Learn How to Regain Self-Esteem With These 7 Easy Tips

How you can get your self-esteem back

When it comes to self-esteem and regaining it, I have a story to tell. My friend, who went from being a bubbly and dynamic girl to a battered, abused, and depressed woman. Then back to being the confident and attractive woman, she made herself to be. It amazes me to see the way she pulled herself together and made her rebound.

I will talk about how she rediscovered herself and transformed into an idol for others around her. It wasn’t a smooth transition for her, but all her efforts have surely paid off.

Get out of abusive relationships

how to regain self-esteem

When she was in an abusive relationship, she blamed herself for the mistreatment. She thought that it was her shortcomings that lead to such a disastrous relationship. She was afraid to talk to people and to seek help.

She had become introverted, depressed, and disinterested in life; her confidence and self-esteem were down the drain. She had let the man she loved to walk all over her and in doing so, lost her bright self. When she couldn’t take the abuse anymore, she decided to leave him and move on. And that became the turning point for her.

Getting out of the relationship and doing things on her own was not easy for her, but what it taught her was to be healthy and stand up for herself. She made her travails a learning curve towards progression and improvement.

Recognize that self-respect is a building process

Just as it takes a while to lose your self-respect, it also takes some time to regain or rebuild it. If you’ve never thought about self-respect, this is an excellent time to weigh the merits of respecting yourself and tailoring your life so that you hold yourself in the highest regard. What you most value is what you will pay attention to.

Psych Central

Face Reality

When you are faced with a questionable situation, the easiest way out of it seems to escape or run from it. But the real thing to do would be to face the situation and figure a way out of it. The first lesson to learn for regaining self-esteem is to face reality.

It is not easy to accept that to yourself or to anybody else, but you have to do it. That’s what my friend did. She faced the reality that she had lost her confidence and self-esteem.

Talk to friends

She talked about it not only to herself but to her friends. Facing the reality of her situation gave her an insight into what she is supposed to work on. She took advice and help from her good friends and tried to follow it.

Find your passions

My friend always enjoyed painting. She took up her interests with renewed energy. When you do something, you enjoy it boosts the feel-good emotion in you.

It makes you feel better about yourself. Any appreciation from others for your activities will enhance your sense of self and surge your confidence further up. So finding something you enjoy doing will help in regaining your self-esteem.

Love yourself

Like who you are – Self-perception plays a very vital role in how you project yourself. When you are not comfortable with who you are, you tend to come off as a meek and submissive person with a deep sense of self.

Stand up for yourself

When people see a person with a low or nil self-confidence or self-esteem, they tend to think that they can get away with mistreatment.

If the people around you have abused and pushed you around, remember that it is not your fault. It is their lowliness and your goodness that they are being allowed to treat you bad.

But, that doesn’t mean you should let them treat you that way. Muster the strength to confront and fight back. You are better than that. So don’t ever let yourself down in your own eyes.

Thank you for stopping by. I hope these tips on how to regain self-esteem can help you. Have a look at our article on how to stay positive and happy in life.

How PTSD Affects Veterans

Post-traumatic stress disorder (PTSD) is a psychological condition caused by a traumatic event. PTSD has different effects on people. Today we are talking about how PTSD affects our veterans.

Being a veteran that has PTSD, I know how hard it is to talk about it. It took me a long time to admit that I had issues and even longer to get help for it. I didn’t realize how PTSD affects veterans until I started doing some research.

How PTSD Affects Veterans

The effects PTSD has on veterans is similar to the effects that PTSD has on anyone else. PTSD symptoms in veterans include: Persistent re-experiencing of events (such as through flashbacks or nightmares)

  • Avoidance of anything that reminds the sufferer of the trauma
  • Negative changes in thoughts, feelings or perceptions related to the trauma (such as a persistent negative mood)
  • Changes in reactivity (such as angry outbursts)

Source: Healthy Place

Flashbacks

Flashbacks are another sign on how PTSD affects veterans. A flashback is where the person keeps reliving the traumatic events. Many triggers can cause flashbacks.

how ptsd affects veterans

We got back from Iraq, and we had vineyards next to our base. To keep birds away, farmers would use something that sounded like gunshots. Sometimes these would go off and throw me into a flashback of being in a firefight.

Nightmares are something veterans experience. I still have nightmares to this day, but they aren’t as bad as they were when I first came back.

I would have nightmares three to four times a week and sometimes more. The nightmares were about firefights, being shot, losing people and an IED blowing up next to my truck.

