Self-Esteem

Building self-esteem involves concentrating on your strengths and accomplishments. To begin, it’s helpful to set small, achievable goals and acknowledge your successes, regardless of how small they may seem. Incorporating positive self-talk and challenging negative thoughts that undermine your confidence is beneficial. Additionally, surrounding yourself with supportive individuals who provide encouragement and support is important. Engaging in activities that bring you joy and enhance your feelings of self-worth is also advantageous. Over time, these strategies can help you cultivate a stronger sense of self-worth and the confidence needed to pursue your goals.

Here’s an example illustrating how to build self-esteem: (one of my clients story with the name changed)

Anisa, struggling with low self-esteem, decided to focus on her strengths. As guided by the therapist. She set small goals, like finishing a book each month, and celebrated each success. Practising positive self-talk and spending time with supportive friends boosted her confidence. Engaging in activities she loved, like painting and trekking, further enhanced her self-worth. Over time, Anisha’s efforts helped her build a stronger sense of self-esteem and confidence.

Low self-esteem may impede your ability to pursue opportunities and take risks. When you question your abilities, you are less likely to step out of your comfort zone and reach your full potential. This lack of confidence can result in missed opportunities as the fear of failure or judgement prevents you from taking on new challenges. Over time, low self-esteem can affect your mental health, relationships, and overall quality of life.

Also read about, 5 Ways To Enhance Communication Skills-

https://http://thevibrantaura.in/index.php/2024/03/26/5-ways-to-enhance-communication-skills/

Post-Traumatic Stress Disorder (PTSD) 

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after an individual experiences or witnesses a traumatic event, such as a natural disaster, serious accident, terrorist act, war/combat, rape, or other violent personal assaults. 

In the context of PTSD, trauma is often categorised into “Big T” trauma and “Small t” trauma, which helps to differentiate between the types and severity of traumatic experiences.

  1. Big T (trauma) refers to significant, often life-threatening events that can lead to PTSD. These events are typically sudden and overwhelming, creating intense fear, helplessness, or horror. Examples include:

1. Intrusive Memories: Recurrent, unwanted distressing memories of the traumatic event, flashbacks, and nightmares.

2. Avoidance: Avoiding thinking or talking about the traumatic event and avoiding places, activities, or people that remind one of the trauma.

3. Negative Changes in Thinking and Mood: Negative thoughts about oneself or others, feelings of hopelessness, memory problems, difficulty maintaining close relationships, and lack of interest in activities once enjoyed.

4. Changes in Physical and Emotional Reactions: Being easily startled or frightened, always being on guard for danger, self-destructive behaviour, trouble sleeping, trouble concentrating, irritability, and angry outbursts.

These types of trauma can profoundly impact an individual’s mental health, often requiring intensive therapy and support.

  1. Small t (Trauma) refers to less severe, but still distressing events that can also contribute to PTSD or other mental health issues, especially when experienced repeatedly or in combination with other stressors. These events might not involve immediate danger but can have a significant emotional impact. Examples include:
  1. Bullying or harassment.
  2. Divorce or breakup.
  3. Ongoing relationship conflicts.
  4. Financial difficulties.
  5. Significant life changes. (e.g., moving to another city/country, job loss)

While “small t” traumas might not result in PTSD on their own, their cumulative effect can be significant. They can lead to anxiety, depression, and other stress-related disorders, particularly if they occur during formative years or go unaddressed over time.

Recognizing and addressing both types of trauma is essential for mental health and well-being. If you or someone you know is struggling with the aftermath of a traumatic event, seeking professional help can be a crucial step toward recovery.

Also, read about ‘18 Journal Prompts for Mental Health’-

https://http://thevibrantaura.in/index.php/2024/03/16/18-journal-prompts-for-mental-health/

Thomas Kilmann Conflict Mode Instrument

The Thomas–Kilmann Conflict Mode Instrument is a conflict style inventory, which is a tool developed to measure an individual’s response to conflict situations.

The Thomas-Kilmann Conflict Mode Instrument (TKI) is a tool for assessing how individuals handle conflicts, categorising behaviour into five modes, each with practical examples:

1. Competing: Assertive and uncooperative. Example: A manager insists on implementing their own idea without considering team input. 

2. Collaborating: Assertive and cooperative. Example: Two colleagues work together to integrate their ideas into a project, ensuring everyone’s needs are met.

3. Compromising: Intermediate in assertiveness and cooperativeness. Example: A team splits resources equally to ensure all departments receive some benefit.

4. Avoiding: Unassertive and uncooperative. Example: An employee ignores a coworker’s mistake to avoid confrontation.

5. Accommodating: Unassertive but cooperative. Example: A team member agrees to work extra hours to help a colleague meet a deadline.

Taking the TKI can help you understand your conflict management style and improve your ability to handle conflicts constructively.

It’s a self-inventory test and won’t be seen by anyone else. 

Click here-

https://http://thevibrantaura.in/ninja-forms/6keil

The workplace is a complex jungle of sticky situations, and this conflict model is simply a tool to help organise ideas and come up with a game plan for bushwhacking through it. Like all tools, it’s not foolproof: it’s just designed to aid us in the difficult job of resolving conflict and managing our fellow complex humans.

Do also take the ‘Beck’s Anxiety Inventory test’-

https://http://thevibrantaura.in/index.php/2024/03/31/take-the-becks-anxiety-inventory-test/

How To Smile A Genuine Smile

A smile is powerful. It can lift moods, inspire empathy, or calm nerves, even without perfect teeth.

Researchers who study the effects of human smiles know that the Duchenne smile is among the most influential of human expressions.

A Duchenne smile is a genuine smile that engages the muscles around both the mouth and the eyes. This type of smile causes the corners of the mouth to turn up and the skin around the eyes to crinkle, forming crow’s feet. Named after the French neurologist Guillaume Duchenne, who studied facial expressions, the Duchenne smile is widely recognized as an authentic expression of true happiness.

For example – when a person wins a game or receives a surprise gift, their smile typically includes crinkling around the eyes, indicating genuine delight.

Duchenne smiles can improve mood and foster social bonds. They are associated with positive psychological states and can enhance interpersonal connections.

Studies show that Duchenne smiles are linked to longer life spans and greater well-being. People who frequently display Duchenne smiles tend to experience more positive social interactions.

Fake it till you make it. 🙂

Also, read about, ‘Pause For A Moment’-

https://http://thevibrantaura.in/index.php/2024/04/30/pause-for-a-moment/

Stop Feeling Guilty For..

Start living for yourself.

Do connect with Vibrant Aura by Sejal at www.thevibrantaura.in

Consistency Is The Key

Consistency serves as the foundation for a life filled with balance and fulfilment, especially during the morning time when cortisol levels are high. By consistently engaging in positive habits and activities, such as daily exercise, journaling, or spending quality time with loved ones, you create a framework for sustained well-being. These regular practices contribute to your mental, physical, and emotional health, helping you navigate life’s challenges with greater resilience and clarity.

For example, dedicating just 30 minutes each day to physical activity, whether it’s a brisk walk or a yoga session, can boost your mood, increase energy levels, and improve overall fitness, particularly beneficial during the morning when cortisol levels peak. Similarly, setting aside time for self-reflection or mindfulness can promote emotional well-being and reduce stress.

Remember, the key is not to overwhelm yourself with perfection but rather to embrace progress over time. By prioritising consistency in your daily routines, especially during the morning, you pave the way for long-term happiness and fulfilment.

Also read about, 18 Journal Prompts for Mental Health Prompts-

https://http://thevibrantaura.in/index.php/2024/03/16/18-journal-prompts-for-mental-health/