The term “Floccinaucinihilipilification” may sound like a tongue twister, yet it perfectly conveys the essence of low self-esteem — believing oneself to be worthless. This intricate word denotes “the action or habit of estimating something as worthless.” This concept is closely tied to low self-esteem, which involves holding negative judgments about oneself and feeling a lack of self-worth.

Individuals grappling with low self-esteem often experience insecurity regarding their abilities, self-doubt, and hesitancy in decision-making. Recent studies underscore that post-millennials, commonly called Gen Z, confront heightened self-esteem challenges due to the rapid advancement of technology and increased exposure to social media platforms. 

If you are looking for ways to help you overcome self-doubt and low self-worth, this article is for you. It aims to give you practical strategies to boost your self-esteem and well-being, helping you confidently navigate today’s self-esteem challenges.   

What is self-esteem?

Self-esteem is a psychological construct linked to personal beliefs about one’s self, abilities, and social interactions. It encompasses self-perception, including cognitive assessments of one’s self-worth, and is pivotal in an individual’s overall well-being. It significantly influences self-identity, decision-making, and relationships (Abdel-Khalek, A. M., 2016). 

According to Maslow’s hierarchy of needs, the fourth level encompasses “esteem needs,” which are further divided into the need for respect from others and self-regard. Esteem is a fundamental human motivation necessary for self-appreciation and for appreciating others.

Self-esteem is a crucial aspect that facilitates personal and professional growth. Studies indicate that individuals with high self-esteem tend to perform better academically and professionally and experience healthier relationships. Moreover, it nurtures one’s strengths and fosters a growth mindset, which is essential for thriving in various aspects of life.

3 Effective ways to boost self-esteem

Here are some everyday practices that can help you elevate your self-esteem and establish a routine prioritizing self-care. By incorporating these practices, you can foster a positive mindset and self-image, ultimately boosting your self-esteem.

Cultivate positive self-talk

Self-compassion is a crucial step in building greater self-esteem. This involves treating oneself with the same kindness and compassion you would extend to a good friend in need and embracing your flaws without harsh self-criticism.

Self-talk — your internal dialogue — can either be positive or negative, uplifting or discouraging. Cultivating a habit of positive self-talk can gradually transform negative and discouraging thoughts into motivating ones, significantly influencing your well-being and life satisfaction.

Positive self-encouragement can effectively counteract self-doubts and negative beliefs. Practicing positive self-talk with affirming phrases like “I am worthy” enhances your self-confidence and self-esteem.

Set attainable goals

Setting small, achievable goals can elevate your self-esteem. When striving to accomplish something, break it down into manageable tasks. For instance, you can set a goal to organize your closet, complete a home project, or finish a work assignment. 

Achieving these smaller tasks will instill a sense of productivity and accomplishment, ultimately building a profound sense of achievement and self-worth. This, in turn, enhances your self-esteem and confidence, making it easier to tackle both minor and major future objectives.

Surround yourself with positivity

Having positive individuals in your personal, familial, or professional circle can bring numerous benefits to your mental and emotional well-being. Being surrounded by positive people increases your chances of receiving constructive feedback and encouragement, which eventually boosts your self-esteem by enhancing your confidence in your abilities and accomplishments. 

Positive individuals are less prone to criticism, whereas negative individuals often criticize and belittle others, which can diminish self-esteem. Surrounding yourself with positive influences reduces exposure to harsh criticisms and improves self-perception.

When it comes to social relationships, prioritizing quality over quantity is a wise approach. Surrounding yourself with individuals who actively support your personal growth, recognize your strengths, and inspire your best self can greatly elevate your self-esteem and boost your confidence in interpersonal connections and personal skills. 

Positive individuals tend to exhibit greater empathy and encouragement, and immersing yourself in an environment with such individuals can be profoundly beneficial. 

In conclusion 

Self-esteem is a pivotal aspect that empowers individuals to overcome life’s challenges. For those grappling with low self-esteem, implementing positive self-talk, setting and attaining small goals, and surrounding yourself with positivity can significantly boost self-esteem and overall well-being.

Take a moment to reflect on your own journey. Are there areas where you can apply these strategies to enhance your self-esteem? Remember, small changes can lead to significant improvements.

If you would like to see more resources on self-esteem, check out the Personal Resilience Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Personal Resilience Science Labs today.

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Millions of people around the world are suffering from eating disorders. According to a report, at least 9% of people suffer from eating problems worldwide. If ignored, eating disorders can have a substantial negative impact on a person’s physical, mental, and social well-being and can even result in mortality.

Additionally, research says eating disorders develop for various reasons and risk factors such as genetics and psychological factors. Eating disorders often co-occur with mental health conditions such as depression, anxiety, and obsessive-compulsive disorder. 