Mood changes

Veterans are suffering from PTSD experience mood changes. Things could be going right and then at the drop of a pin, their mood shifts. My mood swings were far and wide.

I could go from 0 – 10 in a matter of seconds. My anger was terrible when I came back from Iraq. I would try to drink my PTSD away, but this only made me angrier. An angry outburst is typical in veterans with PTSD.

Substance abuse

Alcohol and drugs are common in veterans with PTSD. Alcohol and drugs are used to numb and forget about the traumatic experiences. Alcohol doesn’t help veterans.

If anything, it makes things worse. Alcohol has cost me, friends and people, I loved. I didn’t have self-control and would drink until I couldn’t remember anything.

The rate of substance use disorders among veterans ranged from 3.7 per cent among pre-Vietnam-era veterans to 12.7 per cent among those who served in the military since September 2001. Source: SAMHSA

Suicide

Many veterans suffer suicidal tendencies, and many do commit suicide. Veterans that have seen combat and lost battle buddies often suffer survivor guilt. Veterans question why they didn’t die, and others did. Veterans often think it should have been them instead of their buddies.

In the last four years, the official government estimate on the number of veterans who die by suicide has gone from 22 a day to 17 a day in the latest Veterans Affairs report. But the rate of suicides among veterans didn’t decrease over that span. Instead, the way the figures are sorted and presented did.

Instead, outside experts note that by many markers, the problem has grown even worse. The total number of suicides among veterans has increased four of the last five years on record. From 2007 to 2017, the rate of suicide among veterans jumped almost 50 per cent.

Veterans are 1.5 times more likely to die by suicide than Americans who never served in the military. For female veterans, the risk factor is 2.2 times more likely. Source: Military Times

Relationship issues

Veterans with PTSD can have a hard time maintaining relationships. I can vouch for this from experience. It’s hard to stay with someone that has an alcohol or drug problem. Veterans can have anger issues, and if ignored, they can push their partner away. Veterans with PTSD have a hard time getting close to someone. Getting close to someone means vulnerability and veterans think they aren’t vulnerable.

Being a veteran with PTSD, it has been hard for me to maintain any relationship. I have come to the point in my life where I would rather be alone than to be with someone. I lost someone that I loved very much because of my issues with PTSD. One thing I didn’t realize was how that affected my daughter. I wasn’t the only one that lost. My daughter did, as well. I still have to deal with that to this day.

It’s not her fault her dad has issues. I don’t want to bring another woman in her life, and I do something to push her away. It would break my heart more than it does now.

Trauma survivors with PTSD may have trouble with their close family relationships or friendships. The symptoms of PTSD can cause problems with trust, closeness, communication, and problem-solving. These problems may affect the way the survivor acts with others. In turn, the way a loved one responds to him or her affects the trauma survivor. A circular pattern can develop that may sometimes harm relationships. (Source: VA.gov)

Conclusion

These are a few things on how PTSD affects veterans. If you see veterans with any of these issues, try to convince them to get help. It may be an uphill battle at first, but it’s worth it.

We lose too many veterans, and we need to do everything we can to stop this. I will be writing more on how PTSD affects veterans and solution to help our heroes.

If you are a veteran reading this, it’s not too late to get help. You might think that not getting help is more manly but I will tell you this. You will be more of a man if you admit you have an issue.

Thank you to all veterans that served. It’s also important to thank veterans’ spouses and family, it’s not easy being with someone in the military.

Are you stressed out? Have a look at our article on how to deal with stress positively!

15 Tips on How to Retain Memory Better

Easy Tips on How to Retain Memory Better

A memory remembered is useful if you want to achieve success in your life. It can help you learn faster, get a better job, and also generate more money.

If you commit yourself to try out new things, this ensures you can boost your memory.  Here are some tips on how to retain memory better.

Live in the moment.

An excellent method to enhance your memory is to pay attention to anything you are learning at that moment.

The objective here is knowledge retention. Failing to focus on the topic at hand means the information will not be fully remembered.

Don’t doubt yourself.

Remembering things is tough if you doubt yourself. Always be as specific as possible when you learn something.

Doubt causes you to remember the uncertainty. It doesn’t always make you forget, but it doesn’t allow you to recognize it.

It doesn’t mean you will forget, but it doesn’t mean you will remember.

Keep a diary or a calendar for appointments.

This is great on how to retain memory better.  A diary and calendar are excellent to keep track of events or dates. Use the calendar daily and keep it in the same place. You need to look at it every day. You will have to update it and also to make sure you aren’t forgetting something.

