Self Esteem

Self-esteem refers to the positive (high self-esteem) or negative (low self-esteem) feelings about ourselves. For example, we experience positive feelings of high self-esteem when we believe that we are good and worthy and that others view us positively. Conversely, we share the negative emotions of low self-esteem when we think that we are inadequate and less worthy than others.

Each person's experience is different, but self-esteem seems to rise and fall in predictable, systematic ways throughout their lifespan. Research suggests that self-esteem grows, by varying degrees, until age 60, when it remains steady before beginning to decline in old age.

Self-esteem can influence life in myriad ways, from academic and professional success to relationships and mental health. Self-esteem, however, is not an immutable characteristic; successes or setbacks, both personal and professional, can fuel fluctuations in feelings of self-worth.

Causes of Low Self-Esteem

Feelings of high or low self-worth often start in childhood. Family life riddled with disapproval can follow a person into adult life. Low self-esteem can also become a problem because of a poor school environment or a dysfunctional workplace. Likewise, an unhappy relationship can also alter a person's self-worth.

Signs of low Self-Esteem

The confident person is easily spotted and commands attention. But there's a healthy balance between too little and too much self-worth.

So here are some signs that an individual has the correct dose.

• Knows the difference between confidence and arrogance

• Is not afraid of feedback

• Does not people please or seek approval

• Is not afraid of conflict

• Can set boundaries

• Can voice needs and opinions

• Is assertive but not pushy

• Is not obsessed with perfection

• Is not afraid of setbacks

• Does not fear failure

Improving Your Self-Esteem

1. Identify and Challenge Your Negative Beliefs.

2. Identify the Positive About Yourself.

3. Build Positive Relationships—and Avoid Negative Ones.

4. Give Yourself a Break.

5. Become More Assertive and Learn to Say No.

6. Improve Your Physical Health.

7. Take On Challenges.

Once individuals can identify troubling situations, they should pay attention to their thoughts about them. This includes what you tell yourself (self-talk) and your interpretation of what the problem means. Your thoughts and beliefs might be positive, negative, or neutral. They might be rational, based on reason or facts, or irrational, based on false ideas.

Treat yourself with kindness and encouragement. Instead of thinking your presentation won't go well, try telling yourself things such as, "Even though it's tough, I can handle this situation."

Everyone makes mistakes — and mistakes aren't permanent reflections on you as a person. They're isolated moments in time. So, tell yourself, "I made a mistake, but that doesn't make me a bad person."

You don't need to react negatively to negative thoughts. Instead, think of negative thoughts as signals to try new, healthy patterns. For example, ask yourself, "What can I believe and do to make this less stressful?

Encourage yourself. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues' asked questions and remained engaged — which means that I accomplished my goal."

Accept them instead of fighting, resisting, or being overwhelmed by negative thoughts or feelings. You don't have to like them; allow yourself to feel them.

Author: Dana Papania, Counseling Practicum Student

References https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/self-esteem/art-20045374 https://www.psychologytoday.com/us/basics/self-esteem https://open.lib.umn.edu/socialpsychology/chapter/4-2-the-feeling-self-self-esteem/

Eating Disorders and self-Esteem

Research on Anorexia Nervosa and Bulimia Nervosa has yielded an increasingly detailed understanding of the range of biological and psychological abnormalities associated with these eating disorders. Inherited vulnerabilities, cultural pressures, and adverse individual and family experiences all appear to contribute to the onset of extreme dieting, binge eating, and purging. Once initiated, these behaviors give rise to multiple physiological disturbances, which may perpetuate the illness. Although there have been substantial advances in the management of Bulimia Nervosa, the goal of offering effective treatment to all individuals with eating disorders remains elusive.

Eating disorders (ED) are a significant mental health problem because of their overall prevalence, especially in children and adolescents. In addition, low self-esteem is considered, along with others, one of the risk factors for developing these disorders, without clarifying the real impact of low self-esteem on the development of ED.

Low self-esteem occurs commonly in patients with an eating disorder. This term includes patients with both anorexia nervosa and bulimia nervosa. Thus, eating disorders can best be viewed as a 'symptom' of chronic low self-esteem.

The individual tries to gain a sense of self-control through food and exercise since this is the only aspect of their life they can control. Engaging in binging, extreme dieting, purging, or other obsessive behaviors can be caused by body image and weight loss. They attempt to "self-treat" their lack of control in other aspects of their lives.

