Loving Yourself Workbook
Discover these strategies to love yourself more every day!
When babies are born they already know what their self worth is; but as life moves on, the comments, expectations, and attitudes of other people will wear down this natural sense of self worth. Your self worth is what enables us to believe that we are capable of doing our best with our talents, of contributing well in society, and that we deserve to lead a fulfilling life. Building it up again is therefore natural, essential, and healthy.
1. Understand the power of your attitude toward yourself and views about yourself. How you perceive yourself, how you talk about yourself, and how you represent yourself eventually become the reality for you. And if it happens that you’re putting yourself down, belittling your worth, and making light of your talents in the face of others, then you will come across as self-effacing, low in self-esteem, and almost a part of the wallpaper.
This isn’t humility, it’s self-denial and an attempt to lessen your presence. On the other hand, if you exaggerate your qualities, talents, and skills, you’ll come across as egotistical and arrogant but oddly enough, this is not about over-estimating your self-worth but about deceiving yourself through insecurity.
There is a middle pathway and it is the one in which you recognize and celebrate the fact that you are a valuable person, equal to everyone else, and that your talents and thoughts are unique and worthy. Getting to this belief can be difficult if you have spent years underestimating your worth but it is always possible to change your thoughts and to learn to value yourself.
2. Learn to overcome a fear of self-love. Self-love is often equated with narcissism, egotism, and some kind of one-way trip to introversion. This is probably partly because the English language has a hard time dealing with the word “love” – it has to cover a lot of territory for the many different types of love out there.
It is also mired in the confusion people feel about the messaging to do good unto others, to always be charitable, and to give, give, give, of oneself. While these are noble intentions, they can often be taken out of proportion and used to downplay putting one’s own needs and wants beneath those of others out of a fear of being perceived as selfish or inward-looking. Again, this is about getting the balance right.
3. Trust your own feelings. Self-worth requires that you learn to listen to and rely upon your own feelings and not automatically respond to the feelings of other people. Once those around you establish that you’ll respond to what they want, they lack any incentive to not make use of your responsiveness, and that sets a bind for you that can be hard to break (but break it you must).
When you trust your own feelings, you will realize that when demands are placed upon you, you don’t feel great and you will want to respond with what works better for you, or for both of you, rather than what works better for everyone else except you.
Self-worth plummets when we let others make decisions for us. Initially this may seem like the easy route and one that allows you to avoid hard choices. Ultimately though, it turns into the hard route because you will always find yourself boxed in by what other people decide for you.
And then suddenly, if the people who make decisions for you disappear from your life, you are left alone and indecisive. That is a very earth-shattering place to end up in and it’s more likely than not to happen if you’re not prepared to make decisions for yourself.
4. Analyze yourself. Many of us live in a culture that is very fond of going to see someone else to analyze us. Unless you’ve got a serious disorder, garden variety uncertainty and lack of purpose does not need analysis by someone else. It needs analysis by yourself so that you can clearly recognize where you’re underestimating yourself and short-changing yourself. Here are some questions for your self-analysis:
5. Stop making your self-worth conditional on other people. Once you try to live up to an image of what you think others want to you to be, you lose self-worth. Instead, you are following a compass set by other people’s expectations, whether or not those expectations are clearly defined or implied.
Unfortunately, many people live this way, including making such choices as studies, career, where to live, and how many children to have, all based on expectations from parents, spouses, friends, and the media, and mostly because they are afraid of standing up for their own preferences and respecting their self-worth.
Be very wary of listening too much to people who regret the choices that they made in life and are willing to inflict their distress or anger at this regret upon others (especially upon the next generation).
Such people won’t enlighten you as to the path of acting on your self-worth but will try to either live out what they didn’t get through you or even expect you to have the same rotten experiences they had by giving poor information, incorrect details, or simply omitting to inform you at all.
People with healthy self-worth will share their insights and learning with you, and will be willing to guide you around life’s many traps. Look for those people to mentor you rather than being misguided by the unhappy people.
