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ELIZABETH MAHANEY
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To view more information... Please visit my website at
www.SouthTampaTherapy.com
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Greetings!
I hope this newsletter finds you well! In this months issue you will find information pertaining to increasing self-esteem and tips on how to keep your relationships fine-tuned. Enjoy:)
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INCREASE SELF-ESTEEM
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What Is Self-Esteem?
Self-esteem literally means to esteem, or respect, yourself. Having high self-esteem means that you have a positive image of yourself. Let's look at where such a positive self-image comes from.
In her classic book Celebrate Yourself, Dorothy Corkville Briggs makes a distinction between the real you and your self-image. She says that the real you is unique and unchanging. Most of your self-image-what you think is true about yourself-is learned. It is not necessarily accurate at all!
Where are your beliefs about yourself drawn from? Where did you learn them? If you think about it, you'll see that they came from:
· What others said about you
· What others told you
· What others did to you
Your self-image is the result of all the messages you heard about yourself as a child. These messages added up to a set of beliefs about who you are. It may have nothing to do with who you really are.
For example, you may believe things like:
· I'm not very smart.
· I'm naturally passive.
· Girls aren't any good at math.
· I'm too old to start over.
· All of the women in the Breski family become doctors.
· I'm painfully shy.
· The Hurleys never lie.
In addition to learning to believe certain things during our early years, there are certain situations that make most people feel inferior or lacking in self-esteem.
Some examples are:
· Being criticized
· Not being loved
· Being rejected
· Experiencing failure
What Low Self-Esteem Feels Like
In situations like these above, it is not uncommon to feel emotions such as:
· Sadness
· Inferiority
· Anger
· Jealousy
· Rejection
Cognitive Therapy
Cognitive therapy is one of the most successful methods for helping people feel better about themselves. Cognitive therapists help depressed and anxious people feel better by identifying how faulty ways of thinking are making them feel bad. They believe that faulty thoughts cause us to feel bad, which makes us feel bad about ourselves.
Cognitive therapists call these faulty ways of thinking "twisted thinking." Cognitive therapy is a process where the client analyzes his or her thoughts and beliefs, and learns to substitute more healthy ways of thinking and believing. These therapists help their clients feel better in four steps: First, identify the upsetting events that cause bad feelings; second, record your thoughts about the event; third, identify the distortions in your thinking process; and fourth, substitute rational responses. When the client successfully completes these four steps, the client usually feels better about him- or herself.
Thinking the right kinds of thoughts is one way to feel good about yourself. Now let's talk about a second way to increase your self-esteem: by taking a look at your life environment and seeing whether it supports you feeling good about yourself. You may find that some nourishing elements need to be replenished. Here are some questions to ask yourself:
Do you have people in your life who:
1. Treat you with love and respect?
2. Encourage you to do and be anything you want?
3. Help you find out what you want to do, and how to do it?
4. Encourage you to explore all of your talents and interests?
5. Are thrilled when you succeed?
6. Listen to you when you need to complain?
7. Help you bounce back from failure without making you feel bad?
Take a moment to think about each of the items on this list. Note where your environment is providing adequately for you, and where it is lacking. This can give you clues to how to build your own self-esteem.
Strategies for Esteem Building
1. Pay attention to how you are feeling from moment to moment. Tune in to what your five senses are experiencing. Take it down to the most basic level of "I feel warm right now," "I feel light-headed," "I feel a tightness in my stomach."
2. Revisit your interests and goals. Make a list of things you'd like to do and learn. Today, take one step toward learning more.
3. Spend less time with critical people and more time with those who appreciate you.
4. Spend some time with yourself at the end of each day. Review what happened and how you were feeling. Write about it in a private journal.
5. If you are feeling bad about yourself, consider finding a therapist to help you get your life on a positive track.
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KEEP YOUR RELATIONSHIP FINE-TUNED: 29 TIPS
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Why do some relationships last forever and others fall apart? Here are some ways you can make your partner feel appreciated again and prevent your relationship from becoming a casualty.
