Tag Archives: self esteem

How Keeping Secrets Impacts Your Mental Health

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Turns out, keeping secrets can actually be bad for you. We all have things we don’t want to share with others for one reason or another. We all have things we were told to “never tell anyone.” But keeping all that information inside isn’t good for us. We need people to talk to. We need a support system. 

Keeping secrets can be stressful because we may want to share that information with someone in particular and are unable to. Keeping secrets can be all-consuming because we have to focus on not talking about them. 

All About The Goal

Research in the Journal of Personality and Social Psychology suggests that the problem with keeping secrets could simply be that it is a goal. Goals that we have yet to achieve are usually something we think about. For example, you are more likely to notice a mailbox when you need to mail a letter or you are waiting for something special than when you aren’t. It is about motivation. 

So secrets may not be stressful because of the information itself but rather due to the act of thinking about the information. They are stressful because they are thought-consuming and therefore can depress your mood. 

Authenticity

The study also looked at authenticity. The study found that keeping secrets, or more specifically thinking about keeping secrets, decreased people’s feelings that they were being their authentic, true self. That lack of authenticity caused them to feel bad about their life and how they were representing themselves.

If you are keeping a secret and feeling not-so-great about it, that is ok. Find the right person to share it with and move forward. It can be helpful to bring it up to a licensed mental health professional who can help you figure out what to do with the information so you can live your best life. 

Social media may be affecting your self-esteem

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It is commonplace these days to pick up your phone at any moment of downtime and peruse social media platforms. Research shows as many as 77 percent of us, according to Statista, have at least one social media account. 

Maybe you frequently post pictures of your kids or your dog or read about the happenings of old friends or colleagues. Whatever your reason for turning to social media, its use could be impacting your overall mental health. 

It might seem harmless, a way to combat brief moments of boredom in our constantly moving world. How could seeing what your friends or even strangers (if you are part of a group) are up to impact your mental health? It’s because whether you are consciously aware of it or not, you are comparing yourself to others. You are thinking “wow she looks great,” “they have such a beautiful family,” “I wish I was that successful,” the list goes on and on and on. 

The Best of the Best

Let’s get real here — the majority of pictures and posts we are seeing on social media are the best of the best. They are painting these perfect pictures of our families, our careers, our travels, and our friendship circles. 

A variety of studies, according to Healthline, show a link between social media use and decreased overall self-esteem and increased anxiety and depression (especially in our children). People have reported feeling more lonely after visiting a social media platform. It is kind of odd when you think about it — the very thing that is supposed to bring us closer together may actually be making us feel more alone. 

Now, don’t get me wrong. There are benefits to social media— increased awareness of certain issues, sharing of news, communities of support, and an ease to connect with those far away from us. But, it is also important that we recognize the negative impacts these types of behaviors are having on our health. 

Take care to recognize the amount of time you are spending on these websites and how you feel when you get off of them. Then, work on limiting yourself so that you don’t continue to harm yourself mentally and emotionally. Choosing certain times of the day or week to unplug is important. 

How many times a day do you turn to social media? How does it make it you feel?

How to be More Decisive

0 comments Perfectionism, Psychology, Self-Help , , , , , , , , , ,

Are you someone who has a hard time making decisions? Maybe it takes you forever to figure out what you want to do, where you want to go, what job to take, what to wear, who to call, etc.

You over analyze every decision and drive yourself, and your other half, crazy.

There are a few reasons why you could be having trouble making decisions. The first could be the perfectionist inside you. Indecisiveness is a common struggle for the closeted perfectionist.

You have a desire to find the best solution and you want to find certainty in situations or elements you have no control over. You are constantly battling with the “what if”. Should we do this thing on this day or the following week — what if it rains? What if it is too hot? What if no one can make it? What if people are bored? Or don’t like the food? Or think our house is too small? It can go on and on and on…

When clients come to me with this concern, I am always curious as to where they learned these indecisive tendencies — maybe they have regrets from a decision they previously made, or maybe they learned it from a family member when they were growing up.

