How to Develop Optimism?

How to Develop Optimism?

A way to boost your self-esteem

Optimism is a term which means being positive about the outcomes going to happen 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 a healthy lifestyle and protect themselves from engaging in harmful behaviours 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.

  1. Think Positive: This is something easy to say than 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 for you). Focus on your present life circumstances and you will find a way to make your future better than today.
  2. Every day, take some time for yourself when you do something creative or helpful. It can be listening to music, doing a relaxation exercise, helping someone, enjoying cycling/exercise or anything which you consider pleasurable.
  3. 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.
  4. Take some time to show gratitude. Think of the blessings you have in life, the positive qualities you possess, and achievements you got in career/family/professional/social/community life.
  5. Take care of your self-talk: We all communicate to ourselves in the form of thoughts, images, or words. If your thoughts are positive, you will experience positive emotions, and then your behaviours and life outcomes will be positive because there is a link between thoughts-emotions-behaviours. An easy way to do this is: write down positive affirmations for yourself and refer them every day.
  6. 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 likeable, easy to get along, and match with your positive self.
  7. 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.
  8. Set your goals and priorities in life: this is the secret of 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 toward 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 (PhD, Clinical Psychology)

How to Identify Low Self-esteem

How to Identify Low Self-esteem

People think that those who appear over-confident are really getting the best of their lives. Just as the low self-esteem hurts personality, the over-confidence shakes the balance of an individual. We call this an inflated self-esteem. This is not the reality of people with over-confidence. Infect, they over-estimate themselves because there is an underline inferiority complex and actually the person has low self-esteem deep inside.
Similarly, a term is used in psychology literature i.e. Unstable self-esteem. This is a more threatening thing which underlies many personality disorders. You can understand the matter by simply assuming that anything other than a stable self-image is harmful to the psychological well-being of the person.
Here are some points which are characteristics of either unstable or low self-esteem. Reading this will help you to identify if you have a self-esteem issue.
People with low self-esteem:
1. Always try to impress others
2. Constantly compare self with others
3. Always think people are jealous of them or from their luxuries
4. Always need to be center of attention
5. Always want attention through attention seeking behaviors or statements e.g. “I am not feeling well”, “I am not being hungry”, “I am not eating proper meals” etc.
6. Always try to big head their related people’s designation, luxuries they have, and lifestyles
7. Always boost about themselves, show off, praise their self e.g., “I am so pretty”, “the outfit I’m wearing is so awesome” etc.
8. Easily impressed by the glamor or by the media fields
9. Always thinks they are right and others are wrong
10. The last but not the least, they don’t listen to others and can’t tolerate if someone criticizes them.
After you identify or suspect that you may possess low self-esteem, you can think to seek help from a professional psychologist to reshape your personality….

Written By:
Sana Mehboob (MS. Clinical Psychology)
Clinical Psychologist (Karachi psychiatric hospital)
Associate Clinical Psychologist (Institute of Professional Psychology-BUMDC & S. Abdur Razzak Medical Center)

Editor:
Mehwish Mursaleen (Ph.D., Clinical Psychology)
Clinical /Organizational Psychologist (Overtop Consultants),
Online Psychotherapist (iCliniq & Consult-a-psychologist.com)

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)

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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