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12 Simple Activities You Can Do to Start Building Self Esteem Today

Self-esteem is a popular topic these days, with even parenting guides encouraging parents to start young in encouraging their children’s self-esteem.

It’s not hard to see why — people with a good sense of self-esteem consistently have better mental health and are happier and more successful.

But what happens when you don’t have a high self-esteem? It’s not too late.

When you struggle with low self-esteem, improving your sense of self-worth can be a journey that takes both time and dedication.

However, there are things you can do right now to get you started on that journey. Below are 12 simple activities that you can do to boost your self-esteem today.

1. Make Yourself a Priority

From the time we are young, we are taught that putting other’s needs before our own is a virtue, while prioritizing your own needs is selfish. However, you can’t have a good sense of self-esteem if you don’t make your own needs a priority.

So what does prioritizing your own needs look like in the real world? It means meeting your own needs instead of ignoring them for the sake of others.

This can be easier said than done, especially if you are a parent or work in a demanding work environment, but when you recognize that your own needs have value, you begin to realize that you yourself have value.

2. Stop Being a People Pleaser

As Aesop once said, “He who tries to please everybody pleases nobody.” This includes yourself — if you spend your whole life trying to please everyone, you won’t find personal happiness.

That is because people pleasers have an unfortunate habit of making everyone else a priority over themselves and pretending to be someone other than their authentic selves.

As you can imagine, pretending to activities that you actually can’t stand or pretending to possess certain qualities you don’t actually have in order to get others to accept you can have a negative effect on your self-esteem.

You are, in essence, telling yourself that you aren’t good enough. The next step towards boosting your self-esteem, then, is forgetting what others want you to be and being your own authentic self.

3. Find Yourself

If you’ve spent your whole life ignoring your own needs and pretending to be someone else in order to please others, you may not know what your authentic self actually is. This is your chance to figure that out!

Turn your gaze inwards and analyze what really drives you and brings you joy. It may feel strange at first, but there is no wrong emotion in this scenario — all are an important step towards authenticity and increased self-esteem.

4. Watch Your Self Talk

Part of developing a healthy self-esteem requires analyzing how you talk to yourself.

We all talk to ourselves in some way, whether out loud or just in our heads, and the language we use can be a significant insight into how we view ourselves. Negative self-talk (i.e. calling yourself ugly or unlikeable) creates a feedback loop where your self-esteem drops, which leads to more negative self-talk, and so on.

The most effective way to break the cycle is to counter that negative self-talk through being kind and positive towards yourself.

Anytime something negative pops into your mind, counteract those thoughts by writing down something positive (i.e. a list of your positive attributes) until positive self-talk becomes a habit.

your mind

 

 

5. Don’t Beat Yourself up over Your Mistakes

As humans, we are frequently harder on ourselves than we are on our loved ones. Unfortunately, many of us view our mistakes as personal or even moral failures.

The thing is, we are all human, and all humans make mistakes. Instead of dwelling on your mistakes as some sort of personal punishment, try to view these mistakes as opportunities to improve yourself. Just by changing your way of thinking, you can boost your self-esteem.

6. Acknowledge Your Successes

On the flip side, you should also recognize your achievements. It is common for many of us to downplay our successes.

We say “It wasn’t that big of a deal. Anyone could do it.” This leads to feelings that we haven’t achieved much with our lives, hurting self-esteem.

If you want to boost your self-esteem, you should celebrate your successes. Think about the person you were just a few years ago, and recognize how much you have grown and changed.

Write your successes down and as time goes on you’ll be amazed at how much you have accomplished.

7. Be Grateful

Cultivating a healthy sense of self-esteem also involves the ability to be grateful for what you have. Some individuals tie their entire sense of self-worth in what they have, but someone else will always have more than you do, whether it’s more money, better looks, etc.

Instead of getting caught up in what you don’t have that others do, focus on what it is that you do have. Be grateful. When you focus on being grateful for the things that you do have, you start to feel happier with your life and more self-assured.

8. Nurture a Positive Attitude

A lot of changing your self-talk, emphasizing your successes over your failures, and being grateful has to do with maintaining a positive attitude. Such an outlook can be difficult to cultivate, as our brains naturally tend to dwell on the negative instead of the positive.

The first step towards nurturing a positive attitude is to associate with positive people. Negative people can only bring you down to their level. Positive people can only help you improve.

9. Commit to Your Decisions

Another way to cultivate positivity in your life is to fully commit to your decisions.

Once you have decided on a course of action, don’t waste your energy on self-doubt and second-guessing yourself. Use that energy to do the necessary research and work to see your task through.

When you give in to self-doubt and second thoughts, you are telling yourself that you don’t view yourself as a competent adult capable of making the right decisions and successfully completing a task.

As such, committing yourself to your decisions boosts your self-esteem by eliminating those doubts and insecurities.

10. Learn How to Say No

Another aspect of making yourself a priority and committing to your decisions is learning how to say no in a decisive yet respectful way. When you learn how to say no, you teach others that your boundaries are to be respected and that you won’t be taken advantage of.

One of my favorite quotes from the late Steve Jobs emphasizes the importance of saying no:

“People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying no to 1,000 things.”

Substitute focus for happiness and you’ve got a winning strategy for life, not just business.

By teaching others to respect your boundaries, you affirm to yourself that you are allowed to have needs and boundaries. You also avoid getting stuck with tasks that drain your energy and sense of positivity.

11. Be Generous to Others

Making your needs a priority and learning how to say no to the things you don’t want to do doesn’t mean that you have to shut others out in order to build up your own self-esteem.

In truth, humans are social creatures and a lack of meaningful human connections can severely impact your self-esteem.

For many people, helping others gives them a sense of meaning and purpose in life.

If you have the time and the means, give to charity, volunteer your time to a cause you feel passionate about, or even give blood at the local blood bank.

12. Love Yourself

At the end of the day, a person with high self-esteem is a person who loves himself. This doesn’t mean loving yourself as Narcissus loved his reflection, but rather loving yourself as a person who has value and worth.

When you love yourself, you lead a healthier life. You take care of your body by exercising regularly, eating the right food, and you take care of your mind with positive talk and a healthy social life.

In short, even if you currently don’t have a high sense of self-esteem, there are simple steps that you can take to start developing a strong sense of self-esteem today.