The obsessions of binging and purging are brought on by low self-esteem, fear, and anxiety. Therefore, an individual will binge, purge or exercise excessively to temporarily relieve these unhealthy emotions and feelings until feelings of self-blame and guilt follow. Unfortunately, this vicious cycle of fear and anxiety followed by temporary feelings of relief and calmness are soon replaced by feelings of self-guilt. This cycle of emotions repeats itself repeatedly until the eating disorder becomes so self-destructive that either the individual realizes they need help, or a severe medical complication occurs.

Early Signs of an Eating Disorder:

Anyone can develop an eating disorder at any age. Psychological symptoms of an eating disorder can almost always be detected if you know what to look for. Many eating disorders start as "just a diet." You want to eat healthier, lose a little weight, or become more fit. While your intentions may start as reasonable or innocent, even positive, they can quickly spiral into these kinds of thoughts and behaviors.

For example:

• Seeing some foods as "good" and others as "bad."

• Feeling incredibly guilty for eating foods deemed "bad."

• Eating the same foods all the time.

• Becoming unwilling to try new foods.

• Bringing your food to events that provide food.

• Feeling compelled to know the calorie content of everything you eat.

• There is a feeling of obligation to use a calorie counting app and religiously log everything you eat.

• Measure/weigh out all of your food.

• Become rigid about mealtimes.

• Become strict about where you eat, what kind of silverware you have, etc.

Treatment:

Eating disorders are not a choice. These disorders can affect a person's physical and mental health. In some cases, they can be life-threatening. With treatment, however, people can recover completely from eating disorders.

Cognitive-behavioral therapy (CBT) applies to all eating disorders. Still, it has been most intensively studied in bulimia nervosa (BN) treatment. CBT is designed to alter abnormal attitudes about body shape and weight, replace dysfunctional dieting with regular eating habits, and develop coping skills for resisting binge eating and purging. CBT effectively reduces all core features of BN and shows good maintenance of therapeutic improvement.

Even though eating disorders can affect anyone at any age, adolescents and young women are the most likely to be affected. For example, up to 13% of youth may develop an eating disorder by the time they are 20.

Author: Dana Papania, Counseling Practicum Student

References: https://www.psychologytoday.com/us/blog/happiness-is-state-mind/201703/eating-disorders-it-s-not-all-about-food https://www.sciencedirect.com/science/article/abs/pii/S0924933817308179 https://www.nimh.nih.gov/health/publications/eating-disorders

Organization and Mental Health

Perhaps the most crucial reason to be organized or to declutter is for your health. Living in clutter can cause stress, depression, anxiety, problems with interpersonal relationships, and more. When you declutter, you are alleviating the disorganization in your room and in your mind. Keeping trash around, failing to clean regularly, or simply leaving your home or office in a disarray can be a breeding ground for bacteria. Staying organized can also help to ease the anxiety that many of us who aren’t as organized may have. Other traits such as lateness, unresponsiveness to texts or emails, and messiness are all stigmatized, which can create a fear of peer judgement for many individuals

However, staying organized can be simple. Small tasks, such as keeping a clean room, planning out meals, or making the bed in the morning, have far-reaching benefits. Organization is crucial for keeping track of one’s responsibilities, even contributing to healthier eating, reduced stress, and improved relationships by creating more time to live a balanced life. Organization reduces a person’s stress- Clutter can take a toll on your health by increasing your stress levels, even if an individual doesn’t recognize it. Organization helps a person sleep better- When we prioritize organization, we give ourselves time to focus on what really matters, like your much-needed sleep. Organizing our daily schedule and tasks allows us to concentrate on what needs to get done that day instead of being distracted by things around ourselves. Organization promotes a healthier diet- Being organized allows us to plan healthy dishes and meal prep for the week. When we prepare our meals and snacks ahead of time, we are less likely to make poor dietary choices Organization can improve your relationships- It’s hard to focus on your relationships when we are fixated on a lack of cleanliness and organization. This goes for both physical and lifestyle organization and refers to relationships in and outside of work.

References

Why Being Organized Matters | Psychology Today. https://www.psychologytoday.com/us/blog/ wild-connections/201908/why-being-organized-matters.

Gordon, Sherri. “Mental Health Benefits of Cleaning and Decluttering.” Verywell Mind, Verywell Mind, 23 Feb. 2021, https://www.verywellmind.com/how-mental-health-and-cleaning-are-connected-5097496.

Person, et al. “Can Organizing Impact Your Mental Health?” Intermountainhealthcare.org, 5 Apr. 2018, https://intermountainhealthcare.org/blogs/topics/live-well/2018/04/can-organizing-impact-your-mental-health/.

Author: Dana Papania, Counseling Practicum Student