This article will discuss how eating disorders may develop and why they occur, and also explore practical strategies for managing these complex and challenging conditions. 

Types of eating disorders 

The fact that eating disorders can afflict persons of any gender, age, race, or socioeconomic background should be noted. If left untreated, these diseases can have grave physical, psychological, and social repercussions and even risk one’s life.

There are numerous eating disorders, such as anorexia nervosa, bulimia nervosa, binge-eating disorder, avoidant/restrictive food intake disorder (ARFID), and other specified feeding or eating disorder (OSFED) are some of the most common types of eating disorders.

Anorexia nervosa 

Extreme dietary restrictions and weight loss characterize this eating disorder due to a fear of gaining weight and getting fat.  

This eating disorder is an illness that most typically affects adolescents, but it is now increasingly being identified in youngsters and older individuals. One can’t determine if someone has anorexia just by looking at them. A person can struggle without being underweight or gaunt. People with overweight figures can also struggle with anorexia.

Even when the individual is underweight, people with anorexia may have an incorrect perception of their bodies and think of themselves as overweight. They could also have a phobia of eating in front of others, limit their food intake to very minimal amounts, and exercise compulsively. Malnutrition, cardiac issues, and even mortality are just a few of the severe physical health concerns anorexia can cause.

Bulimia

Bulimia nervosa is characterized by binge eating followed by purging actions like vomiting or overeating. Sometimes, individuals use laxatives or diuretics and practice strict fasting or extreme exercise.

Bulimic individuals frequently lack control over their eating habits and may quickly consume large quantities of food. Bulimics may maintain a normal or slightly overweight body weight, unlike anorexics. 

Two of the following characteristics describe an episode of binge eating:

1. Eating more food in a short period (say, during a two-hour window) than most individuals would consume in a comparable amount of time and conditions.
2. A feeling of being unable to control one’s eating throughout the episode, such as the inability to stop eating or regulate what or how much is consumed.

Binge eating  

Another type of disorder, binge eating, is characterized by recurrent periods of overeating without the need for vomiting. People with a binge-eating disorder may overeat quickly, eat when they are not hungry, feel like they have no control over their behavior, and feel guilty or ashamed afterward. 

They could also avoid eating with others out of shame. Obesity, high blood pressure, heart disease, and other health issues can result from binge-eating disorders.

Avoidant/restrictive food intake disorder 

Previously known as “Selective Eating Disorder,” avoidant/restrictive food intake disorder (ARFID) is a new diagnosis in the DSM-5. 

ARFID and anorexia are similar in that both diseases entail restrictions on the quantity and/or types of food consumed. But this type of disorder does not involve anxiety over body size or shape or a fear of being overweight like anorexia does. 

Additionally, ARFID is a type of disorder characterized by limited food intake because of boredom, fear of unpleasant consequences, or sensory difficulties. As a result, this eating disorder involves a chronic lack of interest in food, avoidance or limitation of certain meals, or failure to achieve nutritional demands, which can cause malnutrition and other health issues.

The effects of these eating disorders on an individual can be very serious and impact a person’s mental and physical health such as depression and suicidal thoughts. However, managing the symptoms promptly and adopting healthy eating habits can be highly beneficial for recovery.

Ways to overcome eating disorders

Even though recovering from an eating disorder can be difficult, it is possible with the right strategies and support. Most of the time, experts recommend medical, dietary, and psychological therapies for treating eating disorders. Here are helpful tips that will be beneficial to develop healthy eating habits.

Practicing mindful eating

A common type of mindfulness exercise is mindful eating. Mindfulness practice is a type of meditation that can assist you in becoming more conscious of your thoughts, feelings, and bodily sensations as they occur. 

According to research, practicing mindfulness meditation can help treat mental health issues like anxiety, depression, and eating disorders. 

Additionally, mindful eating involves being aware of your food intake, such as paying attention to your body’s signals of hunger and fullness while eating. 

Avoid multitasking when eating. This can help enhance awareness of your body’s demands and help you form a healthy connection with food. Furthermore, being aware of your food intake can improve digestion, keep you satisfied with fewer calories, and help you make more informed eating choices. 

Keeping a food journal

You can gain more understanding of some of your eating patterns by keeping a journal of where you eat, what else you do when you eat, and how you feel while eating. Monitoring your food intake and emotions might help you spot patterns and eating disorder triggers. 

Doing so can assist you in creating appropriate coping mechanisms for dealing with stressors. Below are some recommendations for maintaining a fruitful food diary.

• Write down the meal and drinks you consume as soon as you finish; try to avoid writing them until the end of the day.
• Give as much information about the food or drink as you can. Take notice of the type and size, for instance, if you are drinking a latte.
• Include any alcoholic beverages that you take.
• Use a smartphone app like MyFitnessPal, Recovery Road, or Rise Up + Recover, which provides data on calories and other nutrients.