If you’re having trouble with your memory, try jogging or riding a bike. Health research shows exercise promotes the development of different brain cells. This assists in enhancing an individual’s mind.

Attempt to picture what you’re trying to remember.

When you see a mental image of what you want to learn, you will remember it better.

Imagine things like pictures, charts, and specific aspects of what you’re reading. When you think of this, you can recall the thoughts more efficiently.

Play a mind game.

To improve learning and remembering information, use the Mnemonics techniques. These are mind games that are used by kids when trying to understand something.

For instance, people apply I before E, except after C” to recall the English vocabulary. The letter “I” generally goes before “E” in words, except after the letter “C.”

Smaller bites of information.

Break complex information into smaller, digestible pieces. This simple technique is used to help somebody remember big numbers.

For example, your credit card number, phone number, and social security numbers are broken down into smaller numbers. This makes it easier to remember.

You can do the same thing with complex information that you’re trying to remember.

Mindful Meditation

Working memory, which is a bit like the brain’s notepad, is where new information is held temporarily. When you learn someone’s name or hear the address of a place you’re going to, you hang on to those details in working memory until you’re done with them. If they’re not useful anymore, you let go of them entirely. If they are, you commit them to long-term memory where they can be strengthened and recalled later.

Working memory is something we use every day, and it makes our lives a lot easier when it’s stronger. For most adults, the maximum we can hold in our working memory is about seven items, but if you’re not quite using your working memory to its max capacity, meditation is one thing you can try to strengthen it.

Research has shown that participants with no experience in mindfulness meditation can improve their memory recall in just eight weeks. Meditation, with its power to help us concentrate, has also been shown to improve standardized test scores and working memory abilities after just two weeks.

Why does meditation benefit memory? It’s somewhat counterintuitive. During meditation, our brains stop processing information as actively as they normally would.

Source: Fast Company

Feed your brain.

The brain needs fuel just like the body does, and a balanced diet includes fruits, vegetables, and whole grains. This will help you remember things.

Try and limit saturated fat in your diet.

Saturated fats can cause memory loss and less concentration. Drinking alcohol in small amounts can help your mind and cognitive skills. A glass of white wine a day is a perfect choice.

Visualization.

When learning a new phrase, put a picture with it. When you associate the photo with the information, it helps you remember.

This attention to detail can help cement it in your mind. Also, use the mental picture you formed to remember the information later.

Do not overload yourself with too much information at once.

To memorize information, you have to break it down instead of cramming everything at once.

Learning something quickly never helps anything. It will overwhelm you and set you up for memory failure.

You have to plan small study sessions to get into the habit of remembering.

Live in the moment.

If you pay attention to now, you are likely to remember it later. You won’t remember things you experienced by living in the past. Try not to dwell on the past or the future while making new memories.

How to Retain Memory Better With Supplements.

Fish oil supplements are excellent for your brain and can improve your memory. Fish oil has Omega 3 fatty acids, and studies have shown it enhances the brain’s memory.

Speak to your physician about dietary supplements before taking it. This way, you can make sure you are taking the right amount.

Pill organizer.

If you have a bad memory and you’re on medication, you might want to get a pill organizer. This will help you remember to take your medicine at the time you need to.

If you have forgotten to take your medication, you can look at your pill organizer to see when you last took your medicine.

Try a visual association to help with memory issues.

how to retain memory betterThis technique consists of putting an image with each phrase you want to remember. This makes remembering that phrase more memorable.

Research has shown that combining images and words is an excellent way to remember things. Try it out next time you are learning something.

It’s easier to retain memory better when they are unique to you.

Think about why you have to remember the information. For instance, if you’re going shopping, ask your self, why?

It might be for your child’s birthday, and when you think of that, it helps you remember to buy things.

You have to actively prepare your mind before you begin to try to remember something. It’s just like a runner, they need to stretch before running. You have to visualize yourself learning what you want to remember. This will also allow you to be prepared and organized.

I hope these tips on how to retain memory better will help you.  These strategies should help you remember something today or in the future. Just keep on using what you have learned on how to retain memory better, and you’ll enjoy your ability to remember essential details and facts of your life.

How Can Personal Development Help Me?

Live Your Very Best Life With Personal Development.

Changing our lives for the better is only an issue of changing behavior that is bad for good. For most, they’ve turned to action that is bad out of convenience or perhaps for lack of a much better focus.

This article will help you with personal development. You’ll quickly be moving toward transforming your life in ways you thought were never possible.

Personal development is a lifelong process. It is a way for people to assess their skills and qualities, consider their aims in life and set goals in order to realize and maximize their potential.