Some of these twelve activities might not be easy at first due to ingrained habits developed over a lifetime, but if you consistently practice these actions every day they will start to become second nature and you will start to see an improvement in your self-esteem.

 by Daniel Fries

Daniel Fries is an entrepreneur and writer. He is the co-author of two highly-cited papers in the field of translational oncology research. Dan’s diverse background includes positions as a research associate at OSI Pharmaceuticals, an associate scientist at Medtronic Cardiovascular, and research scientist at both the Michigan Center for Translational Pathology and the Meyerson Lab at Dana Farber of Harvard Medical School. Currently, Dan manages and operates a portfolio of internet companies, and has partnered with Wired Investors to help grow the company the in the rapidly expanding micro-private equity space. Dan holds a BS/BA in molecular biology and Spanish from the University of Michigan. He speaks Spanish fluently and currently splits most of his time in between startup incubators in Chicago, Saigon, and Mexico City. He is fascinated by the potential of exponential technologies in both biotech and cryptocurrency.

APA Reference
Fries, D. (2018). 12 Simple Activities You Can Do to Start Building Self Esteem Today. Psych Central. Retrieved on September 11, 2020, from https://psychcentral.com/lib/12-simple-activities-you-can-do-to-start-building-self-esteem-today/

Scientifically Reviewed      Last updated: 8 Oct 2018 (Originally: 19 Jun 2017)      Last reviewed: By a member of our scientific advisory board on 8 Oct 2018


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4 Habits to Achieve Better Mental Health

The National Institutes of Mental Health (NIMH) estimates that one in every five U.S. adults lives with a mental illness. This number adds up to nearly 50 million people. Sadly, these numbers likely underestimate the extent of the problem.

Why is mental health important? A bit of a rhetorical question, right?

Clearly, mental health directly affects the quality of our life. Our mental health determines our productivity, feelings of self-worth, confidence, and skillfulness in navigating life’s inevitable challenges. Good mental health maximizes all of these things; poor mental health minimizes them.

If we’re stricken with poor mental health, it becomes impossible to experience life optimally. Without proper treatment or guidance – medical or otherwise – most watch as their life takes a turn for the worst. That’s because the state of our mind impacts both our life – both personally and professionally.

Fortunately, we can improve our mental health. Better yet, we needn’t rely on copious amounts of pharmaceutical drugs to do so (as valuable as these can be at times.)

In this article, we’re going to discuss four habits that can lead to better mental health.

Let’s get to it!

POOR MENTAL HEALTH HAS ALWAYS BEEN A PROBLEM

“ADHD [attention-deficit hyperactivity disorder], anxiety, depression … can be thought of as problems that have existed – and been ignored – for years.”  ~ Paul Hammerness, MD, Associate Professor of Psychiatry at Harvard Medical School

While the catalysts of mental illness have changed, poor mental health has probably been a thing since homo sapiens first walked the primordial Earth.

Whereas in days of yore humans were concerned about wild animal attacks and having enough food, today we’re fretting about time, money, family, and career. Most likely, a combination of all these things.

FIGHT OR FLIGHT

There is something that connects these two distinct periods, however: the brain.

Neuroscientists state that the structure of the human brain has remained mostly unchanged over the past 500,000 years. Ten thousand years ago, our brains actually shrank. The past century has resulted in a “brain size rebound,” a byproduct of better nutrition and less disease brought on by the industrial revolution.

We can attribute some of the more modern mental illnesses – anxiety and depression, mainly – to the brain’s relatively static development. The harsh living conditions of our distant ancestors required an ever-alert brain mechanism that could quickly respond to threatening stimuli.

Brain experts call this mechanism the Fight-or-Flight response. Others call it hyperarousal or acute stress response.

The ‘FoF’ response is critical to human survival, even now. If you’ve ever been in a situation of sudden, extreme danger – and had to take quick action to ensure your survival – then you’ve had first-hand experience with the FoF response.

The truth is that we’ve all had, to a greater or lesser degree, some experience with FoF. If you’ve ever suffered from an anxiety disorder, you felt the constant agitation. If you’ve ever had to act to avoid danger, you’ve felt the flood of adrenaline that accompanies FoF activation.

In all of these situations, you no doubt noticed an involuntary, unconscious state of arousal. That’s the FoF. Early humans, no doubt, also saw the unpleasantness associated with an overactive FoF response – which was passed along to us.

THE CAUSE OF MENTAL HEALTH ISSUES

While FoF plays a significant role in the state of our mental health, it’s far from the only influencer.

Neurotransmitters, chemicals that act as signaling molecules in the brain, also have a substantial effect on our mental health. While scientists posited this correlation a long time ago, it wasn’t until recently that SPECT imaging studies all but confirmed the relationship.

Any imbalance of the four primary neurotransmitters – serotonin, dopamine, noradrenaline, and GABA – can lead to sub-optimal mental states, possibly mental illness.

mindfulness

4 HABITS THAT IMPROVE MENTAL HEALTH

“You have the power over your mind – not outside events. 

Realize this, and you will find strength.” 

~ Marcus Aurelius

1 – OBSERVE YOUR MIND

Metacognition is actively observing your mental processes and understanding habitual emotional reactive patterns. It’s also a crucial component of good mental health.

If you’ve ever sat back and wondered why in the heck your mind is making so much noise, then you know what metacognition is. You’ve also made a crucial and potentially life-changing discovery: you are not your mind or feelings.

Rather, you are the awareness behind the thoughts and feelings. When you recognize and embrace this fact, you can observe the activity of our mind at a distance – as a passive ‘witness.’ You may even start to get curious about the inner-workings of your mind, and it’s this attitude that will lead to a transformation.

While it’s possible to observe your mind amid daily life, it’s often difficult – especially at first. This is where a regular meditation practice can help.

Try taking 15-20 minutes at the start of each day to sit and allow your mind to become quiet.

2 – SLOW DOWN

“The soft overcomes the hard. The slow overcomes the fast.” ~ Lao-tzu

Okay, so this sounds like commonsensical gibberish nonsense. “What? Slow down? That’s it?”

Okay, then why do we fail at things repeatedly?

Reason #1: society has taught us that frenzied action is the same as productivity. Not only is this untrue, but it’s also potentially disastrous to our mental and physical health.

Slowing down – more specifically, not rushing – can have a powerful impact on our state of mind. Things still get accomplished, and with much less stress. Often, you’ll find that slowing down and focusing on one task at a time (see ‘Single-tasking’ next) not only improves the quality of your work but, ironically, can increase the pace at which things get done!

Practice performing one task a day slowly. Put all of your attention on the job – washing the dishes, showering, vacuuming, etc. – and while doing the activity gradually and deliberately.

3 – SINGLE TASK

“He did each single thing, as if he did nothing else.”   ~ Charles Dickens

Few things have been more damaging to our state of mind than multitasking. How harmful is it? Well, per a study conducted by researchers at Michigan State University, participants who multitasked using multiple forms of entertainment media “showed symptoms of anxiety and depression” based on mental health surveys.

Did you get that? Multitasking – even with entertainment – causes symptoms that mimic those of anxiety and depression!

