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Sunday, February 4, 2024

What is Self-Esteem, Where does it comes from and How to Improve it ?

What is Self-Esteem, Where does it comes from and How to Improve it ? 


Self-esteem implies feeling great about yourself. Self-Esteem means confidence in one's own worth or abilities, self-respect. Self-esteem is the way of people thinking about themselves, and how much worthwhile they feel about themselves and whether they like themselves or not. It is the self degree believe that upto what degree they have inherent value as individuals, and demonstrate confidence in their ability to successfully achieve their own measure of success.

You may be having a constant feeling that nothing that you do is right. Developing self-esteem is a life-long time process and  it begins in childhood and evolves through adulthood. Self-esteem is also get formed through your successes and failures.

Individuals with self-esteem: 

feel loved and acknowledged 

are glad for what they do 

put stock in themselves 

Individuals with low self-esteem: 

feel awful about themselves 

are challenging for themselves 

think they are bad enough 

Where Does Self-Esteem Come From? 

Guardians, Educators, and others. The general population in our lives can influence how we feel about ourselves. When they center around what's great about us, we feel great about ourselves. When they are tolerant when we commit errors, we figure out how to acknowledge ourselves. When we have companions and get along, we feel loved. 

In any case, if grown-ups chasten more than they acclaim, it's difficult to feel great about yourself. Harassing and mean prodding by kin or companions can hurt self-esteem, as well. Cruel words can stick, and become some portion of how you consider yourself. Fortunately, it doesn't need to remain as such. 

The voice in your own head. The things you state to yourself have a major impact by they way you feel about yourself. Considering, "I'm such a washout" or "I'll never make companions," harms your self-esteem. 

There are different approaches to consider very similar things. "I didn't win this time — yet perhaps next time." "Possibly I can make a few companions." That voice is increasingly confident. It encourages you feel OK. Also, it could end up being valid. 

Here and there, the voice in our mind depends on cruel words others have said. Or on the other hand on awful occasions we have confronted. Once in a while, the voice is simply us being no picnic for ourselves. In any case, we can change the voice in our own head. We can figure out how to reconsider ourselves. 

Figuring out how to get things done. We feel great when we figure out how to peruse, include, draw, or construct. Play a game, play music, compose an exposition, ride a bicycle. Set the table, wash the vehicle. Help a companion, walk the puppy. Every thing you learn and do is an opportunity to feel great about yourself. Venture back and look what you can do. Give yourself a chance to feel content with it. 

In any case, once in a while we're excessively hard on ourselves. We don't acknowledge that what we do is adequate. On the off chance that we believe, "It's not by any means any great," "It's not impeccable," or "I can't do it all around ok," we pass up on the opportunity to fabricate self-esteem. 

What to do when My Self-Esteem Is Low.?  Or

How I can Improve or raise my Self-Esteem?

You can improve about yourself. It's never past the point of no return. Here are a few hints to raise your self-esteem: 

Be with individuals who treat you well. A few people act in manners that tear you down. Others lift you up by what they state and do. Figure out how to differentiate. Pick companions who help you feel OK about yourself. Discover individuals you can act naturally with. Be that sort of companion for other people. 

Express supportive things to yourself. Check out the voice in your mind. Is it excessively basic? Is it accurate to say that you are excessively hard on yourself? For a couple of days, record a portion of the things you state to yourself. Investigate your rundown. Are these things you'd state to a decent companion? If not, revise them such that's actual, reasonable, and kind. Peruse your new expressions regularly. Do it until it's all the more a propensity to feel that way. 

Acknowledge what's not flawless. It's in every case great to do the best you can. Be that as it may, when you think you should be immaculate, you can't feel great about anything less. Acknowledge your best. Give yourself a chance to feel great about that. Request help in the event that you can't move beyond a should be impeccable. 

Set objectives and work toward them. In the event that you need to feel great about yourself, do things that are beneficial for you. Perhaps you need to eat a more beneficial eating regimen, get progressively fit, or concentrate better. Make an objective. At that point make an arrangement for how to do it. Stay with your arrangement. Keep tabs on your development. Be glad for what you've done as such far. State to yourself, "I've been following my arrangement to work out each day for 45 minutes. I feel great about it. I realize I can keep it up." 