In conclusion 

Creating good habits takes time and effort. During this journey, be kind to yourself, acknowledge your accomplishments, and ask for help when required. You may overcome your eating disorder and have a healthier relationship with food and your body if you are persistent and dedicated to these practices.

If you would like to see more resources on eating disorders, check out the Personal Resilience Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Personal Resilience Science Labs today.

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The post Eating Disorders: How and Why They Develop and How to Manage Them appeared first on Insights.

Some days, finding the motivation to achieve your goals is easier than others. Your ability to stay motivated on bad and good days defines your success. 

Most of the time, we feel motivated when we freshly start something to work on. With time passing by, the motivation level gets slow day by day and eventually, you might feel less motivated to get done with your task. The struggle to stay motivated throughout the task can be challenging at times. 

Most of us want to set our goals to bring change in our lives. However, it can be challenging at times to find motivation even to start something. It is essential to understand what motivation means to you so you can seek ways to stay motivated. 

When we are motivated, we have such a strong sense of self that no desire is out of reach. Your life’s motivation becomes the fuel that propels you toward realizing your goals and dreams. If you have such dreams and you are lacking the motivation to achieve them for some reason, here are some strategies that will help you with finding the motivation to attain your goals and ultimately your dreams. 

Self-monitoring 

Self-monitoring is one of the essential components of self-regulated learning, which refers to attention to one’s behavior. According to research, strategies like self-monitoring and self-management positively influence motivation. Self-monitoring is a strategy that enables you to take charge of your actions. 

Self-monitoring practice includes keeping a journal or daily timetable frequently for your daily tasks. You start practicing self-monitoring by keeping a record of your daily tasks in a notebook and making important notes and details about your designated tasks for a day or week. It includes which steps you need to take and the duration needed for the task to get done. This technique makes it possible to monitor the improvement of your task over time and keep track of your time and activities. 

Keeping track of your performance at designated times gauges your improvement and motivation to achieve your goal and keeps you motivated to target the next task and goal. Furthermore, self-monitoring techniques increase your motivation by allowing you to see your progress from time to time and give you a very in-depth insight into your work. 

Identifying your obstacles 

Many times you might feel less motivated and lazy. Lack of motivation leads to a negative impact on your ultimate goal. It is essential to identify what your struggles are. 

You might be surprised to learn that something is preventing you from accomplishing your objectives. This “something” can be a weakness in a particular skill or a trait that you’re not conscious of and that is preventing you from reaching your maximum potential. For example, the difficulty of a task, boredom, or fear of failure can be obstacles. 

To identify and overcome such obstacles, you can ask yourself what is stopping you from moving forward toward your goal. Furthermore, If you’ve previously worked in a group or with friends on a project, you could brainstorm on any potential obstacles that you faced at that time to achieve your team’s goals. It’s crucial to take stock of who you are and how you approach your work so that you can come up with ways to get better. 

Celebrating your victories

It can be very challenging to continue working towards your goals without having motivation. Therefore celebrating your task completion as little victories can inspire your pride. This will encourage your perseverance in pursuing the small steps and, finally, towards your main goal.

Numerous studies have revealed that “celebrating” has multiple benefits,  including releasing certain chemicals in the brain such as dopamine which enhances coping mechanisms. People who take the time to enjoy their accomplishments are typically less stressed and can beat the work stress. 

Appreciate and honor both your significant and little victories. Achieving a goal, no matter how big or small is still a success. Success can be celebrated without having to be difficult or time-consuming. 

When something positive happens or you have completed a task, it could be as simple as giving a tap on yourself on your shoulder,  a treat to yourself such as a coffee and cupcake, buying yourself a small gift, taking a small break, or going out with friends. 

You achieved your target! After you’ve finished celebrating, these small victory celebrations will keep you motivated to establish a new objective and keep working on more tasks and goals.

In conclusion 

You might have tried many other strategies before to stay motivated toward your goals. Applying these techniques to your motivation list can organize how you approach your goal. You can use these strategies not only for short-term goals but also for longer ones too. This will help to plan your progress for better results in the long run.

If you would like to learn more about motivation, visit the Personal Resilience Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other learning materials. Check out Personal Resilience Science Labs today.

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In the case of the upward comparison, it can lead to low self-esteem, higher risks of depression, and less experience of positive emotion. The over-engagement of upward comparison might be caused by the advancement of technology and the widespread use of social media which accommodates the availability of information about others’ lives. Moreover, being conscious that others might also judge your life could lead you to show a selected side of your life – a perfect and happy life – masking your real identity on social media.

Moreover, due to showing the perfect life on social platforms, we end up making a fake identity to hide those insecurities from comparison on social media. Multiple studies have shown that social media/online self-representation is related to low identity clarity. 