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Spiritual

Some people believe we’re just an extension and an advanced form of the animal species, but I believe humans are unique. I believe our spiritual qualities make us different from all other creations.

Now I consider myself an amateur in this area, but regardless of your background, I think you should evaluate what growth and change you want to make in this vital area. Spiritual and ethical values will help build a strong foundation underneath your quest for wealth and happiness.

I would recommend you be a student of the spiritual side of your nature. Make sure you study, practice and teach. Don’t be careless about this because it’s what makes us who we are, different from dogs, cats, birds, and mice. Whatever you have to read and assimilate to develop in this area, I would strongly suggest you do it.

(Source: Success.com)
Stop thinking negatively.

An excellent tip is to try to prevent yourself from thinking evil thoughts. We can rewire our thought patterns.

By recognizing a terrible idea, you will become more conscious of your dreams, and you will find yourself feeling better.

Make an effort to improve how you think by using catchphrases. By having particular concepts at the front of your mind, you could start applying them to the way you feel each day.

Famous slogans incorporate “Say yes,” “Fake it’ till you make it,” and many others. Using these may enable you to believe as well as feel much better.

Stick to your beliefs.

Stand up for your belief systems. Your convictions make your character, therefore be sure to guard everything you believe is best.

You will find occasions when we are tempted to stop and follow the herd. Nevertheless, standing up for your beliefs could motivate bravery in others and also prevent it before it begins.

Set goals.

You need to start every year by composing a list of things you’d love to accomplish throughout the year. Include items that will involve effort, but also entertaining things, such as a vacation.

By maintaining a list, you will see all of the goals you have for the year. This will allow you to keep it in focus and help you get everything done.

Watch your diet.

You can help yourself fight depression by ensuring your diet is loaded with sufficient complex carbs. Studies have shown that by not having plenty of complex carbs, you might be deprived of serotonin, which can result in depression.

Make sure your diet is full of fruits, veggies in addition to food made out of soy to keep depression at bay.

Get organized.
personal development

When you are feeling stressed, an excellent way to bring down your stress would be to get organized. Before going to bed every night, get yourself prepared for the following day.

Let your subconscious mind plan what you are going to do, and you will have the ability to concentrate on the situation in front of you rather than worrying about the future.

Don’t waste your downtime.

Monitor the way you spend your time. Our lives are loaded with a lot of activities, and some are time wasters.

Think of what we may have accomplished in our lives if we’d of better invested our precious time we spent mindlessly seated before the tv! Monitor your time so that you know exactly where it’s going.

Talk about your issues.

Everyone considering self-help must make sure to talk about their thoughts with friends and family that they trust.

It will be hard to go through hard times without finding someone to confide in, which means you must attempt to find someone who you can talk about your problems with.

Take responsibility for your actions.

Among the most challenging tips to swallow is taking responsibility for our actions. Take responsibility for everything that has gone wrong in your life.

Do not make excuses, you need to own the moment. You have paved the way to this particular moment, and it’s essential to experience the driver ‘s seat, regardless of the reason.

With this, you are going to gain the respect of your friends, family, and peers will open the door to some substantial personal growth.

Never give up.

When things get complicated, do not quit. On the path of personal development, quitting should not be a choice. You have to stay with it all of the ways to the end.

Quitting is the top reason that people fail. You cannot afford to be unsuccessful, which means you have to be 100% committed.

Have fun and be happy.

Pamper yourself and do things that make you happy. It is stress-relieving to do something that allows you to be happy and do them on your own.

Even if it is something simple like getting your nails done, look for time for these things, and do them so that you feel much better about yourself.

Help other people.

It’s vital that you feel that you have got a goal in life. You can accomplish this by reaching out to others who need help.

It can assist you in taking your thoughts off of your own problems and helping another person through theirs.

Additionally, it provides you with an alternative method to look at things.

Don’t be afraid of change.

When working on personal development, you have to figure out how to allow change. Things are always changing in life, plus you can’t control most of these changes.

Since changes are likely to happen, you might want to find out how to recognize them. There’s absolutely no use in dwelling on something that has already happened.

Nobody in this world is perfect.

Before you attempt to improve the way you see yourself, it’s imperative that you simply try to remember that nobody is perfect.

A primary reason that people feel bad about themselves is that they think regardless of what they did, they can’t achieve perfection. Instead, concentrate on enhancing practical characteristics.

Have discipline.

When you’re going through self-growth, always keep self-discipline. Figure out how to maintain control over your actions and thoughts.

For instance, you might have to get over the desire to eat more than you should or to refrain from drinking a lot of alcohol.