Concentrate on what goes well. Is it accurate to say that you are so used to discussing issues that they're all you see? It's anything but difficult to become involved with what's going on. Be that as it may, except if you offset it with what's great, it just makes you feel terrible. Next time, get yourself when you complain about yourself or your day. Discover something that went well. 

Give and help. Giving is one the best approaches to assemble self-esteem. Guide a colleague, help tidy up your neighborhood, stroll for a decent aim. Help out at home or at school. Make it a propensity to be thoughtful and reasonable. Do things that do right by you of the sort of individual you are. When you do things that have any kind of effect (even a little one) your self-esteem will develop.

Saturday, November 11, 2023

Stress Busters - Beat the Stress - Tips

Stress Busters - Beat the Stress

 STRESSED

STRESS FREE


If you're stressed, whether by your job or by something more personal, the first step to feeling better is to identify the cause.

The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

"In life, there's always a solution to a problem," says Professor Cary Cooper, an occupational health expert at the University of Lancaster. "Not taking control of the situation and doing nothing will only make your problems worse."

He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network and adopting a positive outlook.

Check out our selection of stress-busting apps in the Digital Apps Library.

What you can do to address stress

These are top  stress-busting suggestions:

Be active

Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you to deal with your problems more calmly.

For more advice, read how being active helps mental well being.

Take control

There's a solution to any problem. "If you remain passive, thinking, 'I can't do anything about my problem', your stress will get worse," . "That feeling of loss of control is one of the main causes of stress and lack of wellbeing."

The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.

Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

"If you don't connect with people, you won't have support to turn to when you need help," .

The activities we do with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever.

"Talking things through with a friend will also help you find solutions to your problems," .

Have some 'me time'

Here in the UK, we work the longest hours in Europe, meaning we often don't spend enough time doing things we really enjoy.

"We all need to take some time for socialising, relaxation or exercise," 

He recommends setting aside a couple of nights a week for some quality "me time" away from work. "By earmarking those two days, it means you won't be tempted to work overtime," he says.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps to build confidence. This will help you deal with stress.

"By continuing to learn, you become more emotionally resilient as a person," says Professor Cooper. "It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time."

Avoid unhealthy habits

Don't rely on alcohol, smoking and caffeine as your ways of coping. "Men more than women are likely to do this. We call this avoidance behaviour," says Professor Cooper. "Women are better at seeking support from their social circle."

Over the long term, these crutches won't solve your problems. They'll just create new ones. "It's like putting your head in the sand," says Professor Cooper. "It might provide temporary relief, but it won't make the problems disappear. You need to tackle the cause of your stress."

Help other people

Professor Cooper says evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.

"Helping people who are often in situations worse than yours will help you put your problems into perspective," says Professor Cooper. "The more you give, the more resilient and happy you feel."

If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone to cross the road or going on a coffee run for colleagues.

Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that will make a real difference.

"Leave the least important tasks to last," says Cooper. "Accept that your in-tray will always be full. Don't expect it to be empty at the end of the day."

Try to be positive

Look for the positives in life, and things for which you're grateful. "People don't always appreciate what they have," says Professor Cooper. "Try to be glass half full instead of glass half empty," he says.

Try writing down three things that went well, or for which you're grateful, at the end of every day. 

Indulge in Physical Activity

Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat.  However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

When you feel stressed and tense, go for a brisk walk in fresh air.  Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime.  Regular physical activity will also improve the quality of your sleep.

Try Relaxation Techniques

Each day, try to relax with a stress reduction technique.  There are many tried and tested ways to reduce stress so try a few and see what works best for you.

For example, try self-hypnosis which is very easy and can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as "calm" "love" and "peace" work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”.  Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.

Don't worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.

Talk to Someone

Just talking to someone about how you feel can be helpful.

Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.

Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.

Learn to Say ‘No’

A common cause of stress is having too much to do and too little time in which to do it.  And yet in this situation, many people will still agree to take on additional responsibility.  Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.

To learn to say “No”, you need to understand why you find it difficult.  Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked.  For others, it is a fear of conflict, rejection or missed opportunities.  Remember that these barriers to saying “No” are all self-created.

You might feel reluctant to respond to a request with a straight “No”, at least at first.  Instead think of some pre-prepared phrases to let other people down more gently.  Practice saying phrases such as:

    “I am sorry but I can’t commit to this as I have other priorities at the moment.”                         
    “Now is not a good time as I’m in the middle of something.  Why don’t you ask me again at….?”
    “I’d love to do this, but …”


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