As it has been said that with ease also comes discomfort. Almost everyone on social media seems to have a perfect and happy life. However, with such great ease and convenience comes the need for approval and comparison, and often start comparing your abilities, achievements, and even your appearance with others. With time, it turns into an unhealthy lifestyle, affecting your mental health and self-esteem. Self-esteem might get affected by continuous comparison, which later leads to other psychological issues such as depression. 

To avoid these negative influences of upward comparison in social media, you can do the following:

Limit the use of social media

Scrolling for too long daily on social media can lead to emotions of stress, worry, sadness, and feeling insecure. When you feel overwhelmed by everything that is going on, go ahead and take some healthy time off which can do wonders for your mental health. Reducing the amount of time spent on social media can be challenging since it is part of people’s daily routines, but it doesn’t mean it is impossible.

The first option that you can do is to set a timer for daily checking on your social media. As the notification pops up on the screen you might want to check even if it’s not necessary. Turning off notifications of some social media accounts which are not necessary can be a small step towards your break. Setting time restrictions to take a break from the internet will also be beneficial to avoid seeing the profiles of individuals that might trigger thoughts of comparison. 

It’s essential to be aware of how you’re using social media to ensure that it doesn’t negatively impact you and your mental well-being. This can be understanding when and how to take a break, unwind from all the anxiety and stress that social media is causing you, and divert your attention to something else. 

Get in touch with a close friend, a family member, or even your therapist and share your worries. Adopt a new hobby, like practicing meditation or anything that gives you comfort. Reach out to people around you for support and spend time with them when it’s becoming difficult to take a break.

Do a social media fast

According to clinical psychologist Carla Marie Manly,  “a social media fast can offer a much-needed respite for the body, mind, and spirit,”. To start, you can create your plan and fast for a day, a week, or even a month. It can be difficult for many people to start social media fasting and limit their time using social media. Especially when we have mobile phones with us all the time. However, at the beginning of social media fasting, you can start with small goals and set a limited time spent on social media. 

Having a plan for your social media fast can be very beneficial. For example, why do you want to fast from social media, when, and for how long? Once you are done with the plan, you can begin your fast. You can also note down the difference in your thought process while you are fasting. Now you will be wondering what you can do in that free time. 

For example, several activities can be done to fill in this free time such as reading a book, trying new things, or finding a new hobby. Or you might want to add more healthy activities to your daily life such as jogging and cycling. Doing so can offer the same benefit with an addition of positivity,  a healthy mind, and a healthy body. Your body will ultimately become adapted to the movements by performing these simple workouts regularly, lowering your risk of suffering joint injuries. Hence it will help you to stay physically fit while having fun. 

Do a social media detox

If you have familiarized yourself with social media fasting, you might want to try social media detox next. It is a practice where you have to make voluntary attempts at stopping social media use for a longer period. It may seem hard to do, but you can do it step by step or ask a friend or a family member to do it with you for more motivation. 

Practice self-care 

Self-care can help reduce stress and make it more tolerable. Self-care also promotes wellness and brings a sense of well-being through challenging circumstances. Maintaining a good relationship with yourself is necessary for self-care. It can come in the form of engaging in activities to improve your well-being and relieve anxiety to care for your emotions, body, and soul. Maintaining good relationships is needed for self-care and to do that you have to engage yourself in such activities that improve overall well-being. 

Self-care acts as a reminder that your needs are essential and worthy. It can start as something simple like treating yourself, e.g. buying yourself some flowers, taking yourself on a coffee date, or having some me time. You might also want to meditate in silence  — it helps in bringing awareness and peace to the busy brain. Meditation also will help you in getting inner peace and happiness. 

Other than meditation, spending quality moments with family and friends is also beneficial to bring clarity to many things in life. In your busy schedule, taking out some time for close family and friends and spending quality time with them helps in coping with stress and increases happiness, which leads to a healthy lifestyle. Family and friends also help in motivation towards a better version of yourself.

During these activities, you may get in touch with your emotions and reflect on your thinking process — what makes you happy? Why do you compare yourself with others? How did you feel when you did that? Once you start to handle your thought process and feelings, you wouldn’t need to rely on other people’s approval or the number of Likes on your post to measure your happiness. 

In conclusion

Comparison on social media platforms which is accessible on our fingerprints 24/7 can be dangerous and cause negative influences such as stress, anxiety, and depression. However, it can be avoided by using strategies such as reducing the time spent on social media, taking a social media break, and practicing self-care which focuses on your thoughts, feelings, and behaviors. These strategies are recommended to avoid unhealthy social media comparisons.

If you would like to learn more about social comparisons, visit the Personal Resilience Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other learning materials. Check out the Personal Resilience Science Labs today.

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