Self Image Boost
Self-esteem can vary across all areas of our lives and different aspects in it. One area that self-esteem can affect is our own self-image. If you think you have a poor self image try these three techniques to improve your thinking on this area.
1st Technique
Define your own self-image based on who you are rather than what society/culture is imposing on you.
Exercise: Note three physical and personality attributes that you find most attractive about youself. If this is difficult select the three main areas you criticise the least e.g. "I’m loyal, I like my eyes, I'm sporty, I have long healthy hair and I am hard working." Then rank them in order of preference. Now put your list in order of importance and describe each attribute in one sentence.
Result: This helps place physical attractiveness in perspective. You will probably notice your physical attributes are ranked lower than your personality attributes. This shows that the core of our self-esteem is based on personality characteristics more often than our physical features, even if society and media has us believing differently. Physical appearance is only one aspect of our identity. Attractiveness is about much more.
2nd Technique
We all have bad hair days, spots, bloating, etc. You can learn to hold on to your core self-image, the sense of yourself that remains consistent regardless of imperfections, by acknowledging that variability is a natural part of us all.
Exercise: Focus on your physical features. Write down three that you believe are most appealing. If you find this difficult select three features you find least unappealing or ones that others tell you are appealing e.g. ‘your curly hair, brown eyes and high cheekbones’. Next describe each feature in a sentence,
Result: No one is physically perfect, but everyone has at least a couple of attractive features. These can contribute to the core of your self-image. You can learn to use them for confidence and to improve your beauty self-esteem. If you have curly hair, bring attention to it by wearing hair accessories and keep it in great condition. If you have nice eyes, wear clothes/makeup that bring out the colour more. If you have a great smile take care of your teeth and use your smile more to feel good about your apperance.
3rd Technique
Notice your negative thoughts and inaccurate internal dialogue about your appearance and replace with a more positive, realistic dialogue.
Exercise: Look at yourself in the mirror and then listen to the words that come into your head. Notice if the words are critical? Do they remind you of anyone or sound similar to those someone once said to you? Then challenge and question the validity of these words. Are they accurate? For example, do thick eyebrows truly make you look unattractive? Do the extra few inches on your waist mean you are fat? Now rewrite the dialogues as if you were talking to your friend, sibling or child. If a friend asked you how they looked, what tone would you use? Look in the mirror and use that tone in an internal dialogue you have with yourself.
Result: By practicing consistent, supportive internal dialogues we can shift our perceptions of ourselves. Instead of being critical and "fixing" ourselves, we can try to look the best we can and accept who we are.
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nation and managing Christmas Stress
Relaxation Tip For March
Relaxing music is a great way to unwind and
take a break. There are many different sources
and You Tube has some great soundtracks,
which are free and easy to play.
Here is one of my favourites:
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Managing Cortisol
Cortisol is a naturally occurring hormone in our body, it releases into our body in response to stress. It also helps us to keep a balance, as it is in tune with our natural daily rhythm, it increases in the morning to enable us to get out of bed and get going and then at night it decreases allowing us to sleep easily. However, when we are feeling anxious, fatigued, stressed, ill or having difficulty sleeping these can be indicators that our Cortisol levels are out of balance, thereby exhausting our adrenal glands due to the over production of so much Cortisol. These signs show us we need to address the stressors in our lives and take better care of ourselves. Here are some tips to rebalance a Cortisol cycle back to it’s natural rhythm:
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Work on decreasing stressors using CBT techniques
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Avoid raising blood sugar with processed sugary foods
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Add a Complex Vitamin B supplement to your diet.
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Exercise moderately and frequently
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Be more optimistic
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Focus on recognising achievements
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Reward and self nurture yourself
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Practise thanks for all the good things in your life
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Avoid stimulants such as caffeinated drinks
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Sleep at regular times (preferably nightime)
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Get lots of fresh air
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Get a Hobby!
Having a hobby is a great way to relieve stress, add achievements, make new friends, and it will give you a break from the monotony of sleep, work, eat, tv, sleep cycle that is easy to fall into.
Sometimes it is hard to think of what to do for a hobby, it could be that you never had a hobby, or it may be years since you had one. The best starting point is to do a brainstorm. On a piece of paper write down the things you enjoyed doing as a child or teenager, then write any ideas that you keep thinking of doing but haven’t got round to doing, or things you would love to do if you had the time. Next assess the viability of each idea by seeing if it is affordable, accessible and if you can make the time for it by making an adjustment to your existing routine. Next take the ideas that are viable and research them, if they require joining a club/society search out your local venue, if it requires purchasing goods, find out where to get those and make time to get them. Next start the hobby and see if it works for you, if it does keep at it, if it doesn’t try another.
Here are two helpful website links to use http://www.buzzle.com/articles/list-types-of-hobbies/ has a great and wide list of hobbies to give you some inspiration and http://www.myhobby.ie/ is an Irish website with lots of information on different hobbies.
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10% off Products at Restore
Restore is offering 10% off products to CBT Dublin clients.
They stock a wide range of health products, from supplements to healthy treats.
In order to avail of this offer you must print this newsletter off and bring into Restore and produce it at the till.
Restore is located at 67 Camden Street, Dublin 2.
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