The truth of the matter is that not only is multitasking a myth; it’s also stress-inducing and harmful.

The human brain simply is not meant for multitasking. When we perform a job, our neural circuitry is concentrated around that task – and that task only. It is incapable of diverting mental resources to a secondary task.

Unless, say, we’re talking about chewing gum and walking at the same time.

Instead, make it a habit to focus your attention single-mindedly on each task. Not only is this a more effective way of living, but it’s also much more peaceful.

4 – BE COMPASSIONATE TOWARDS YOURSELF

“If compassion does not include yourself, it is incomplete.”  ~ Jack Kornfield

Most people have good hearts. Although the media may try to convince you otherwise (their motto is “Bad news sells” after all) there is plenty of good happening in the world.

Since most people have good hearts, most of us are compassionate by nature. When someone is visibly hurting, we will often try to comfort and console.

But one problem that so many of us have is this: we don’t extend our compassionate nature to ourselves.

Indeed, each one of us is our own worst critic. We don’t even think about self-compassion. Many people live their entire lives without ever once practicing self-love or compassion.

To deny yourself some compassion is not only wrong; it is harmful to your mental wellbeing.

How do you practice self-compassion? Try picturing yourself as a child. If you have a picture of when you were a kid, take a good look at it.

Would you ever want this individual to suffer? Of course not. Talk to that inner child with compassion and love. How do you feel during and afterward?

FINAL THOUGHTS ON IMPROVING YOUR MENTAL HEALTH
In short, you hold the key to unlocking better mental health right there in your hand. All that’s left for you is to flick open that lock.

mindfulness

Mindfulness Improves as We Age

New research may provide an answer for why many people say life gets better with age. A new study by Australian investigators suggests this may be because older people have the wisdom and time to use mindfulness as a means to improve wellbeing.
Healthy aging researchers at Flinders University say certain characteristics of mindfulness seem more strongly evident in older people compared to younger people. The new findings may help people of all ages better deal with life circumstances.
Mindfulness refers to the natural human ability to be aware of one’s experiences and to pay attention to the present moment in a purposeful, receptive and non-judgmental way. Using mindful techniques can be instrumental in reducing stress and promoting positive psychological outcomes.
From middle age to old age, the Flinders University survey highlights the tendency to focus on the present-moment. The strategy to adopt a non-judgmental orientation may become especially important for well-being with advancing age.

“This suggests that mindfulness may naturally develop with time and life experience,” says behavioral scientist Associate Professor Tim Windsor. Windsor co-authored the study which was based on an online community survey of 623 participants, aged between 18 and 86 years.

The study, ‘Older and more mindful? Age differences in mindfulness components and well-being,’ appears online in Aging and Mental Health.

“The significance of mindfulness for wellbeing may also increase as we get older, in particular the ability to focus on the present moment and to approach experiences in a non-judgmental way.

“These characteristics are helpful in adapting to age-related challenges and in generating positive emotions.”

In one of the first age-related studies of its kind, the researchers assessed participants’ mindful qualities such as present-moment attention, acceptance, non-attachment and examined the relationships of these qualities with wellbeing more generally.

“The ability to appreciate the temporary nature of personal experiences may be particularly important for the way people manage their day-to-day goals across the second half of life,” says study lead author Leeann Mahlo. Mahlo is investigating mindfulness in older adulthood as part of her PhD research.

“We found that positive relationships between aspects of mindfulness and wellbeing became stronger from middle age onwards,” she says.“Our findings suggest that if mindfulness has particular benefits in later life, this could be translated into tailored training approaches to enhanced wellbeing in older populations.”

Mindfulness skills can help build wellbeing at any age, adds Mahlo. Tips to develop mindful techniques include:
• Becoming aware of our thoughts and surroundings and paying attention to the present moment in an open and nonjudgmental way. This can prevent us from focusing on the past or worrying about the future in unhelpful ways.
• Understanding that our thoughts, feelings and situations exist in the moment and will not last. This can help us to respond in flexible, more optimistic ways to challenging circumstances, including those that we are facing with concerns related to COVID-19.
• Finding out more about mindfulness via app-based programs such as Calm, Headspace, Insight Timer, Smiling Mind, and Stop, Breathe & Think. These are available for use on computers or smartphones and offer flexible ways of learning and practicing mindfulness — including for people now spending more time at home.
By Rick Nauert PhD             Associate News Editor   Apr 2020
Source:   Flinders University/EurekAlert   psychcentral.com


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15 Healthy Choices To Help You Be Your Best Self

How Many Of These Healthy Habits Have You Incorporated Into Your Lifestyle?

Take the Stairs
instead of the elevator
 
Find Something Active You Enjoy
and stay active
 
Read Labels
and be on guard for less than healthy ingredients
 
and add more fiber to your diet
 
Minimize Sugar
where possible
 
Minimize Salt
when you can
 
best
 
 
Minimize GMOS
as often as possible
 
Minimize Pesticides
that can be prevalant in many of our foods
 
that can cause problems in your body

Eat Mostly Plants & Fish
to maximize better health
 
Drink Plenty of Water
to stay hydrated

Spice Things Up
for greater health benefits

and not your own worst enemy
 

Get Enough Quality Sleep
for energy, clarity and to help your body heal
 
Cultivate Resiliency
and arm yourself for future challenges
     Pete Szekely


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Seven Steps Toward Building Resiliency

How do you define resiliency?

Many define resiliency as the ability to bounce back from a setback. Some refer to it as one’s ability to push through difficult times.

Following a keynote speech recently, this definition of resiliency was shared: Putting the pieces of a dropped vase back together as close to the original form as possible, knowing that sometimes it’s impossible to put things back exactly, which results in the creation of a new normal.

Awareness – While the above definitions provide some insight on resiliency, they don’t explain how a person develops it. A person who doesn’t bounce back quickly may be judged by some as being weak. As well, these kinds of definitions can imply that resiliency is something a person has or doesn’t have, which isn’t true. Resiliency is a trainable skill and, like all skills, requires practise for mastery and to maintain top performance.

I prefer to think of the term resiliency as a verb, which requires building up resiliency reserves so they can be drawn upon in difficult times. However, we all have a limit to our resiliency reserve levels, and asking for support to get through a difficult time is not a sign of weakness.

Accountability – Building resiliency reserve levels requires accepting that what we do daily influences them. We don’t get physically fit by thinking about it; it requires actions such as exercising, eating a healthy diet and getting at least seven to eight hours of sleep each night.

Action – One proactive approach for building resiliency is to adopt a daily resiliency hierarchy: actions that can have a positive impact on resiliency.