You don’t want any sort of life long addictions, which will jeopardize your health mentally or physically.

Value what’s important to you.

We’ve been raised to make compromises, but why must you conform to it if it makes you unhappy?

Break your old habits and follow what is significant to you. If anything is truly dear to you, plan your lifestyle around it and make compromises in favor of what is important to you.

Small changes will allow for more significant incentives in the end. The tips above outline a handful of adjustments that we can make to create those benefits.

All we have to do is focus on them. Eventually, the shortcomings in our lives will be something of the past.

10 Psychological Benefits of Mindful Meditation

Mindful Meditation

Meditation is the process of training your mind to focus and redirect your thoughts. We live in a world full of distractions, and most don’t take moments of quietness.

We have such busy schedules that we don’t have time for rest and mindfulness. We are like robots. We do things without taking time to think or reflect. This can result in anxiety, stress and other disorders.

The definition of meditation is: “a practice where an individual uses a technique such as mindfulness. They focus their mind on a particular object, thought or activity, to train attention and awareness, and achieve a mentally clear and emotionally calm state.”

Meditation helps you control your mind. Our experiences in life are also experienced in the brain. We remember the anger, pain, joy, love, and much more.

When we don’t use our minds, we are like robots. Our brain is involved with everything. We need to train our brain to take control of our actions.

This helps us choose the best way to respond. What we think is what we project and create.

1: Mindful meditation reduces stress

Stress raises our cortisol levels, and this leads to depression, anxiety, high blood pressure and insomnia.

A study of 1300 adults found that meditation decreases stress. The effects of meditation were higher in people with high levels of stress. (Source: Science Direct)

Our nervous system changes when we meditate, which reduces the symptoms of stress.

2: Meditation increases emotional stability and intelligence

Lower stress brings calmness. We feel connected to ourselves, and we can meet the challenges of life.

We are less emotional, we aren’t defensive, less reactive and don’t get as angry. This allows us to be positive and balance our emotions.

3: Mindful Meditation reduces feelings of loneliness

Meditation helps us live in the now instead of the past. Living in the past can lead to depression.

mindful meditation

When you meditate, you become more aware of your thoughts. Meditation helps you control the emotions and ideas responsible for feeling lonely.

A study of 50 senior women and men who took a mindful meditation program showed a reduction in feeling lonely as compared to those waiting to do the meditation program. (Source: Live Science)

4: Meditation controls anxiety

When we reduce stress, other things like anxiety, panic attacks or paranoia are diminished. A study followed up with 18 volunteers 3 years after an 8-week meditation program. Most of the volunteers who continued meditating had lower anxiety following the survey. (Source: Science Direct)

5: Meditation enhances self-awareness

More meditation equals more awareness of things you do and don’t like. You understand yourself better and grow to become a better version of you.

A tai chi program was offered to 21 women fighting breast cancer. The tai chi program improved the self-esteem of the 21 women more than those who received social support. (Source: BreastCancer.org)

6: Meditation increases empathy and compassion

Regular meditation gives you empathy toward others. Instead of criticizing them, you take their feelings into consideration and help them with their needs.

7: Meditation improves our sociability

When we feel nervous, depressed or anxious, we don’t want to hang out with other people.

Meditation allows us to think clearly about our feelings which help us connect with other people.

8: Mindful meditation improves sleep

Daily meditation allows us to have a clearer mind at bedtime. This results in higher melatonin levels which means better sleep.

A sleep study was done by the JAMA Internal Medicine of 48 middle-aged adults who had trouble sleeping.

Half did meditation and other exercises on their moment to moment thoughts, emotions and experiences.

A sleep education class on ways to improve sleep was given to the other half.

Over six weeks, each group met once a week for two hours. The group that did the meditation exercises saw a reduction of fatigue, depression and insomnia. (Source: JAMA Network)

9: Meditation can help fight addiction

Meditation gives us a mental discipline. This allows for self-control which helps us to discover our cause for addictive behaviours.

A study conducted on people with drug abuse felt meditation was one of the best tools to overcome addiction.

Researchers found that drug abusers in jail that were taught meditation relapsed less than those in regular recovery treatments. (Source: National Center for Biotechnology Information)

10: Mindful meditation helps control pain

When you meditate, you can calm and focus your mind. This can help you to control your pain and how you feel it.

As you move through space during meditation, you become aware of your body. This allows you to explore your body and pain.

You can start by taking 10 minutes daily to meditate and note the overall effect in your life and productivity.

Check out our article on How to Raise Your Consciousness

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