Be non judgmental as you identify your Inner Critic and make a commitment to yourself that you will change the ways you think about yourself as this is an important key to enhancing your self esteem.
Replace your Inner Critic with an Inner Supporter As you learn to identify your Inner Critic, experiment with ways to block and silence it.
At the end of each day write down the things you feel pleased about that you have done )
, acknowledge positives in yourself and give an example (I'm caring – I listened to a friend who was feeling sad) and the things you appreciated about the day (the warmth of the sun, delicious food, interesting lectures).
For example, if your friend was feeling down you would not tell them that they are stupid, nor would you lock them away and not let them do things that would help them feel better.
You might also say ‘It's OK to feel sad/angry/ fearful’ and not make them feel bad because they have feelings.
Think about your long-term goals (write yourself a letter from the future saying what you have achieved), medium term goals (what do I want to achieve for myself over the next semester/month or even the next week) and short-term goals.
When thinking about a short term goal, ask yourself: ‘What do I want to do TODAY that will lead me to feeling good about myself and in control of my life?’ or ‘What do I want to achieve in this study session?’ Writing down your goals is a great motivator and guide to achieve what is important to you.
Do relaxing activities. Try the following: take a long warm bath; play your favorite music; watch a funny film; spend time with a friend; look at, feel and smell a flower; try a new food; learn about another culture; stand on fresh grass in bare feet; stand in the rain and laugh; sit in sunshine with a cup of tea; hold a stone in your hand and feel the surface.
Rather than dwelling on the negatives, think about things, events, people, conversations in the past, present and the future that remind you of your strengths, your worth as a person and the things you enjoy.
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