source: CONCERNED associates- Menominee, MI

Self-esteem

As one of the core elements of mental health, self-esteem is the sense of belief or pride in oneself that gives each person confidence to strive toward a goal or to reach out to others to form friendships and close relationships. Self-esteem makes each of us feel significant as a human being who has unique talents, abilities, and a tole in life. It is the small voice that whispers, "You're worth it. You can do it. You're okay."

Developing over time, self-esteem is not based on external factors, such as wealth or beauty, begin to build it as babies if we are nurtured and loved as we develop basic skills, such as out ability to talk. It is fostered when we learn to take care of ourselves. Low self-esteem is more common in people who have been psychologically or physically abused or neglected as children and may increase susceptibility to mental illness, such as depression, anxiety disorders and substance abuse. The techniques noted in this brochure are valuable aids to psychological health whether or not one is troubled, and they can also be helpful additions to professional counseling.

Exercising

Exercise has proven to be good not only for the body but also for the mind. It is particularly beneficial for mild depression. A number of studies of its psychological impact indicate that aerobic workouts such as walking, jogging, or biking can significantly improve the mood of mildly depressed individuals. Even non-aerobic exercise, such as strength-training, has been shown to boost spirits, improve sleep and appetite, reduce irritability and anger, and produce feelings of mastery and accomplishment. Exercise can also lower the risk for recurrence in depression. In a major 18-year study of 7,000 adults found that inactive men and women were at two to three times the risk form becoming depressed again as those who exercised regularly. Exercise is also an effective means to reduce anxiety.

Eating Right

Both the body and mind require good nutrition to run efficiently. Poor eating habits - skipping meals, wolfing them down, munching on junk food - can make people physically uncomfortable and psychologically uneasy, unable to concentrate on tasks at hand, relax or enjoy being with others. People who are depressed need to be especially watchful because they may lose their appetite, eat less, lose weight and can be at risk for nutritional deficiencies. A well-balanced diet should be part of every treatment plan. Individuals troubled by anxiety or depressive disorders should not use caffeine at all.

Talking to yourself

The old joke, "It's okay if you talk to yourself, just be careful when you start answering back!" Is not really a joke. We all talk to ourselves every day. As you are reading this brochure, you are talking to yourself. Some people constantly replay "old tapes of their life", worrying about what they should have or could have done differently. Negative self-talk is the most common way to increase anxiety and tension. People who avoid negative thinking improve their mental health much better than those who give in to critical thoughts or rely on others to make them feel better.

Here are 3 common ideas to make yourself upset! Albert Ellis, a nationally known psychotherapist shares these ideas.

1. I must be loved and approved by every significant person in my life at all times, if I'm not, that's awful and I must feel totally unloved!

2. I must be totally competent and achieving perfection at all times, and if I'm not, I'm a failure and must feel bad and miserable about myself.

3. I must have things go my way and others must do what I expect them to do, and if they don't, I must be upset, hurt, angry, and disturbed.

Keep a journal

Diaries keep track of facts and events. Journals provide a place to write about problems, concerns and the "WHYS?" Of everyday living. The more honest and prohibiting the entries, the better. A Southern Methodist University study discovered that writing for 20 minutes a day for four consecutive days helped people feel better psychologically.

The privacy, solitude and time foe reflection actually helps the mind, body and spirit to work together for a few minutes. Another study indicated that writing is even more helpful than talking for some.

Taking an optimistic view

Robert Ornstein and David Sobel, experts on stress management write in their book, Healthy Pleasures, "Optimism is the tendency to seek out, remember, and expect pleasurable experiences. It is an active priority of the person, not merely a reflex that prompts us to look on the sunny side."

Martin Seligman, author of, Learned Optimism, writes, "We can choose to change the habits of pessimism into optimism. Optimism is a set or learned skills. Once learned, these skills persist because they feel so good to use." Just reading these books felt good. We recommend them to you.