s going on in the therapy room?
One of the biggest benefits of therapy for a lot of people is the self-awareness that they gain. Through learning more about themselves, they are able to see why they are the way they are and why they behave the way they behave. A big part of this is building understanding on how they relate and react to others. The relationship that you have with your therapist is real and what’s more is it’s happening in real time. Understanding how you relate to your therapist can be really useful when growing your self-awareness because it means that with your therapist you are able to unpick everything and understand everything that is going on. You can then use this information to see if any connections can be made with relationships outside of the room in your life and relationships in the past.