What Is Positive Self-Esteem?
Everyone has a “self-image” that follows them around in their head. It refers to the way that you see yourself—whether you believe that you are accomplished and successful, or a failure. It refers to whether you think you are attractive or ugly.
We often talk about the different types of Cognitive Behavioral Therapy (CBT) techniques that are often used in recovery and mentioned on this blog. One technique that isn’t talked about often enough is how to develop positive self-esteem. When you’re down on yourself, it’s hard to get away from that negative spiral of thoughts.
What’s the result of poor self-esteem?
- shame
- isolation
- suppressed emotions
- anger
- depression
- anxiety
In addition, both anxiety and depression can also produce symptoms of low self-esteem. This also relates to negative thought patterns, or distorted forms of thought. These types of thoughts can build up over time, and the individual who becomes accustomed to this degree of negativity will eventually believe their distorted thought patterns to be true. While these types of negative emotions can be positively coped with through the process of cognitive behavioral therapy, for some people, it can be easier to just cope by using a drug or alcohol.
The US Surgeon General has indicated that it’s the lack of positive self-image that has contribute to surges in opioid use over the last 10 years. Without positive self-esteem, kids and adults don’t have the tools necessary to cope with difficult emotions in the long run.
What are some of the ways to deal with low self-esteem? There are some suggestions to be used in therapy:
Exercise. Always a primary suggestion for improving one’s self-image, exercise can also produce endorphins that make you feel more relaxed, which can calm racing, negative thoughts. If you’re feeling too depressed or anxious to work out, try just 5 minutes of light exercise. You’ll be surprised how far that goes.
Gratitude. Take some time out of each day to think positive thoughts about yourself. Think about your accomplishments, friends and family. You likely feel grateful for many things, but it’s easy for the mind to be clouded by self-doubt.
Journal. Put your thoughts on paper. Ask yourself, Why do I feel this way? What made me feel better before? How will I accomplish my goals in the future? The answers to these questions likely go a little deeper into your feelings of worthlessness.
