Posts tagged ‘low self esteem’

February 19, 2013

Most Common Mental Health Disorders

by Dave P.

Anxiety Disorders
Approximately 40 million American adults ages 18 and older, or about 18.1 percent of people in this age group in a given year, have an anxiety disorder.

Mood Disorders
Approximately 20.9 million American adults, or about 9.5 percent of the U.S. population age 18 and older in a given year, have a mood disorder.

Social Phobia
Approximately 15 million American adults age 18 and over, or about 6.8 percent of people in this age group in a given year, have social phobia.

Major Depressive Disorder
Major depressive disorder affects approximately 14.8 million American adults, or about 6.7 percent of the U.S. population age 18 and older in a given year.

Post-Traumatic Stress Disorder (PTSD)
Approximately 7.7 million American adults age 18 and older, or about 3.5 percent of people in this age group in a given year, have PTSD.

Generalized Anxiety Disorder (GAD)
Approximately 6.8 million American adults, or about 3.1 percent of people age 18 and over, have GAD in a given year.

Panic Disorder
Approximately 6 million American adults ages 18 and older, or about 2.7 percent of people in this age group in a given year, have panic disorder.1, 2

Bipolar Disorder
Bipolar disorder affects approximately 5.7 million American adults, or about 2.6 percent of the U.S. population age 18 and older in a given year.

Obsessive-Compulsive Disorder (OCD)
Approximately 2.2 million American adults age 18 and older, or about 1.0 percent of people in this age group in a given year, have OCD.

Source

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February 15, 2013

The DISH Method: Develop Your Life Skills

by Dave P.

TrainingWheelsThe DISH Method was originally developed to help people overcome public speaking anxiety, but it also works to help people thrive in life.

Relationships

You need certain skills to be successful in life. The most basic is relationships skills. Without them, you’re probably not going to be happy.

Your relationships skills actually begin while you’re still developing in your mother’s womb. If your mother experienced a lot of stress during pregnancy, her body had high levels of cortisol — the stress hormone. Cortisol has the ability to permeate the embryonic sac and affect prenatal brain development. You would have been born with emotional and cognitive problems, which would have had a big impact on your ability to succeed and be happy.

During the first few years of your life, you experienced a tremendous amount of neurological development. During that time, the parts of the brain that were exercised, grew, and the parts that weren’t used were “pruned.” If you weren’t attuned to your mother and father, your endorphin receptors were not developed sufficiently, which affected your ability to experience pleasure later in life. You probably experience less pleasure from relationships than most people and are less happy.

Child abuse affects a person’s confidence, self-esteem, cognitive skills, and ability to have healthy relationships. That’s too big of a topic to go into here, so I’ll cover it more in upcoming posts.

You develop many of your relationship skills while in school. How well you interact with your peers sets the tone for the rest of your life. If you had good friends and didn’t experience much rejection during that time, you built a sense of confidence in your ability to form and maintain close, personal relationships. But if you felt ostracized in school, it probably affected your self-esteem and your personal relationship self-efficacy — confidence in your ability to form healthy, close, personal relationships.

The good news is, your brain is plastic; it continuously changes throughout the lifespan — even into old age. No matter what your emotional or cognitive skill deficiencies, they can be overcome, but it takes work. Contrary to what many doctors would have you believe, there are no pill solutions. While certain medications can help in some cases, it takes hard work to develop your skills.

Education

Unless you live in a socialized country, you need skills in order to be able to earn a living. Your best bet is higher education. While tuition costs have soared during the past 10 or 15 years, the cost of not having an education is much higher. University degrees open the doors to career opportunities.

Understanding

Thousands of years ago, people attributed the things they couldn’t understand to supernatural forces. Today, science has unlocked many of the mysteries of nature. Through understanding of the world around us, we gain wisdom. Fear of the unknown has caused a great amount of suffering. Through study and understanding, we can rid ourselves of those fears.

Skills development is a never ending process

People who continue to learn throughout their lives are less prone to dementia. We can build and maintain our self-esteem by doing our best at everything. Self-growth provides meaning and pleasure in life. Never stop learning and growing.

February 15, 2013

A Valentine’s Day Talk About Relationships

by Dave P.

February 14, 2013

Show Gratitude For Your Relationships

by Dave P.

LaughingCoupleOur relationships are what make us happy. People who have good, healthy, close, personal relationships are generally happy people. Have you ever met a lonely person who was happy? I don’t think one exists. When you’re lonely, you’re in pain. When you have people in your life you can count on and who provide unconditional love, you feel like you can do anything. Or you’re willing to at least try to accomplish great things.

