Apr 27 2017
In today’s society, it’s difficult for a woman to feel empowered. We recently held an all women’s event where we discussed the struggles women have in feeling empowered and finding their voice in not only relationships, but in life. We discussed the importance of boundaries, self care/love and just plainly being nice to other women. In the video, I go into detail on the importance of each of these topics.
Boundaries and self-identity
Boundaries are really important. To have a healthy relationship, both partners should know each other’s wants, fears and limits. You should feel comfortable communicating your needs with your partner without worrying about how they will react. Boundaries are important because they make sure that each person’s needs are being met. In relationships it’s important not forget who you are. It’s very easy to morph into your partner and women are notorious for this. This is where boundaries come into play. Boundaries are put in place in order to protect you and your identity. Don’t let anyone get away with crossing one of your boundaries. Know who you are and don’t let anyone change you.
You do you. To be the best version of yourself, you need to be able to take a step back and take care of yourself. Take the time to treat yourself to that new top you’ve been eyeing, that new lipstick shade that came out or those new running shoes. Go get a mani/pedi or a massage or go for that workout you’ve been putting off. The hour or two that you take to yourself when you need it will recharge your batteries in a way you never thought. As women, I know that it is sometimes difficult to be able to justify spending time on yourself, especially if you are a mother. There is always something that needs to get done. However, not taking care of yourself can put you in a worse situation. Your attitude towards things may change and you may find yourself to be less happy. It’s ok to be selfish when you need to be. Showing yourself some love can have everlasting effects and will benefit you and those around you.
Feb 21 2016
As a solution-focused therapist, I can help you tap into your inherent strengths and uncover your true potential. Helping you understand and resolve challenges in your life is my focus
Jan 15 2014
Last week we discussed some of the things that you can do to boost your self-esteem. Most of the tips involved improving yourself from the outside. This week OI want to talk about how you can boost your self-esteem by doing things on the inside.
Some people think that self-esteem has to do with popularity and looks, while others believe that the great body they have been working on for weeks will make them feel better about themselves, and yes, those things can help, but in order to gain self-esteem, you need to appreciate yourself, as much as others do.
Healthy self-esteem is having the ability to know your weaknesses and your strengths. People who take pride in their abilities, understand their accomplishments and faults, but don’t allow those faults to overwhelm the rest of their lives have healthy self-esteem.
Boosting your self-esteem isn’t easy, and it is going to take some practice on your part, especially if you don’t have the tools to heal your self-esteem. A good therapist will be able to work with you to uncover some of the reasons that you think less of yourself than you should.
Cognitive Behavioral Therapy, or CBT, blends behavioral therapy with cognitive therapy helping you focus on your problems and the best way to solve them. Behavioral therapy involves focusing on your actions while working together to change unhealthy behavioral patterns. CT focuses on your thought patterns and belief systems. Together you and your therapist will work together to find out how your belief systems and thought patterns may affect your actions and your moods.
In order to boost your self-esteem, your therapist will focus on what your problems are and how best to solve them. Through therapy you can learn how to identify distorted images of yourself and reset those unhealthy patterns by recognizing and changing the way you think the rest of the world sees you. Once you look at yourself in a more positive way, which can be done through therapy, you can begin to say, “I like what I see,” instead of, “I’m so fat,” or, “Nobody will ever love me.”
Of course, all of us don’t perform up to others or our own expectations all the time, but to keep telling yourself that you are a bad person and you cannot do anything is not the solution. If you’ve had a bad moment, bad day, bad week, bad month, or bad year, take the time to acknowledge it and move forward.
The first step to building your self-esteem is easy. Take a piece of paper and draw a line down the center in order to make a strengths and weaknesses list. On the left side of the paper write, “Weaknesses,” and on the right side, “Strengths,” Make a list of 10 strengths and 10 weaknesses. If you lack self-esteem you will find it difficult to list 10 strengths, but it will force you to dig deep inside in order to find 10 strengths about yourself. If you are still having a tough time coming up with your list of strengths, dig in to your memory banks and try and remember the positive and uplifting comments that people have said to you over the years. Even if your little voice is telling you that it was too small or too stupid to list, put it on there anyway. That time that you helped a dear friend get over a rough patch didn’t go un-noticed. Add it to your list. Once you start thinking about past compliments, you will have no trouble getting all ten on your list, hopefully, even more.
Taking inventory of your self-esteem allows you to see in black and white how much you really aren’t so great at some things, but also shows you that there are just as many things, if not more, that you are really good at.
Next week we will talk about other ways you can improve your self-esteem including adjusting your self-image and setting realistic expectations.
If you have self-esteem issues, relationship problems, or just want to have a healthier mind, body, and spirit, schedule a consultation with your Upland Therapist, Dr. Renee M. Winters.
Jan 07 2014
Self-esteem is something that is instilled in all of us when we are young. Constantly being criticized by your own family, your friends, and society in general tends to wear down even the most confident people. Feelings of low self worth can creep up even in adult hood when an incident can trigger a negative experience from the past.
Low self-esteem can result in a loss of self-confidence making even the simplest decisions impossible. For the next couple of weeks, I’m going to go over some of the things you can do to improve your self-esteem.
Dress up for the Occasion
You are more conscious of your appearance than anyone is and if you find yourself getting a bit too comfy in your jammies it’s time to step it up a bit. Treat yourself to a new pair of jeans or if you spend the majority of your time at home, buy a new pair of yoga pants. Throw out those old sweat pants and put on a new pair of jeans when you head to the grocery store.
Keep it Clean
Your personal appearance includes your hygiene. Bathing, shaving daily, brushing, and flossing, and wearing clean clothes will boost your self-esteem and make you feel better about yourself.
It may sound crazy but standing tall exudes self-confidence. Folks who are constantly slumped over give off a lack of self-confidence. Stand up straight and keep your shoulders back. Not only will you feel better, but also you will make a positive impression that will make you feel empowered and alert.
Get Off the Couch
You don’t have to be a work out fanatic to exercise on a regular basis. Find something that you enjoy and stick with it whether it’s a 30-minute walk every day, a 50-lap swim or a row around the lake. When you work out you are doing something to improve the way you look. When you look better, you feel better. It’s also a good way to do something more constructive. When you work out in the morning you feel energized and refreshed making your day much more productive.
Do Unto Others
Give back to the community. Volunteer at your church or local youth club. Help with the food drive or spend Saturdays in the food kitchen. When you give back, you are helping the rest of the world leaving you less time to fester on your personal flaws.
Compliment others and you will begin to break the draining cycle of negativity. When you praise other people, you become likable and that builds self-confidence. When you look for the best in those around you, you will begin to shine.
Well it’s time for another client, but I will be back next week for part two of, “How to Improve Your Self Esteem without pulling your Hair Out.” In the meantime, if you are unsure about anything in your life, come in and talk to me. I’m in Upland and ready to take your call or answer your email.