(Read this in Norwegian – les denne på Norsk)
You can “train” your brain and thought patterns, just like the rest of your body. It requires some effort, just like it does when we train to become more physically fit, or when we go to school to learn something new.
We are what we repeatedly do. Excellence, then, is not an act, but a habit. – Aristotle
We have to keep working steadily over time to reach training goals. We know it’s not enough to work out just once, as it were, to be fully trained and in good shape.
Practice makes perfect
To change your thought patterns, you need to shift your focus and learn to use the techniques that you use when facing a challenge or are stressed, which also have to be practiced – you can’t change this overnight.
Scientists estimate that people think somewhere between 12,000 and 50,000 thoughts every day. Although this number is high, the most sensational finding from the researchers was that most of those thoughts are negative!
The way you choose to see yourself, and your belief that you can cope, affect the way you react. You can practice having a positive inner dialogue. Shifting your focus to things that you have mastered will help you solve the challenges you face, and give you faith that you can cope!
Tips to improve your self-esteem
Experience shows that people need help to shift away from negative to positive thoughts. It takes time to change, and along the way, it is easy to be most focused on the things you haven’t yet achieved. Change is not just about setting goals, but is also about what you can do to be motivated to move forward.
1) Set milestones and begin to practice with smaller changes
- You cannot change everything at once.
- If your challenge is setting limits for yourself, one obstacle to change may be the fear of how others will react when you say no. The first step might be to practice this in situations that you know you can handle. Don’t start with the person you dread most.
- It is not only results that matter, but that you have tried to do something.
2) Draw on good feelings from before
- You can find little moments or larger situations that you have mastered. Next time you are in a challenging situation, think of the feeling of mastery you had when you succeeded.
- Call up that feeling with you when you face your challenge, and see how it makes you better able to cope.
3) Keep track of positive happenings and your feelings of mastery
- One tip to help you keep your spirits up and see that you are on the right path is to record positive happenings and your experiences with coping along the way. This helps reinforce your sense that you are on the right path.
- As you begin to keep track of positive events, it is common for negative thoughts and feelings to be weakened – just by virtue of keeping these records. This happens because you give yourself permission to shift your focus from the things you can’t manage to the things that you can. That gives you more room for other thoughts, and the negative thoughts and feelings shift more into the background.
Remember that perfection is not the goal. Good enough is perfectly OK, you do the best you can!
The Mindfit app will help get you started!
Using proven methods and techniques, you will be guided to a better life – whether in stress management or self-esteem. Download the Mindfit App: On App Store / On Google Play
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