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Articles
Self-esteem: Take steps to feel better about yourself
2. Become aware of thoughts and beliefs
3. Challenge negative or inaccurate thinking
4. Adjust your thoughts and beliefs
Content
1. Identify troubling conditions or situations
2. Step back from your thoughts
3. Accept your thoughts
4. Adjust your thoughts and beliefs
Now replace negative or inaccurate thoughts with accurate, constructive thoughts. Try these strategies:
- Use hopeful statements. Treat yourself with kindness and encouragement. Instead of thinking your presentation won't go well, try telling yourself things such as, "Even though it's tough, I can handle this situation."
- Forgive yourself. Everyone makes mistakes — and mistakes aren't permanent reflections on you as a person. They're isolated moments in time. Tell yourself, "I made a mistake, but that doesn't make me a bad person."
- Avoid 'should' and 'must' statements. If you find that your thoughts are full of these words, you might be putting unreasonable demands on yourself — or on others. Removing these words from your thoughts can lead to more realistic expectations.
- Focus on the positive. Think about the parts of your life that work well. Consider the skills you've used to cope with challenging situations.
- Consider what you've learned. If it was a negative experience, what might you do differently the next time to create a more positive outcome?
- Relabel upsetting thoughts. You don't need to react negatively to negative thoughts. Instead, think of negative thoughts as signals to try new, healthy patterns. Ask yourself, "What can I think and do to make this less stressful?"
- Encourage yourself. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues asked questions and remained engaged — which means that I accomplished my goal."