1. Treat your partner as you would your boss, best friend, or best customer.
2. Think about what your partner wants and give it to him or her.
3. Think of ways you can do the unexpected and be thoughtful. Remember how you acted when you wanted to win your partner over.
4. Pay attention to your appearance. Dress nicely; get into shape.
5. Express your thoughts carefully. Being married doesn't give anyone permission to let it all hang out.
6. Spend regular time together alone.
7. Look for ways to compliment your partner.
8. Hug when you say hello and goodbye. It feels good and it makes people feel loved.
9. Learn and practice communication skills. Relating successfully to another person requires a set of skills that can be learned.
10. Be polite. Just because you are married doesn't mean you can forget your manners.
11. When you want something, say please.
12. When your partner does something for you, say thank you.
13. When your partner comes home after a day at work, greet her at the door and say hello. Ask how her day went.
14. When your partner leaves for work in the morning, say goodbye and "I love you" or "Have a good day."
15. When your partner faces a challenge at work during the day, ask how it went when you get home.
16. During your evening meal together, avoid the temptation to watch television or read the paper or mail. Look at your partner and have a conversation.
17. If you want to make plans that affect how your partner will be spending time, check with him first and make sure it's convenient.
18. When you ask your partner a question, make eye contact and listen to the answer.
19. When you disagree with something your partner says, pay attention to your response. Do you express your opinion without putting her down? You can express your opinion assertively rather than aggressively. For example, you can say, "I have another opinion. I think we should wait until spring to have the walls painted," rather than, "That's silly! We should wait until spring."
20. Pay attention to how much of your side of the conversation is asking questions versus making statements. If you tend to be the dominant one, ask more questions.
21. Ask open-ended questions to encourage your partner to open up and talk. Open-ended questions begin like this:
a. Tell me about...
b. What do you think of...
c. What was it like when...
22. Have you become passive with your partner because that's the easiest way to avoid conflict? Over time, this is not a good idea. You will inevitably begin to build up feelings of resentment because you are stifling your feelings, thoughts, and opinions. If you think you are choosing passive behavior too often, think about discussing it with your partner and asking him to help you be more assertive.
23. Researchers have found that people whose marriages last the longest have learned to separate from their families of origin (their own parents and siblings) and have appropriate, healthy boundaries. They value and honor their own privacy and separateness as a couple. This means they have regular, appropriate contact with their extended family, but that it is not excessive or stifling. How do you compare?
24. Check your communication with your partner and beware of using "You" messages. These are statements that begin with you. For example:
You need to come home by 6:00 tonight.
You shouldn't do that.
You should call me from the office and tell me when you'll be home.
Here is what you ought to do.
"You" messages are damaging because they make the other person feel bad or disrespected. It feels like you are talking down to him or her.
25. If you want to demonstrate to your partner that you respect and esteem him or her, try speaking with "I" messages instead. When you start your statement with "I," you are taking responsibility for the statement. It is less blameful and less negative than the "you" message.
You can use this formula: Your feelings + Describe the behavior + Effect on you. This is how an "I" message sounds: When I heard that you'd planned a weekend up north, I was confused about why you hadn't asked me first, so I could be sure to get the time off. It takes some practice and you have to stop and think about what you are going to say, but your marriage deserves to be handled with care.
26. Make a list of your partner's positive qualities. Share them with him and tell her why you think each is true.
27. Ask your partner to do the same for you.
28. Respect each other's private space. Over time, many couples let this slide.
29. As the years pass, many couples begin to feel like they are living in the same house, but have parallel lives. Their paths cross in fewer places. What is the trend in your relationship and what do you want to do about it?
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Please pass this newsletter along to a friend or call Elizabeth Mahaney 813-240-3237 to request additional copies.
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Thanks for reading this months Newsletter!
Sincerely,
Elizabeth Mahaney
South Tampa Therapy at Pagani Wellness Center
Phone: 813-240-3237
Email: elizabeth@southtampatherapy.com
Website: www.SouthTampaTherapy.com
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