Perfectionism

Did you have a family member who was overly-critical of you or your decisions when you were a child? Or was there someone in your life who was always over-analyzing? Was there someone you felt like you could never please? If this was the case then you first have to accept that you cannot please everyone. Every aspect of yourself cannot be perfect. No one is going to love every single thing about you. That is what makes us humans, not robots. Accept yourself and find confidence in your decisions.

Therapy can help you let those overly-critical people go and set yourself free.

If you made a decision in the past you are not proud of and it has left you fearful of making a mistake again, let go. Forgive yourself. We all make mistakes, but that does not mean that we can’t learn from past decisions and trust ourselves to make better choices next time. Mistakes are opportunities to learn, to figure out what works, and what doesn’t.

Therapy can help you forgive yourself and regain your confidence.

Not Etched In Stone

Not every decision is etched in stone. In fact, very few decisions are. You can always pivot, and make changes. For example, you decide to get a tattoo and you have grown to regret it, you can always change it, add to it, or pay to get it removed. Or, maybe you took a job that is requiring more travel than you intended, you can always find a new opportunity to switch positions.

You can evaluate your situation and adjust accordingly. The big mistakes happen when we let our unconscious selves make smaller mistakes. Rather than avoiding decisions or being fearful of making mistakes, evaluate briefly and let yourself take the step that seems right at the time.

Big decisions are made up of lots of small ones.

We are all on paths through life composed of thousands of mini-decisions. There will be good and there will be bad, there will be regrets, and there will be triumphs. They all lead us where we are meant to be. They help us to grow as people, to learn, to become wiser adults.

Why is it so hard to build self-esteem?

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Self-esteem, self-worth are so important to mental health. And, so many of us struggle with improving our self-esteem. We never feel good enough. We find it difficult to love ourselves, to be proud, to feel satisfied in our own shoes. Why? 

Why is it so hard to build self-esteem? We live in a society where we have long been taught to tie our self-esteem, or self-worth, to personal achievement. We have goals we want to meet, jobs we want to get, and we work hard to achieve them. Once we get there we feel good, yes, but for how long? That one achievement is never enough. It is a dangerous cycle. It feels good to achieve a goal, and we do experience an increase in endorphin levels—and we like it. That feeling, that feel-good rush becomes our baseline as people. 

We always want to feel that good. We always want to achieve the next big thing. So, we continue to strive for more and more. Always looking to get higher and higher. I am not saying this kind of motivation is all bad. Of course, we want to be motivated to do well, to try hard, to achieve our personal best. But at some point, we have to be satisfied. The problem with tying our self-worth to achievement is we are never satiable and therefore never feel good enough. We never achieve a stable level of positive self-esteem because things are not all roses and butterflies all the time. There will be moments when you can’t go any higher.

Rather than tying our self-esteem to achievement, let’s switch gears. Connect your self-esteem to your personal qualities, the things that make you YOU. Maybe you are a compassionate person, a good friend, hard-working, loving, easy to talk to, open-minded. Maybe you are the one always willing to help a neighbor. Maybe you are good at making others laugh. We all have special things deep inside us that make us wonderful, beautiful people. Maybe you have been through a whole lot of hell in life and you are stronger than ever. Embrace that strength, look in that mirror, and love yourself. You are worthy. You deserve personal respect. You deserve to feel good about the person you are deep down inside. So what if you didn’t become an Olympic swimmer, or you didn’t get that job you tried so hard for, you are still wonderful, beautiful, unique YOU. 

Self-Esteem: Men vs. Women

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Self-esteem is a tricky thing. It plays an important role in our lives. It influences how we act around others, the decisions we make, how motivated we are in our career, and how we feel in our own skin. It is at our very core as people. And, while it is a crucial factor for both men and women, the way the different genders find that self-esteem, determine their self-worth, is very different. 

Men find self-esteem internally. It is based on their personal accomplishments, things they are proud of. Maybe it is fixing a car, repairing a household appliance, achieving a career goal, or tackling a level in a video game. Regardless it is not about someone else telling them they did a good job, it is about that internal celebration and belief in themselves. That is not to say that it doesn’t help to have praise, but men don’t need it to find their self-esteem. 

