NEW YORK CITY: When our self-esteem is poor we are likely to experience greater drops in motivation after a failure, and to demonstrate less persistence toward the task at hand.
Lower self-esteem even makes us more vulnerable to anxiety and stress. Studies found that when our self-esteem is low we release more cortisol into our bloodstream when we experience stress and it circulates in our systems for longer compared to people whose self-esteem is high.
Those whose self-esteem was boosted displayed significantly less anxiety those who did not receive a self-esteem boost. Rest assured, no electrical shock was then administered -- but the participants did believe they were about to get zapped.
So, if boosting our self-esteem can improve our emotional immune systems, how can we give ourselves this extra fortification when our self-esteem is at a low?
One of the most effective self-esteem boosters is self-affirmations. In contrast to positive affirmations (which are general positive statements such as, "I am worthy of great love and success!" and which we might or might not actually believe), self-affirmation reflect personal qualities we know we possess.
From Clinical psychologist Guy Winch's Huffington Post article.
Strength Building Self-Statements
1. What’s the worst that can happen? And based on my experience, and NOT on my emotions, how likely is that to happen?
2. Feelings are sometimes painful, but are time-limited.
3. It will get easier each time I practice.
4. My success is measured by taking skillful action, not by whether I was anxious when I did it.
5. I’m not going to let a lapse get in my way. I’m going to continue making progress towards my goal.
6. Feeling I can’t do it is NOT the same as not being able to do it. Stick to the plan.
7. Good job—I’m staying in the situation, even though it’s hard.
8. I’m going to make it.
9. It’s a sign of strength to ask for help in an effective way.
10. Knowing when to ask for coaching is a skill in itself.
11. I am a unique person, and I have unique reactions. Only I can determine how I SHOULD feel in any given situation.
12. My feelings are not right or wrong, they just simply ARE.
13. A feeling of certainty is not the same as the truth.
14. My painful emotions happen for a reason and are an important source of information and direction for me.
15. Urges are a natural part of emotions and of being human. Having an urge (even a strong urge) does not mean that I have to DO anything at all.
No comments:
Post a Comment