6. Tell yourself that you matter. Realistic self pep-talks are great and affirming your self-worth openly to yourself can be a very good way to start changing the internal negative speak that you might have developed over time.
Make set times during the day to remind yourself that you’re a great person. Tell yourself you’re special, wonderful, lovable, and loved. Affirmative talk is not the sole solution but it is part of a range of methods for boosting yourself and for taking out time to acknowledge that you do matter, as much as every person around you.
7. Prove to yourself that you matter. One of the problems with much advice on self-affirmations is that there is a sense that affirmations are in and of themselves magic. And that they are all that’s needed to improve your sense of self. If only that were so, it’d be very easy to build self-worth! The reality is somewhat different and while it’s important to use positive self-speak, it is also important to act on your sense of self-worth.
And this is achieved by recognizing and accepting responsibility. Responsibility is about owning up to the fact that you are in control of your attitude, your reactions, and your sense of worth. As Eleanor Roosevelt once said, “no one can make you feel inferior without your consent”, and that is the crux of poor self-worth – letting other people and circumstances serve as the source of lowering your self-worth is going to keep you stuck.
8. Heed opportunities. Opportunities present themselves in all sorts of ways. Grasping them is altogether another matter and not one many of us are adept at doing. Part of building self-worth is learning to recognize opportunities, however small, and working with them.
Sometimes a great deal of patience will be called for; at other times, much self-restraint and downsizing of ambition might be needed. Whatever the case, take the opportunities life offers you and make the most of them because you deserve to do so.
9. Value yourself regardless of your job and earnings. Undervaluing your worth in tangible terms is a self-worth trap. This step is about money, plain and simple. In societies that tend to value people by what they do rather than by who they are, there is a great risk of undervaluing your self-worth because it’s tied up in earnings and job prestige.
If you ever find yourself replying “Oh I’m just a …” in reply to the question “So what do you do?”, you’re suffering from a self-worth deficit. You are not “just” anything – you are you, a unique, valuable, and wonderful human being who matters. If you equate self-worth with doing something that is recognized by a monetary or socially discernible scale of wealth and if you don’t feel you meet that, then kaboom! You can easily lose your self-worth.
10. Value your time. Alongside undervaluing yourself because of the job you have or the earnings you make is that of how you spend your time. If you’re performing volunteer or low-paid support work that eats up your time well beyond what you can afford, and you’re neglecting other parts of your life, such as looking for a job, spending time with your family, or ensuring that your own life is running smoothly, then it’s possible that you’re caught up in competing value systems.
The first value system is that which tells us we must volunteer or contribute community service to others more needy in society because it is both noble and essential for our own sense of well-being. The second value system is that which rewards us for knowing our self-worth and for expecting good compensation for what we contribute to society.
These two competing values create tension for many well-meaning people who want to give but find themselves caught up in the challenges of lack of time, lack of money, and a sense of inadequacy with all the juggling.
Ultimately, if you are stressed out, feeling undervalued, and you’re inadequately compensated, your balance of these two values has become skewed and has depleted your self-worth.
Eventually this will lead to one of more of the following: being sick, exploding and walking out for good, resenting the loss of your time, and/or perpetuating an unhealthy balance that not only impacts you but serves as a poor role model for your children, friends, and others watching you. When you feel a need to downplay your talents and skills and give them away freely or at little cost, it’s a wake-up call to take back your time and to start valuing yourself more.
11. Follow through. Maintain your focus on self-worth as an important part of what goes into making you whole. Make time on a regular basis to check on your progress in building your self-worth and be patient. It takes time to change negative self-talk and putting yourself last.
If your entire pattern of interacting with others has been based on effacing yourself as much as possible, it will take a lot of courage to make the changes needed and there will be some people who find the new, more assertive you a little confronting. Don’t let that worry you because it’s about your journey, not theirs. And you are seeking to gain respect as you go, something that people pleasers rarely have.
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