The following resiliency hierarchy is an example of seven things that, when done daily, can build resiliency. Although each action is helpful, it’s suggested that you start with one and work your way up to practising all seven each day.

resiliency-child-emotionally-strong

 

RESILIENCY HIERARCHY

Acknowledge others – None of us can get through life alone. Recognizing, acknowledging and thanking the people we interact with daily can help to build and maintain our relationships, as well as expand our social connections.

Gratitude – Take a moment each day to be grateful for three good things you have in your life. Life is challenging, and not everything may be the way we want it to be. Being grateful for all the things we have can remind us how fortunate we are.

Movement – We can improve our mental health and resiliency levels by increasing our movement, because of the mind-body connection. Movement includes walking, running, exercise, recreational activities and sports. Set daily goals and count your movement minutes or steps.

Self-acceptance – Self-acceptance is being aware of your strengths and weaknesses. None of us will or can be perfect. Learn to be okay with who you are and your weaknesses. Stop any negative or self-critical talk that only creates hurt and serves no real purpose.

Nutrition – What we put in our mouth feeds our brain, where our thoughts and feelings come from. Our lifestyle and nutritional choices matter for both our mental and physical health. They also affect our resiliency reserve levels. Making good choices one meal at a time doesn’t have to be hard. Cut out processed foods, and focus on eating meals high in fibre, healthy fats and good sources of protein.

Hope – Without a plan, there can be no hope. Having one or two clearly defined goals for what you want in life can give a positive focus and purpose for each day. Purpose can be a source of energy that pushes us toward the things we want in life.

Sleep – Perhaps one of the most important things we can do to build resiliency is to ensure we get at least seven to eight hours of sleep a day. Without proper sleep we put our physical safety and mental health at risk.

BILL HOWATT             MAY 28, 2019
Bill Howatt is the chief of research for work force productivity at the Conference Board of Canada and a co-creator of the Employee Recommended Workplace Award.


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15 Easy Ways To Be A Happier Person

These research-backed habits will make your life so much better.

There’s a quote from author Jaeda DeWalt that looks at joy from a different perspective: “Happiness is created and not found, it’s a state of mind and in its best form, it stands independent of life circumstances.”

Regardless of whether you buy into the idea, the maxim can assure you that acquiring at least some happiness is within your power. This means every day you can choose to do something to make yourself more joyful. And in a world where you’re dealing with devastating news, work woes, money stress, relationship struggles and more uncomfortable obstacles that are out of your control, isn’t it kind of nice to know you have a little autonomy over how you feel?

With an arsenal of simple and free techniques to lighten any situation, you’ll be better prepared to handle anything. Here are just a few ways you can make yourself happier this year (and beyond):

1. Check in with someone you love
With so many ways to connect these days, this one is simple to do ― we just often forget. Shoot a text, initiate a FaceTime or go old-fashioned and write a letter to someone who makes you smile. Research shows those who foster connections tend to lead healthier, happier lives. You might not always have time for a long catch-up over the phone, but even a simple heart emoji could do both of you some good.

2. Write down one thing you’re grateful for
Gratitude and happiness are intrinsically linked, so you might consider making gratitude journaling a habit. If journaling isn’t your thing, you can still benefit from a lower-commitment version of the practice. Try scribbling one or two things you’re grateful for on a notepad or even just jotting down a good thing that happened to you during your day. (Did you catch the train at just the right time? Did you answer the final “Jeopardy” question correctly? Did you eat a delicious meal?) This exercise will help remind you that no matter how dark you may be feeling, points of brightness exist in your life.

3. Make yourself a quick, healthy breakfast
“What we do first thing in the morning typically sets the tone for the rest of the day,” psychologist Tim Sharp previously told HuffPost. Starting the day with a nutritious, filling breakfast may very well be the thing your routine has been missing. Research suggests that eating more fruits and veggies may boost your happiness, and getting some calories in your system before you take on the world can set up your body and your brain for success.

Daunting as it may sound, prepping a morning meal for yourself is an easy task. If you haven’t yet mastered your preferred recipes, here’s a suggestion: Put some oats into a jar. Pour milk onto said oats. Refrigerate overnight. Come morning, top it with frozen or fresh fruit, peanut butter, nuts, honey or whatever you like. This fibrous number will keep you full and satisfied.

4. Forgive someone
This is a tough one, but it’d serve you well to wake up every morning with fewer grudges than you had yesterday. If you’re really struggling to let go, consider forgiveness a gift to yourself, not the person or event you’re attempting to forgive. Research has underscored the benefits of releasing resentments: The practice can improve your well-being, lower your anxiety and even strengthen your immune system.

5. Allow yourself to feel sad or angry when you need to
It sounds counterintuitive, but it works. While it’s important to let go, it’s equally important to let yourself feel what you’re feeling when the time comes. There are actually constructive ways to complain and deal with annoyances; keeping it all in may sometimes do more harm than good. One 2015 study examined the effects of letting one’s irritations fester, finding that doing so often resulted in feelings of regret. Research also shows that crying can be therapeutic.

6. Toss your negative thoughts in the garbage
If your brain continues to replay a thought that’s negative and getting in the way of your happiness, literally throw it away. Write any toxic thoughts about yourself on a piece of paper, crumple it up, then toss the paper into a garbage can. This practice has been shown to improve your feelings. It might sound a little ridiculous but give it a try — you’ve got nothing to lose but your negativity.

7. Make a point to get some fresh air
Your happiness prescription is in the clouds — you just have to go out and get it. That familiar scent of pine trees has been shown to decrease stress and help you feel relaxed, while fresh oxygen can lead to feeling energized. Ditch that stale office air, if only for a few minutes, to dose yourself with some nature.

winter_walk

8. Commit to some kind of social media detox
It’s no secret that social media can harbor toxicity. Taking a break from these platforms can be your secret weapon for fighting off the digital blues. You don’t have to fully delete your Facebook account to feel better (though if you’d like to, by all means). But if you can spend a little less time looking at random couples’ wedding photos and reading sick political burns, your brain might be able to make more room for the good stuff.

You could start by deleting certain social apps off your phone, giving yourself access only when you’re on a desktop with some time to spare. Doing so could make incessantly checking your social feeds less of a habit and more of a deliberate choice, which will give you control over these technologies, rather than the other way around. You can also try unfollowing accounts that feel a little soul-sucking and incorporating more positive ones into your feed instead.

9. Listen to a good bop
Even babies like to rock out to their favorite tunes, and studies show there’s a link between listening to music and feeling happy. Listening to music you love increases your levels of dopamine, so put on your favorite playlist and enjoy.