We can enhance our existing relationships simply by showing gratitude. Focus on the good aspects of the people in your life and discount the negative. Of course, if you’re in an abusive relationship, get the hell away from that person. When we first start dating someone or become friends, we see that person through rose colored glasses. We filter out the bad and show appreciation for the good. But over time, we start taking people for granted. We go through tough times, have fights, and develop a past — sometimes negative and hurtful.

We can be happier by living in the present. We can learn from the past and plan for the future, but our well being depends on our ability to live in the present. That especially applies to our relationships. If you continuously bring up the negative and complain about things that aren’t so perfect, you’re not going to be happy and the person you’re complaining to isn’t going to be happy. Find common interests. Have fun together. Remember why the two of you got together in the first place.

There is a common misconception that healthy relationships are about compromise. While compromise is necessary in politics, it’s not so good in relationships because when you compromise, nobody really wins. Have you ever compromised on a movie? One person wants to see an action-adventure while the other wants to see a romantic comedy, so you settle on a mediocre movie that has both?

Healthy relationships depend on taking turns getting what you want. If you’re lucky, you both want the same things. This time, watch what your wife wants to watch. Enjoy it, simply because she enjoys it. Doing so demonstrates that she is important in your life and that you want her to be happy. Next time, she should watch what you want to watch. Take turns getting your way. That is how everyone wins.

So on this Valentine’s day, show gratitude for the people in your life. Let them know that they are important to you. Have fun together. Let the other person win.

February 7, 2013

Exposure therapy: Experience life

by Dave P.

You Cannot Win If You Do Not Play
~ Steve Forbert

There’s only so much progress you can make by reading or listening to advice. You can develop an understanding of your issues, and you can accept them. You can recognize that it wasn’t your fault if you were abused or bullied. But you’re not going to overcome your problems unless you get out there in the world and experience life.

An obvious application is that of public speaking anxiety. You can develop your skills and self-efficacy that you can deliver a speech competently. You can deliver your speech to your dog, your family, or friends. But until you get out in front of an audience, you won’t be exposed to the elements that cause public speaking anxiety, and those are people!

People, for the most part, are harmless. The chance that anyone in the audience is going to cause you any physical harm is minuscule. Emotional pain activates the same parts of the brain as physical pain, though. Having the right attitude is essential to avoid a negative reaction, and that deals with not worrying what people think about you. People might not like your physical appearance  your voice, or your style. No matter who you are, there are going to be critics. If you like yourself and you’re having fun, it doesn’t matter what others think.

The DISH Method applies to all aspects of life. DISH stands for: Develop your skills, Incorporate your personality, Stop the negative thinking, and Have fun!

To be able to enjoy yourself in social situations requires social skills. You need to be able to carry on a conversation, have something interesting to say, and be able to say it. Some people claim that don’t know what to talk about, which is why they hated socializing. The world is a fascinating place. There is a lot going on out there. All you need to do is open your eyes and learn about it, whether it has to do with people, places, or things. Develop a passion for learning and understanding. Learn how to convey your interests to others. If you have a passion for what you’re saying, so will others. If you are trying to impress others with your knowledge, though, you’re not going to win friends or influence anyone.

Incorporate your personality into everything you do. Your individuality is what makes you interesting. Be yourself; everyone else is already taken. Live authentically. If you’re trying to be someone you’re not, you’re wasting time by not living up to your potential.

Stop the negative thinking. People with low self-esteem too often discount the positive and focus on the negative. They think people are just being nice if they get a complement, and they believe that their successes are anomalies. Failure is their natural state of being. They learn that they are helpless — that no matter how much effort they exert, they’re destined to fail. Because of that, they often do fail.

You are the star of your life. Until you accept that, you have very little chance of being happy. Sure, we want others like us;  our relationships generate happiness and allow us to manage stress. But the main thing is that you like yourself, and you can only do that by being the kind of person you would admire and respect. It involves dignity, self-respect, self-assertiveness, and self-growth. It’s about setting goals — both short and long term, and working towards their attainment. Goals lead us forward in life. Never stop learning.

Plato once said, “Life should be lived as play.” I repeat that quote fairly often because it’s too easy to forget and get bogged down in the muck and mire of life. We have the ability to experience pleasure in almost any activity — even work! One of the keys is living mindfully. Even the act of washing the dishes can be an enjoyable experience when performed completely in the present. Observe the sensation of the water running over your hands. Observe the sounds and smells. If you become efficient at the task, you can achieve a state of flow, which generates even more pleasure.

Attitude is everything in life. If you go into a situation so afraid to fail that you’re anxious, you are not living up to your potential. But if you recognize that you are the star of your life and that you’re not here on earth to live up to someone else’s expectations, you can’t help but win. But as the old saying goes: “you cannot win if you do not play.”

