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SELF GROWTH
SKILLS
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Things You Can Do Right Away—Every Day—to Raise Your Self-esteem
Pay attention to your own needs and wants. Listen to what your
body, your mind, and your heart are telling you. For instance, if your
body is telling you that you have been sitting down too long, stand up
and stretch. If your heart is longing to spend more time with a special
friend, do it. If your mind is telling you to clean up your basement,
listen to your favorite music, or stop thinking bad thoughts about
yourself, take those thoughts seriously.
Take very good care of yourself. As you were growing up you
may not have learned how to take good care of yourself. In fact, much of
your attention may have been on taking care of others, on just getting
by, or on "behaving well." Begin today to take good care of yourself.
Treat yourself as a wonderful parent would treat a small child or as one
very best friend might treat another. If you work at taking good care of
yourself, you will find that you feel better about yourself. Here are
some ways to take good care of yourself—
- Eat healthy foods and avoid junk foods (foods
containing a lot of sugar, salt, or fat). A healthy daily diet is
usually:
five or six servings of vegetables and fruit
six servings of whole grain foods like bread, pasta, cereal, and
rice
two servings of protein foods like beef, chicken, fish, cheese,
cottage cheese, or yogurt
- Exercise. Moving your body helps you to feel
better and improves your self-esteem. Arrange a time every day or as
often as possible when you can get some exercise, preferably
outdoors. You can do many different things. Taking a walk is the
most common. You could run, ride a bicycle, play a sport, climb up
and down stairs several times, put on a tape, or play the radio and
dance to the music–anything that feels good to you. If you have a
health problem that may restrict your ability to exercise, check
with your doctor before beginning or changing your exercise habits.
- Do personal hygiene tasks that make you feel
better about yourself–things like taking a regular shower or
bath, washing and styling your hair, trimming your nails,
brushing and flossing your teeth.
- Have a physical examination every year to
make sure you are in good health.
- Plan fun activities for yourself. Learn new
things every day.
- Take time to do things you enjoy. You may
be so busy, or feel so badly about yourself, that you spend little
or no time doing things you enjoy--things like playing a musical
instrument, doing a craft project, flying a kite, or going fishing.
Make a list of things you enjoy doing. Then do something from that
list every day. Add to the list anything new that you discover you
enjoy doing.
- Get something done that you have been putting
off. Clean out that drawer. Wash that window. Write that
letter. Pay that bill.
- Do things that make use of your own special
talents and abilities. For instance, if you are good with your
hands, then make things for yourself, family, and friends. If you
like animals, consider having a pet or at least playing with
friends' pets.
- Dress in clothes that make you feel good
about yourself. If you have little money to spend on new
clothes, check out thrift stores in your area.
- Give yourself rewards—you are a great
person. Listen to a CD or tape.
- Spend time with people who make you feel
good about yourself—people who treat you well. Avoid people who
treat you badly.
- Make your living space a place that honors
the person you are. Whether you live in a single room, a small
apartment, or a large home, make that space comfortable and
attractive for you. If you share your living space with others, have
some space that is just for you--a place where you can keep your
things and know that they will not be disturbed and that you can
decorate any way you choose.
- Display items that you find attractive or
that remind you of your achievements or of special times or people
in your life. If cost is a factor, use your creativity to think of
inexpensive or free ways that you can add to the comfort and
enjoyment of your space.
- Make your meals a special time. Turn off
the television, radio, and stereo. Set the table, even if you are
eating alone. Light a candle or put some flowers or an attractive
object in the center of the table. Arrange your food in an
attractive way on your plate. If you eat with others, encourage
discussion of pleasant topics. Avoid discussing difficult issues at
meals.
- Take advantage of opportunities to learn
something new or improve your skills. Take a class or go to a
seminar. Many adult education programs are free or very inexpensive.
For those that are more costly, ask about a possible scholarship or
fee reduction.
- Begin doing those things that you know will
make you feel better about yourself—like going on a diet,
beginning an exercise program or keeping your living space clean.
- Do something nice for another person.
Smile at someone who looks sad. Say a few kind words to the
check-out cashier. Help your spouse with an unpleasant chore. Take a
meal to a friend who is sick. Send a card to an acquaintance.
Volunteer for a worthy organization.
- Make it a point to treat yourself well every
day. Before you go to bed each night, write about how you
treated yourself well during the day.
You may be doing some of these things now. There will be others you
need to work on. You will find that you will continue to learn new and
better ways to take care of yourself. As you incorporate these changes
into your life, your self-esteem will continue to improve.
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