Women, on the other hand, tend to find their self-esteem externally. They rely more on external validation — be it praise, a “good job,” a smile, hug, laugh, whatever it may be. Women, while they might know deep inside that they have done a good job, still need to hear it from others. They have a harder time trusting in themselves and a harder time feeling good about their achievements without receiving some type of external validation. This is also why women tend to spend a lot more time worrying about their outward appearance — be it the cleanliness or look of their home, or their personal appearance. 

You don’t see a lot of men worrying about the look of their wallet, and a lot more men are inclined to go out in sweats and not care what others think of them. Whereas a lot of women won’t leave the house without makeup or their hair done. 

It is these differences that can make it harder for women to have high self-esteem. Women worry much more about what others are thinking of them than men do. I frequently encourage women to look deep inside and find those good qualities about themselves and to let go of what others may think. What is inside is what really counts, and how we talk to ourselves can make a big difference. 

When you catch your partner checking out other women…

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You are walking down the street with your partner, having a conversation, and you notice their eyes as you pass another woman. They move up and down, maybe you even spot a smirk on their face after they are done checking out the other woman. How does that make you feel? 

You might brush it off and laugh about it, or you might internalize it. You might start to think— what makes her so special? What am I missing that she has? Why is she better than me? You might let it take a toll on your self-esteem. The reality is this other woman says nothing about your identity, about who you are as a person, as a partner, as a woman. She might be attractive, which is why your partner is checking her out, but that does not mean that you are any less attractive. 

You also don’t need to condone this behavior from your partner. It can be hurtful and bothersome. Stand up for yourself. Tell him/her/them how you feel when he/she/they checks out another in front of you. Explain that while you understand they likely do find other people attractive, when they acknowledge it openly in front of you it can be hurtful. Depending on your comfort level, you can also present it in a jokingly way, for example say — “hey I saw that, you think she is pretty huh?” At least that way you open the doors to communication. 

Regardless, the bottom line is the way you talk to yourself is crucial. Stop putting yourself down because of others. Stop letting other people impact the way you see yourself. You are your own beautiful self, no one can take that away from you. 

Have you ever caught your partner checking out another woman? How did it make you feel? 

You have Imposter Syndrome? Hey me too!

0 comments Career, Self-Help , , , , , , ,

It is not uncommon to feel like an imposter in your own body. It is called Imposter Syndrome, and I have it too. It is this deep-seeded fear of being found out. Like you aren’t really good at what you are doing. Like you don’t deserve the success you have. 

These feelings do not discriminate, many successful men and women feel like they are a fraud. 

Actress Kate Winslet told The Mirror, “Sometimes I wake up in the morning before going off to a shoot, and I think, I can’t do this. I’m a fraud.” Actress Emma Watson told Rookie magazine, “It’s almost like the better I do, the more my feeling of inadequacy actually increases, because I’m just going, ‘Any moment, someone’s going to find out I’m a total fraud, and that I don’t deserve any of what I’ve achieved.”

Actor Ryan Reynolds told Men’s Health that he feels like just a “freckled-face kid, faking it until I make it.” Even Tom Hanks said on the podcast Fresh Air that he worries when people are going to discover that he is “a fraud and take everything away from me?”

Why do we feel this way? Why is it so hard to believe that we are capable of such success? The reality is you have earned it but sometimes you struggle with your self-confidence. Evolutionary speaking, humans have an instinct to stay small to protect ourselves and our children. Being big can be uncomfortable, and vulnerable. If we stay small we feel like it is easier to hide. We aren’t in the spotlight, few people are watching. 

We focus on our goals, our values, but then, in the end, deny our own roles in our success. Why? Who are we comparing ourselves to? It is ok to not know how you became successful. To not know how you “pull it off.” Take a moment to really look at yourself and think about who you are stacking yourself up against and then stop. Stop denying that you are deserving of your success. 

If you really have no idea what you are doing—as many of us don’t— that is fine, keep doing it. That is where creativity comes from. 

Do you ever feel like an imposter? Why?

Source: https://www.instyle.com/celebrity/stars-imposter-syndrome#3163080