February 3, 2013

Path to the present: Find meaning in life

by Dave P.

Do you suffer from existential nausea? What you may need is some Existential Alka-Seltzer — a pill the size of an automobile hubcap that, when dissolved in water, takes away the queasy feeling induced by too much awareness of life. You may also find it helpful after eating Mexican food.
~ Adapted from Woody Allen’s The Condemned

How much time do you waste ruminating about your past or worrying about your future? Do you spend a lot of time daydreaming?

People are happiest when they’re absorbed in what they’re doing, but events from the past can interrupt or prevent a state of ‘flow.’ You may have been abused as a child, which damaged your self-esteem. You may have been bullied at school or work, which damaged your sense of confidence. You may have a learning disability, which affected your self-efficacy. Any of those things can give you social anxiety, which affects your ability to form close relationships.

One of the keys to living in the present is finding meaning in life. Meaning can come from a variety of sources, but most comes from a desire to improve the world in some way, whether it’s helping people overcome their problems, teaching, political activism, environmental causes, or even self-improvement.

When you have strong meaning in life, the small, negative things don’t bother you. You don’t spend a lot of time ruminating or worrying because you’re content in the present working towards a goal. Meaning pulls you toward a specific destination. When we’re not living in the present, we need to be pushed. We need to be pushed out of bed, pushed to clean up the house, pushed to go to work, pushed to do most everything. When you have a strong pull towards something positive, you have strong, natural motivation.

Pull is sometimes negative. When you’re in pain, you seek out pain relief, so you might be pulled towards alcohol, drugs, pornography, promiscuous sex, cutting, or other sources of pain relief. Those types of activities might relieve the pain for a little while, but afterwards, they leave you feeling even worse. They’re like the Sirens’s song, luring you in with a promise of ecstasy, but then leaving you shipwrecked on the rocky cost of life.

January 30, 2013

Happy New Day!

by Dave P.

Every day should be celebrated as a holiday. It’s a new chance to improve the self, the country, and the world. We have the choice of either being happy, sad, angry, or anxious. It’s an easy choice.

So go up to your neighbor or co-worker and wish them a Happy New Day! Or at least share a smile.

January 30, 2013

Respect yourself (Part 2)

by Dave P.

Even in the most dire circumstances, we have far better chance of faring well if we maintain our dignity. Many of those who survived the Holocaust did so because of their mental toughness more so than their physical strength. Many of them did what they could to help others, which allowed them to maintain their self-respect. They had meaning in their lives and reason to keep on trying.

Viktor Frankl wrote about meaning in life. Meaning was the central theme of his Logotherapy, which became Existential therapy. We can find meaning in even the most trivial of events. A walk around the park can be a mindful experience. Picking up a loaf of bread can be an opportunity to brighten up someone’s life with a smile. Self-respect comes from doing good things — from making the world a better place.

We tend to lose self-respect when we’re self-focused. When we’re in that state of mind, we’re self-absorbed and sensitive to criticism. We don’t want to be bothered with other people’s problems when we’re desperately trying to deal with our own. We pity ourselves, which destroys self-respect. It makes us feel inferior — that we’re victims.

If you were playing the role of yourself in a movie about your life, you wouldn’t want your character to be a weak, self-absorbed, vindictive character. You’d want that person to be strong willed, noble, honorable, and to have impeccable integrity. You’d want your character to stand up for what’s right and to fight wrongs.

We can aspire to be good, decent people. It’s not that difficult. Doctors take an oath to practice medicine honestly and ethically call the Hippocratic Oath. At it’s core is the message: “First, do no harm.” It’s equivalent to the negative version of the Golden Rule that states: don’t do bad things. But that’s not enough. We need to also do good things when we can, but at the very least, don’t do bad things.

January 3, 2012

Cure For Social Anxiety: Just Get Out There and Socialize! If Only It Were That Easy

by Dave P.

I just watched a video of a popular doctor who was talking about how to get over social anxiety. Her advice was to just go to a lot of parties and socialize as much as possible, and eventually, she said, “you’ll get over it.”

Well, it’s not quite that easy. Going to a social event can have the opposite effect and actually increase a person’s social anxiety.

Going to social events is difficult for people with SAD, often because they suffer from low self-esteem. They’ll go to an event and their anxiety will make it difficult to connect with other people there, and it’s likely they’ll feel rejected. Anxiety also acts as a people repellent, which exacerbates the problem.

When low self-esteem is the root of the problem, only raising that person’s self-esteem can solve the problem.