10. Get moving — even when it’s the last thing you feel like doing
By now it’s well-established that exercise has some undeniable, mood-boosting powers. Knowing this doesn’t mean you feel any more motivated to work out. The key here is to find an activity you don’t completely dread: maybe it’s taking a neighbor’s dog for a jog, walking a few blocks while catching up with a friend or doing YouTube workouts in your underwear. Give yourself some time to try different techniques so you can figure out kinds of movement that you love. The rest is easy.

11. Stretch
Even if you’re the kind of person who looks forward to a spin class, you might experience some off days where you just can’t bring yourself to go. Stretching is another great way to release some endorphins and get the blood flowing. Here’s permission to reap these benefits from the pillow: Check out these yoga poses you can do from the comfort of your own bed.

12. Don’t be afraid to make it known that you value your time
If you’re a people-pleaser who takes on way too much, this one’s especially for you. Give yourself the gift of turning things down more often — whether it’s a last-minute happy hour that interferes with your “you time” or a project that doesn’t fit in with the rest of your to-do list.

Experts advise that saying no more often is one of the best resolutions you can make this year. You can figure out what’s worth going to and what isn’t just by your initial, gut reaction. “If you are worrying about what is being asked of you, or you feel angry, stressed or anxious, chances are this is going to be some kind of imposition on you, or something you don’t want to do,” Rachel Tomlinson, a registered psychologist in Perth, Australia, recently told HuffPost.

Your time is just as valuable as anyone else’s, and you deserve to reclaim it.

13. Define what “self-care” means to you — then practice it
Face mask, afternoon nap, getting your nails done, watching a football game, spending time surrounded by books and quiet: Whatever it is that makes you feel good, keep it in your back pocket as a stress-busting resource.

If you’re confused about what exactly self-care means for you, know that you’re not alone. In a recent post on Instagram, Rep.-elect Alexandria Ocasio-Cortez asked for some self-care tips from her followers, admitting she wasn’t quite sure how to go about the practice. Later, in a tweet, Ocasio-Cortez recognized that the importance of self-care is stressed differently, often depending on things like class.

The concept can be tough to unpack “for working people, immigrants, & the poor, self-care is political,” she wrote. “Not because we want it to be, but bc of the inevitable shaming of someone doing a face mask while financially stressed.” Still, Ocasio-Cortez stressed that self-care is a necessary survival tactic for all types of people, for without it, burnout is inevitable.

“I went from doing yoga and making wild rice and salmon dinners to eating fast food for dinner and falling asleep in my jeans and makeup,” she wrote. “We live in a culture where that kind of lifestyle is subtly celebrated as ‘working hard,’ but I will be the first to tell you it’s NOT CUTE and makes your life harder on the other end.”

14. Be nice to someone
Smile at a stranger, hold the door for someone a few extra feet behind you, let the grocery shopper with just a couple of items go ahead of you in line. Kindness doesn’t cost a thing, and studies show that little acts of goodness do contribute to your own well-being. And if you’re looking for some inspiration, check out these feel-good (and sometimes life-changing) stories about strangers being nice to others.

That voice inside your head can be a massive jerk, but you don’t have to let it. Research shows self-acceptance is the key to a happier life but it’s a habit we rarely practice. Squashing negative self-talk, which can be done by trying cognitive techniques on your own or with help from a professional, might be one of the best things you can do for yourself.

By Kate Bratskeir, HuffPost US       01/03/2019 
 


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The Importance Of Self Acceptance – Stop Resisting And Find The Peace

You’re taking a 12-question biology test. You get 10 questions right and 2 questions wrong. You decide, “I’m stupid.” You tell a joke that your friends don’t quite get. You decide, “I always play the fool.” Your boyfriend breaks up with you. You decide, “I’m unlovable.”

When we lack self acceptance we bully ourselves into a rigid pursuit of perfectionism. We mercilessly judge, critique and flog ourselves into an impossible quest that dooms us to failure, guarantees unhappiness, and even induces physical and mental health problems. According to Richard Holden’s book, “Happiness Now!”, “Happiness and self acceptance go hand in hand.”

HERE ARE SOME SUGGESTIONS FOR FINDING SELF ACCEPTANCE:

LAUD YOUR STRENGTHS
Many people scrutinize perceived weakness and are dismissive of their strengths. The more we think about these shortcomings, the more ingrained they become, until they cast a long shadow over our merits. You can focus on your virtues and abilities by writing them down. If you’re struggling to write a list, simply write down one thing a day (and don’t criticize yourself for not writing more).

You can begin with something simple, such as, “I’m compassionate.” As the list grows, the old script withers. You’ll start recognizing your strengths, such as intelligence, creativity, problem solving and leadership.

Reinforce your self-esteem by listing the challenges you’ve surmounted, the goals you’ve achieved and the lives you’ve touched. Keep adding to this list.

FORGIVE YOURSELF
It’s often easier to forgive others than to forgive ourselves. Past regrets can hobble our pursuit of self-love. Forgive yourself and move on. Learn from your mistake, use it as an opportunity for growth and remember that you can’t change the past. Remind yourself that you’re not that person anymore. If guilt bubbles up, tell yourself, “When I made this decision I didn’t know what I know now.”

SILENCE YOUR INNER CRITIC
Our brain is wired with negativity bias,a type of radar that seeks out negativity in order to protect us. This early warning system served our prehistoric ancestors well when a predator was looming. Now, however, our brain vilifies minor things such as a misplaced set of keys, a bad haircut — triggering our inner critic to pounce on and magnify small infractions one hundredfold.

When the inner critic throws a tantrum, manipulating you to believe, “If I lose, I’m a failure,” it can help to repeat a calming, supportive mantra such as, “I’m only human and I’m doing the best I can with what I know right now.” The critic thrives on black and white statements. Take comfort in the fact that our errors and shortcomings can be positively regarded as chances for growth and acceptance of self.

FORGET ABOUT IMPRESSING OTHERS
We often fixate on finding acceptance by “looking good” to others, and beat ourselves up if their reaction is lukewarm or nonexistent. We seek their validation that we’re smart, accomplished, lovable, and base our own assessments of ourselves on theirs. This also puts us in a miserable place of subjugation.

On your path to acceptance of yourself, know that if you cater to others and try to do so without failing or having missteps, your fear of mistakes will make you live so hesitantly that you’re not really living at all. What you can achieve has nothing to do with what others think is possible for you.

BE KIND TO YOURSELF
Many people refuse to allow themselves even a morsel of kindness because they believe that it is selfish, undeserved or a sign of weakness. Weakness, however, is part of being human. When you love yourself you discover acceptance of yourself. Accepting yourself germinates when you love yourself because of your flaws, not despite them.

CELEBRATE SMALL WINS
You don’t have to swim the English Channel, marry a rock star, or write a bestseller for your achievements to have meaning and value. What about the rose bushes you nurtured that finally burst into blossoms? Or your diligent couponing that slashed $30 off your last grocery bill? How about the first time your child tied his shoes?

