466 - Developing Self-Esteem and Self-Efficacy

Developing Self-Esteem and Self-Efficacy

Presented by: Dr. Dawn-Elise Snipes

Executive Director, AllCEUs Counseling Continuing Education

Podcast Host: Counselor Toolbox, Case Management Toolbox

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Objectives

• Understand what self esteem and self-efficacy are, why they are important and how to develop them

The Nature of Self-Esteem

• How people feel about theirself in contrast to who people think people “should” be

• The more rejecting people are of theirself, the more

• Distress people experience

• people seek external validation or withdraw

• In order to develop healthy relationships people need to

• Feel good about theirself

• Get in touch with theirself and their true values

• Believe people are a lovable and worthwhile person

• Choose actions in harmony with their true self

The Gift of Mindfulness

• Teaches people to live in the moment

• Not stuck in guilt or resentment of the past

• Not paralyzed by fear of the future

• Putting one foot in front of the other

• Cornerstone of mindfulness is acceptance

• Nonjudgmental

• Letting be

• Patient

• Mindfulness teaches that when people trust theirself and act with awareness and purpose people become more self reliant

Note: The book will give people access to online, recorded versions of several meditations

Impact of Mindlessness

• Ignoring or invalidating how people feel

• Failing to integrate feelings, thoughts, sensations and urges

• Running on autopilot and not making time for the things that are important (getting us closer to our ideal selves)

• Blindly adopting mainstream messages of who/what we should be

• Not in harmony with who we really want to be

• Not achievable or realistic

Developing a Self-Concept and Efficacy

• You are more than your accomplishments or your bank account.

• What do you want to stand for (values)?

• Download a values list and circle the ones that are important to you.

• Identify how you CURRENTLY demonstrate those.

• Identify other ways you could demonstrate those.

• What things do you do that go against your values? (i.e. impatience)

• What could you start doing today to address one of those?

Developing a Self-Concept

• What things are you good at, and what are your accomplishments?

• What traits/values do those accomplishments and strengths represent? Success, courage, determination, creativity, compassion

• How would your friends describe you?

• Loyal, compassionate, caring, honest…

• How do you demonstrate those?

• Self Esteem Acronym (THINK)

Breathing and the Body

• The constant noise often keeps people from addressing the underlying issues of emotional turmoil

• Life becomes focused on treading water

• Forward goals are exchanged for just surviving

• This reduces self-efficacy

• Mindfulness and self-awareness help people quiet their thoughts

• By making contact with the present moment people can:

• Find their strength

• Learn to grow

• Choose how people wish to respond

Activities

• A Deep Full Breath

• Abdominal breathing signals the brain to slow down and relax. “Rest and digest”

• Simply paying attention to breath often causes it to slow down

• Feel the loving touch (their Breath)

• Life begins and ends with breath

• Breathing helps relax the body and move Qi

• Add visual and auditory breathing reminders

Activities cont…

• In and Out

• Do a body scan and yay attention to what their body is trying to tell them

• Inhale and take in positive affirmations

• Make a list of 1-3 affirmations

• Exhale and let go of stress and negative energy

• Envision stress leaving like a wave/cloud/balloon

• Note: This can also be done with bubbles

• Practice noticing points of tension/tightness/heaviness and feel them relax or lo