How Low Self-Image Shatters Your Confidence to Let You Down In Life

How Low Self-Image Shatters Your Confidence to Let You Down In Life

Low Self-esteem vs. Low Self-image
“Confidence is a good thing but overconfidence always sinks the ship”

This quote has a very deep interpretation; being a psychologist my interpretation about this quote is related to low self-image and low self-esteem.
If you want to be a healthy individual, want to live a successful life, want to achieve your goals, you have to identify your weaknesses, faults in your personality& your complexes. Then work on your mental condition and reshape your personality.
Having complexes is not a bad thing complexes lead to low self-esteem but we can work on low self-esteem, boost low self-esteem through positive activities, and work on cognitions. The main difference of low self-esteem and low self-image is the person who has low self-esteem underestimates self but people with low self-image always overestimate themselves.
Low self-esteem can easily be boosted if you identify the lacking needs or the cause of your low self-esteem: for example, if someone is not very good in speaking English and can’t write well, always feels sad or low in his academic or professional life. He always thinks that I am not good I can’t speak, I can’t write, other people are very genius, they all speak well etc. In this case, he can work on his unreasonable thoughts/beliefs, can learn strategies to become an expert in English, and definitely, it will boost his self-esteem.
Building self-esteem is related to things which boost your esteem needs and channelize your low self-esteem towards personal growth. If it is fulfilled, the individual reaches to self-actualization stage.
People who have a low self-image means that they feel low in their own self. They are not satisfied with their personality they do not own their self and unconsciously they start to compare themselves with others.
It can be surprising for you that people who have low self-image may appear as over confident. These people hide their low self-esteem unconsciously which may lead to Narcissistic personality. Having low self-image can never be a positive thing because it will never lead towards personal growth and the person will never go to the self-actualization stage.
It is therefore very important to identify if you are low on confidence or overconfident because neither of the two things will help you to succeed in life.

Written By:
Sana Mehboob (MS. Clinical Psychology)
Clinical Psychologist (Karachi psychiatric hospital)
Associate Clinical Psychologist (S. Abdur Razzak Medical Center)
Editor:
Mehwish Mursaleen (Ph.D., Clinical Psychology)
Clinical /Organizational Psychologist (Overtop Consultants),
Online Psychotherapist (Consult-a-psychologist.com & iCliniq.com)

Stress Management: An Effective Way to Prevent Psychological Disturbance

Stress Management: An Effective Way to Prevent Psychological Disturbance

Stress is defined as any kind of strain, tension or load in your mind and body. The reasons behind this kind of stress are various but one thing is common, whatever thing is causing you to stress it must be psychological in nature. People generally report having tension headaches, body pains, ulcers, allergies, and many medical problems. When they go to a doctor for the checkup, their medical test reports show normal results. This is a big indication that stress is psychological although it may manifest in form of physiological/bodily symptoms.
Stress is a kind of psychological problem which needs management. When someone is going through stress for a longer time, generally it ends up in self-medication or physician prescribed medication. This is the biggest culprit in increasing problems. Researchers now show that medicines are not always an effective treatment for psychological problems. Therefore, evidence based psychotherapeutic methods are now practiced which seem to be very effective in dealing with stress related problems and a variety of other mental health issues.
Stress management is a form of counseling method and people go to a psychologist in order to learn stress management techniques. It is mandatory to deal with your stress before it turns into a psychological disorder. Psychologists teach various strategies of stress management during a detailed counseling session. Some simple tips are described here for your understanding.

Tips on Stress Management:

  1. Relaxation or deep breathing exercise which seems to improve your concentration, alertness, and freshness of mind.
  2. Take a good sleep because it is a natural way to heal daily wear & tear process of our brain & body.
  3. Eat healthy food low in calories which is also beneficial in maintaining weight, skin tone, and figure.
  4. Take some time out for yourself, out of your busy schedule. Do exercise, cycling, or physical activity which requires movement of your body and muscles.
  5. Go out into nature since it provides you with inner peace and serenity.
  6. Watch your favorite movie, drama, comedy, or anything which visually fascinate you. If nothing possible for the time being just sit in a relaxed position, close your eyes and image a favorite scene or your favorite place where you enjoy the most.
  7. Listen to calming music or your favorite voices. Consequently, you feel relaxed.
  8. Eat your favorite food or things you find tasty because it gives you ultimate enjoyment.
  9. In addition, smell the delicious food or use your favorite perfume or aromas.
  10. Play with natural stuff like clay, smooth surfaces, touch and feel your pets like cat, rabbits etc. or any of your favorite textures which provide you a calming effect.
  11. Do whatever makes you happy. It may range from a recitation, travel, keeping a hobby, exercise or a dance.
  12. Spend time with your loved ones, friends, or someone you can share your feelings with.
  13. Find out the reasons of stress. It may be due to workload, difficulty in managing time, or any negative experiences of life. Work out the reason for stress