When you acknowledge the small stuff, these achievements build upon each other to strengthen your sense of competence and confidence. In his book, “The Power of Habit,” Pulitzer Prize-winning journalist, Charles Duhigg says, “Research has shown that small wins have enormous power and influence disproportionate to the accomplishments of the victories themselves.”

We — not the outside world — can be our own worst enemies, sabotaging acceptance of ourselves with grueling self-judgment, criticism and loathing. As a result, we don’t grow, and our world becomes smaller and smaller, constricting like a noose around our neck. Happily, this doesn’t seal your fate.

Self acceptance is your birthright, and these tips can help you achieve it.


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10 Self Esteem Tips to Feel Proud of Where You Are Right Now

“Love who you are, embrace who you are. Love yourself. When you love yourself, people can kind of pick up on that: they can see confidence, they can see self-esteem, and naturally, people gravitate towards you.” – Lilly Singh

Everyone needs a boost every once in a while. As much as we like to think that our self-esteem is fine, it always helps to give ourselves little boosts and reminders. If you find that your day-to-day life could use a little self-esteem boost, never fear. You’re not the only one, not by a long shot!

“Recognizing inner worth, and loving one’s imperfect self, provide the secure foundation for growth. With that security, one is free to grow with enjoyment, not fear of failure — because failure doesn’t change core worth,” says author of The Self-Esteem Workbook Glenn R. Schiraldi, Ph.D.

If you’re looking to find tricks that will help boost your self-esteem whenever you need it, look no further. You’ll be able to get your own self-esteem back up in no time.

10 SELF-ESTEEM TIPS TO MAKE YOU FEEL PROUD OF WHERE YOU ARE RIGHT NOW

1. LOOK AT YOUR LIFE OBJECTIVELY

If things aren’t going so well, take a step back. Are they really that bad? It doesn’t do anyone any good to compare your suffering to someone else’s, but stepping back and looking at your life and situation objectively can help you stop feeling so low. After all, things probably aren’t as bad as they seem at first. Once you’re able to see that, your self-esteem will bounce back easily.

2. ADMIRE PAST ACHIEVEMENTS

When your self-esteem feels like it’s falling, don’t forget to look back at all the things you’ve accomplished. Look at where you were two years ago versus where you are now. Look back on all your school awards, your accomplishments, job advancements or relationship milestones. Whatever reminds you of how far you’ve come! It’ll make you feel much better.

3. ACKNOWLEDGE 5 POSITIVE THINGS

Sometimes, it can be hard to see the good things in life, and that can damage our self-esteem. When that happens, try pointing out five positive things about yourself and your life. Maybe you’re good at making people feel better, or great at handling difficult phone calls. No positive thing is too big or too small to make you feel better. Remember, “Reminding yourself of all your assets is a sure confidence booster,” says licensed psychologists Leslie Sokol, Ph.D. and Marci Fox

4. DETOX YOUR SOCIAL MEDIA

Seeing the carefully constructed lives of all the people around us can really start to put us in the dumps. It looks like people are doing and achieving so many amazing things, and it feels like we’re just stuck. To boost your self-esteem, turn off your social media. Delete your apps, log out, and focus on your life. Enjoy your time with friends and family without documenting it on Instagram or Snapchat.

5. READ AN OLD DIARY

If you have a journal that you’ve kept since high school, then a good way to feel a little better about yourself is to read back through it. All of your silly, high school drama will seem so hysterical now. It’s a good way to remind yourself that you’re not that person anymore, and thank god!

6. GIVE YOURSELF A PEP TALK

Yep, out loud. Talking to yourself is a great way to shake yourself out of feeling poorly. Not only that, but talking out loud to yourself is guaranteed to make it easier to internalize your messages.

“Remind yourself that, despite your problems, you are a unique, special, and valuable person, and that you deserve to feel good about yourself. You are, after all, a miracle of consciousness, the consciousness of the universe,” adds psychiatrist, philosopher and author Neel Burton, MD.

So, when you’re feeling particularly low, give yourself a pep talk. Treat yourself the way you would a close friend.

7. NO NEED TO BE PERFECT

Analyze your perception of what ‘perfect’ means. Are you trying to reach the heights of someone else, or are you trying to achieve an impossible standard? Letting yourself stop worrying about being perfect can be an amazing self-esteem boost.

Ariana Grande once said, “Be happy with being you. Love your flaws. Own your quirks. And know that you are just as perfect as anyone else, exactly as you are.” Remember, perfection is entirely subjective. Doing your best can be perfect, and your best won’t be someone else’s best. It’s all about doing what’s right for you.

8. YOU’RE NUMBER ONE

Sure, doing things for friends and family members is important, but you have to remember that it’s okay to put yourself first sometimes. If you need a day to relax, it’s okay to say “no” sometimes. Don’t be afraid to put yourself first if you need to have time to let your self-esteem reboot. It’s okay to treat yourself when things get too much!

9. BE SPONTANEOUS

Get in your car and take a road trip one town over! Go out to a new bar! Play a game you usually wouldn’t, or read a genre of book you’ve never tried before. Being spontaneous and acting out of character can be a great way to change up your life and give you a little boost of excitement. When we’re feeling low, sometimes all we need is a little change of scenery.

10. HANG WITH FRIENDS

This is a sane way to remind yourself how loved and appreciated you are. When you’re not feeling so hot, getting together with friends is an automatic self-esteem booster. After all, friends are there to lift you up and validate you.

“A healthy dose of skepticism and uncertainty about ourselves is a good thing because it helps us make better decisions. No one knows everything or has perfect instincts, and having good friends on whom we can rely for advice helps improve our sense of self-confidence and make better decisions,” says psychologist and author Irene S. Levine, Ph.D.

Don’t be afraid to reach out when you need some self-esteem boost. Your friends will always have your back!

Final thoughts

No matter how you usually feel in your day-to-day life, it’s probably true that your self-esteem isn’t always infallible. You may need a reminder from time-to-time, like everyone. Learning the best way to boost your self-esteem will make it easier for your self-esteem to stay high.

REFERENCES:
https://WWW.PSYCHOLOGYTODAY.COM/BLOG/NURTURING-SELF-COMPASSION/201703/8-STEPS-IMPROVING-YOUR-SELF-ESTEEM
https://WWW.PSYCHOLOGYTODAY.COM/BLOG/THINK-CONFIDENT-BE-CONFIDENT/201001/SIX-WAYS-BOOST-YOUR-SELF-ESTEEM
https://WWW.PSYCHOLOGYTODAY.COM/BLOG/HIDE-AND-SEEK/201205/BUILDING-CONFIDENCE-AND-SELF-ESTEEM
HTTPS://WWW.PSYCHOLOGYTODAY.COM/BLOG/THE-FRIENDSHIP-DOCTOR/201110/FIVE-WAYS-FRIENDS-HELP-BUILD-OUR-SELF-CONFIDENCE


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How To Master Self-Acceptance

In 1969, the psychiatrist Thomas A. Harris, M.D., wrote a self-help manual called, I’m OK — You’re OK, which became a runaway bestseller and a catch phrase of the 70s.