Finally, if you find it difficult to reason out, just take help of the psychologist who will help you effectively work out the reasons for tension/stress and guide you to deal with your stress successfully.

Written By:
Mehwish Mursaleen
Ph.D. Clinical Psychology

How to Develop Optimism (A way to boost your self-esteem)

How to Develop Optimism (A way to boost your self-esteem)

Optimism is a term which means being positive about the outcomes going to be happening in our future. Many theorists in psychology consider optimism as a personality trait. Research in psychology relates optimism with positive mental and physical health outcomes. Researchers show that optimistic people are less likely to have depression and other mental health problems. They have low chances of cardiovascular diseases, cancer, and other medical diseases. They use effective coping strategies to deal with stressful life circumstances. They have better adaptability and high quality of life. They adopt the healthy lifestyle and protect themselves from engaging in harmful behaviors such as smoking and other risky outcomes (Conversano et. al. 2010).
If optimism is supposed to be such a useful factor in life, then the question arises here is: How to develop optimism in your personality. Here I’m giving you some tips which you will use and enjoy the positive outcomes in life.
Think Positive: This is something easy to say then do it. How can you make it easy to do? You just need to get over your past (particularly those negative memories which could have been hurtful to you). Focus on your present life circumstances and you will find a way to make your future better than today.
Every day takes some time for yourself in which you do something creative or helpful. It can be a listening music, doing the relaxation exercise, helping someone, enjoying cycling/exercise or anything which you consider pleasurable.
Keep eye on what’s going on in your life. There might be stressful times in your life but the effective tool here is, you understand your life stressors and find ways to come out of them. Don’t make you stuck on one point. Always push yourself to move ahead and work out problems.
Take some time to show gratitude. Think of the blessings you have in life, positive qualities you possess, and achievements you got in career/family/professional/social/community life.
Take care of your self-talk: We all communicate to ourselves in form of thoughts, images, or words. If your thoughts are positive, you will experience positive emotions, and then your behaviors and life outcomes will be positive because there is a link between thoughts-emotions-behaviors. An easy way to do this is: write down positive affirmations for yourself and refer them every day.
Keep yourself in a company of positive people because you are a reflection of the people with whom you spend most of the time. You always have a choice to include and exclude people in your life. Positive people will leave a positive impact and the negative ones will affect you adversely. Therefore, plan ahead of the time what consequences do you want in your life. Make friends who are likable, easy to get along, and match with your positive self.
Develop problem-solving skills: Problems and stress is a part of everyone’s life. What optimistic people do is plan ahead of the time before the problems take over them. There are always ups and downs in life. If you understand this fact, you will be able to take responsibility for your life and hence own your problems. You will find yourself in a better position to deal with problems and find solutions.
Set your goals and priorities in life: this is the secret how optimistic people get more success in life. How they look positively towards their future is through goal planning. They have a very clear idea where they want to go in life. They give themselves easy steps towards success. Such as, they make to-do-list of every day so, every day they spend becomes useful in some way. They also have long-term planning for their career, family, social, and professional life and “to-do-list” helps them every day to cover one step of stairs to success.
If you start developing above mentioned skills and practice each in real life circumstances, definitely you are making your way easy to optimism. And, now you know how optimism is going to make your life outcomes so positive and healthy just as you want.

Reference:
Conversano, C., Rotondo, A., Lensi, E., Vista, O.D., Arpone, F., & Reda, M.A. (2010). Optimism and Its Impact on Mental and Physical Well-Being. Clin Pract Epidemiol Ment Health, 6, pp: 25–29.
Doi: 10.2174/1745017901006010025

Written By:
Mehwish Mursaleen (Ph.D., Clinical Psychology)
Clinical Psychologist & Online Psychotherapist
(Consult-a-psychologist.com & iCliniq.com)

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