“OK-ness” is a subjective assessment of the self, based on ideas and feelings — mostly from the past. If I had a family who praised, appreciated, adored and guided me, I’d probably end up feeling “OK” about myself, no matter what happened externally. But if I had parents who ignored, demeaned, shamed, or belittled me and my needs, I’d probably end up feeling bad and not OK about myself, no matter what happened externally.

As a psychotherapist for more than 20 years, I’ve seen supermodels doubt their good looks, and wealthy people feel financially insecure. “OK-ness” or self-esteem is like the rudder of a sailboat: when it’s deep, the vessel can endure huge waves; when it’s shallow or missing, the boat can capsize in puddle-deep water.

The road to mastering self-acceptance is long and winding, but here are four important reminders to help you along the way:

1. Know that whatever has been done can be undone, and vice versa.

I love this sentiment about human freedom, and I love that as a therapist. When I witness someone with an arid past and bad sense of self, recover or discover a fundamental sense of OK-ness, I like it. The hard-earned sense of OK-ness claimed through completing a 12-step program, or therapy, or just plain life-lessons, is so sweet.

Now here’s what I really like — in response to Dr. Harris’ statement, “I’m OK, You’re OK,” psychiatrist Elisabeth Kuebler-Ross came up with this: “I’m not OK, and you’re not OK. But that’s OK.” Now there’s a humanism I can live with! In her model, I don’t even have to be OK to experience OK-ness!

2. Admit your flaws, laugh at your quirks, and know that you will screw up.

Self-acceptance means knowing that it’s not a sin or stupid to not know what you don’t know. Self-acceptance says that maybe you’re not right about something, but you’re right within the core of your being.

How do you come by knowing this “core self,” you ask? In quietude, when the mind finally settles down — when each breath signals, “I am alive,” and you really get it and feel it at full measure. That means taking the time to be quiet, maybe on a regular basis. So yes, even though self-acceptance seems naturally sweet and easily attainable, it still takes effort to be with it. You still have to reach for it.

That’s where the age-old quest for enlightenment comes in; the element we seek out in everything we pursue: aliveness, fun, joy, depth, love and rest.

3. Love and accept other beings.

I see this firsthand in therapy groups week after week: people sharing and accepting the supposedly unacceptable things about each other. That kind of concentrated love and support can bust through years of wall-building, through negativity and self-condemnation. That kind of kindness that heals hearts and lives fully. When others reach out to us with unconditional acceptance, it helps us reach in and find it there, too.

Outside love from others can help, but is not the final measure of successful self-acceptance. The true flower of self-acceptance grows in a deeper garden, in a place inside of us beyond any layers of holding back or hiding out. It’s a precious flower planted by God long ago, when we were innocent and original. All we have to do to find our way back there is to become as simple and guileless as we once were.

To rediscover our innocence and reclaim it as our core — that is a solid foundation for full self-acceptance.

4. Accept the dark side, too.

Goodness and light are easy to accept because, well, they’re good, and it’s easier to feel good about goodness than it is to feel good about badness. We humans collectively honor goodness and dislike the dark side. But every yin has its yang. Every good thing about us and in us, casts a shadow, and we need to reckon with it and yes, make peace with it, to round out the self-acceptance picture. The Dark Side is important, and ignoring it can lead to problems.

For instance, did you know that Mohandas “Mahatma” Gandhi was far from the divine and perfect being we often look up to? In his autobiography, he fully confessed that he not only contained the seeds of violence within himself, but also acted on them in his life.

I honor the man who admits his to dark side, and then transforms it into humility and determination to be non-violent. I accept Gandhi as my hero because he kept on going beyond his mistakes. He continued to work on perfecting himself, flaws and all. He didn’t hide his imperfections, but challenged himself with them to reach new depths of personhood. Heck, if it turns out that not even Gandhi is OK, then that must really be OK!

by Andy Roman    March 18, 2015


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8 Brutally Honest Truths You Need To Hear If You Want To Get It Together

No matter how much we believe we have it together, life carries many harsh truths, and no matter how much we may wish to run away from them, it is only through accepting them that we can take full responsibility for our lives.

You may be aware of some of these already, but for the rest, I’m willing to be the blunt bastard that tells them to you. You may hate me today, but you’ll thank me tomorrow.

For the record, this isn’t meant to be a pessimistic rant about how tough life is. It’s meant to motivate you to take action armed with this knowledge.

Here are 8 brutally honest truths you need to hear if you want to get it together:

1. You’re Going to Regret How Much Time You Spend on Social Media

Social media is amazing, and I’m as addicted to it as you are. But social media is also making us all more disconnected than we’ve ever been before through the illusion of increased connection. Yes, we are able to communicate with thousands of people with ease, but with what depth?

Social media is robbing way too many of us of real connection and real life experiences. Rather than looking at the world as we walk somewhere or ride public transit, we regress to what the digital world has to offer. If our addiction level stays the same, things could become really scary, and this doesn’t even take into account the potential repercussions of so much exposure to technology.

2. Your Reactions Are the Problem

Yes, shit happens. And quite often that shit really sucks to have to go through or deal with. But regardless of how challenging something is, it’s always our reaction to it that will dictate how much it is going to impact our lives.

You decide how much, and for how long, getting cut off on the highway is going to piss you off, and you decide how much someone’s poor opinion of you is going to make you shell up in insecurity. Let your natural reactions happen, but then consciously choose how long you want to let them impact everything else.

3. The Riskiest Thing You Can Do Is Avoid Risks

Whether or not you consider yourself a risk-seeker, there is nothing more risky than complacency. I’m not suggesting that you cannot get to a point where you are truly happy with your life and therefore simply want to sustain that lifestyle, but I’m suggesting that never taking any risks is about as dangerous as it gets.

Stop playing small if you know you want to play big, and stop telling yourself “this is good enough” if you know deep down you would love to do, create, and have so much more. The cost of taking that risk is your long-term happiness.

4. You Should Always Have Enough Money for What Matters

“I would love to attend that seminar or buy that course that can change my life, but money is too tight right now.” As true as that may be, you should always have more than enough to do the things that really matter.

The biggest obstacle is the way we instead spend it on the things that don’t. We don’t process buying a $7 premium coffee daily as an investment in nothing, but we do overthink and see spending a couple hundred dollars on something life-changing as too much. I’m not suggesting we start spending recklessly, or never treat ourselves, but rather that we do reassess how we currently spend our money.

5. People Are Going to Hate You No Matter What You Do

You can try and people please your entire life, but no matter what, some people are always going to dislike you. So rather than wasting your time trying to match what you think is the most acceptable, spend that time accepting exactly who you are.

6. Blaming Only Makes You Weaker

In the moment, to unjustly direct blame towards a circumstance or other person may seem relieving, but in the long term it really takes its toll. The less you take responsibility for your actions and decision making, the weaker you become mentally.

Taking responsibility may come with some immediate repercussions, but over time, it builds a life founded on honesty, and it strengthens your ability to tackle challenges when they do arise.

7. People Don’t Think of You as Much as You Think They Do

From our perspective, the whole world revolves around us, but there are 7 billion people who see it the same way. While we are not all inherently selfish or self-obsessed, we are all far more concerned with how we are perceived by others than how we perceive them.

So once again, embrace your true self and find peace in knowing that people are too concerned with themselves to give you as much as attention as you think they are.

8. Not Even the Perfect Relationship Is Going to Complete You

I have close friends whose long-term romantic relationships I not only admire, but also hope to one day experience. But even they, who seem to have found “the one,” recognize that true happiness comes from within and can never be filled in by another.

Relationships are an extension of our happiness and not the basis of it, so focus on strengthening the one with yourself and all of the others will follow accordingly.

Previously published by Thought Catalog at http://www.thoughtcatalog.com
MARK DENICOLA    JUNE 13, 2017


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8 Things Mentally Healthy People Do Differently

“Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others and make choices. Mental health is importance at every stage of life, from childhood and adolescence through adulthood.” – U.S. Department of Health & Human Services

Most times when we hear something, anything, being discussed about mental health, the context is usually negative. For example, we’ll often watch news anchors explain that some violent act was committed by someone known to have “mental health issues.” Less frequently discussed are the positive aspects of mental health – something that we’d like to focus on today. We believe this to be important, as research shows a steady increase in the proliferation of mental health problems.

More specifically, we discuss how mentally healthy people think.

The rationale for this article is to provide a common set of psychological traits in “mentally healthy” people; traits which can then be used as a sort-of “benchmark” for gaining potential insight into our own mental health.

First, three important side notes: (1) nobody is perfectly healthy, neither physically or mentally, (2) this piece is written for entertainment purposes, and (3) should you believe that you suffer from a psychological disorder, it is recommended to seek out help or talk to someone.

HERE ARE EIGHT THINGS MENTALLY HEALTHY PEOPLE DO DIFFERENTLY:

1. THEY HAVE A POSITIVE SOCIAL CIRCLE

Steven Joyal, M.D., and vice president of scientific affairs and medical development at a non-profit mental health research institute, states: “The idea that social interaction is important to mental and physical health has been hinted at and studied for years.”

Per a meta-study conducted at Brigham Young University, which analyzed 148 studies of over 300,000 subjects, a positive social circle has a direct effect on mortality. Researchers concluded that this positive correlation is a direct reflection on the intangible benefits of an active social circle – namely, a circle that counteracts stress through comfort and companionship.

2. THEY ARE PROACTIVE, RATHER THAN REACTIVE

The inclination to consistently improve oneself, as opposed to simply reacting to environmental stimuli, is directly connected to mental health. Having a proactive mindset displays self-awareness and a willingness to work towards a long-term goal.

In short, a proactive mindset manifests into a positive mind state, while a reactive mindset demonstrates a lack of self-control – a trait that often evolves into problems with mental health.

3. THEY CARE FOR THEIR BODY

Understanding that one’s body is directly connected to one’s mind is a vital piece of knowledge. A physically active lifestyle is an ubiquitous tendency among those with a healthy state of mind.

Combining a physically active lifestyle with healthy dietary habits is a clear indication that one is mentally healthy. Those that lack either are more prone to mental health issues.

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4. THEY POSSESS GOOD EMOTIONAL INTELLIGENCE

Emotional intelligence is simply the ability to understand emotions and their subsequent impacts on mind and body. Capably interpreting what’s going on inside your mind and body subsequently enables you to do something about them.

5. THEY ARE SELF-GUIDED AND PRODUCTIVE

Being able to guide yourself in a positive way is a surefire sign of mental health. People with mental health problems are often a “victim” of their circumstances. In contrast, mentally healthy people are able to understand their situation and make something positive happen.

If you’re setting goals and making them part of your daily life, you are likely both disciplined and mentally-healthy. Giving way to instant gratification and/or always feeling lethargic may indicate a problem.

6. THEY’RE IN CONTROL OF THEIR BEHAVIOR

The rare ability to resist most temptations and negative impulses is a sign of mental health. Why? Because to do so requires self-knowledge, resilience, and willpower; three attributes commonly absent within those with a mental health problem.

Furthermore, you’re able to consistently adhere to a positive routine. This is important, as a positive routine is often an indication of a positive state of mind.

7. THEY ACCEPT THEMSELVES FOR WHO THEY ARE

Sadly, many people with a negative self-image often succumb to conditions such as anxiety and depression. Having a positive (not necessarily a “high”) sense of self-worth often indicates a healthy state of mind.

It’s important to understand that we all have things we wish to improve upon. The difference lies in the reaction to such desires. Mentally healthy people will devise a plan, whilst those not so healthy will remain in a static state of mind.

Which leads us to the final item on this list…

8. THEY HAVE EXCELLENT SELF-REALIZATION SKILLS

The current “situation,” whether good or bad, great or terrible, is more astutely interpreted in those with a healthy state of mind. It’s not altogether more uncommon for a mentally healthy person to find themselves in a bad scenario; they just recognize it sooner and take the appropriate, more productive actions.

Those in a negative state of mind – be it “mentally ill” or whatever – are less likely to realize the adverse situation and do something about it.

SOURCES:
CASSERLY, M. (2010, AUGUST 24). FRIENDS WITH HEALTH BENEFITS. RETRIEVED FEBRUARY 06, 2017, FROM HTTP://WWW.FORBES.COM/2010/08/24/HEALTH-RELATIONSHIPS-LONGEVITY-FORBES-WOMAN-WELL-BEING-SOCIAL-ISOLATION.HTML
UNITED STATES DEPARTMENT OF HEALTH AND HUMAN SERVICES. WHAT IS MENTAL HEALTH?. (N.D.). RETRIEVED FEBRUARY 06, 2017, FROM HTTPS://WWW.MENTALHEALTH.GOV/BASICS/WHAT-IS-MENTAL-HEALTH/