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Are you running on empty? 10 tips to build your self esteem instantly

Are you running on empty? 10 tips to build your self esteem instantly

It is easy to lose your sense of self when life becomes overwhelming. There is so much pressure on us today. Everyone has their best show reel on display for the world to see and the demands to try and keep up can be exhausting. Even the most positive, confident people have days where they feel low and lacking in self-esteem. The good news is, every day we actually have a choice. We can choose to take action and introduce self-esteem building habits that will drastically improve our energy levels, the way we feel about ourselves and how we see the world around us.

Here are 10 tips that will instantly fuel your self-esteem:

1.Set your sleep state

Before you fall asleep, remind yourself of all of your positive qualities and attributes. The last five minutes of your day before you enter into your sleep state are actually the most important five minutes of the day. During this time, you are going to actually tell your subconscious mind how you feel. It makes sense doesn’t it to fill your mind with all that is right about you and not with what is wrong? Let go of all the day’s worries and look forward to a new day and a new beginning.

2. Rise and shine

Set your positive mood for the day as soon as you wake up. Those first few minutes upon waking are a perfect time to set your mindset and mood for the upcoming day. The attitude of gratitude is definitely the foundation for a positive life so before you get out of bad each morning, reflect and give thanks for all the wonderful things in your life. When you start to focus on all of your blessings, you will realize that you are far richer than you think.

3. Practice affirmations

Basically an affirmation is a short statement which affirms something to be true. Affirmations are a proven method of self-improvement because of their ability to rewire our brains and said often enough and with conviction, affirmations can enhance your world and build up your self-esteem.

You could repeat the following affirmations if you are unsure of where to start:
I am strong
I believe in myself
I approve of myself

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Continuously filling your mind with what is right and not what is wrong will improve every area of your life.

4. Back yourself

Back every decision you make. There is no-one more qualified than you to decide on your life’s future direction. Don’t allow others to dull your shine or deplete your self-esteem. Commit to accomplishing all of your personal and professional goals on your own terms. This is your life. Commit to living it passionately. Nothing fuels self-esteem more than living your life’s purpose.

5. Mind your language

Our self talk fuels our health, our wellbeing and our self-esteem. Negative self talk really is an easy habit to slip into, especially if you are surrounded by negative people or are just feeling overwhelmed. Take notice of your self talk from now on. Negative self talk can influence your outlook on life, your energy levels, your relationships and even your health.

Do you constantly use phrases like “I can’t; I am not good enough; I am stupid?”

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Make a commitment to quit the negative self talk for life. Start to take the necessary steps to clean up your vocabulary. Remove negative descriptive words and phrases and commit to replacing them with ones that are positive.

You know how uplifting it is when someone pays you a genuine compliment? Well, don’t wait for that to happen. Be your own best friend and start to acknowledge all of your positive qualities and mind blowing achievements.

6. Mind your thoughts

Your mind is like a garden bed. If you plant powerful, positive seeds in your mind, your whole being will flourish. Make it a habit to de-clutter your mind throughout the day. Don’t underestimate the power of your thoughts. Just as thoughts can escalate stress, they can also relieve stress.

Start to really focus on what thoughts you are repeatedly having. What are you filling your mind with?

You know positive thoughts really do call forth a positive life so harness the power of your own thoughts and beliefs to ensure your self-esteem is overflowing.

7. Say NO

Start saying no to perfectionism and comparisons. A great way to deplete your self-esteem is to continuously compare yourself to others. Most of us would readily admit that no good ever comes from comparing our own life to anyone else’s, but yet whether we like it or not, so many of us are guilty of doing it.

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Next time you catch yourself using someone else as a benchmark for your own worth, here is a powerful tip – STOP!

Instead, gently shift your energy and attention to your own achievements, your personal goals and your positive qualities and attributes.

How you measure up against others holds absolutely no importance in your life. Why compare yourself to others? No one in the world can do a better job of being you than you.

And while you are at it, say NO to Perfectionism. Being perfect is simply unattainable for all of us. Let it go. Aim to be the healthiest, best version of YOU instead.

8. Express yourself

If we express our needs, wants, values and boundaries clearly and confidently to our family and friends, this will keep self-esteem levels well and truly overflowing. It is healthy to speak your truth and manage your energy. Both mental and physical energy requires attention and your energy can easily be depleted especially by others if you do not prioritize what feels right for you.

9. Be true to yourself

Live your life doing what feels right for you, not what someone else thinks you should do!

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10. Practice self-care

If we make healthy choices every day in regards to food and exercise, we will absolutely be rewarded with wellness, increased vitality and we will definitely improve our self esteem levels.

If we do just a few things regularly to renew our energy and revitalize our spirit, like witness a sunrise or sunset, hug our loved ones, laugh with our friends, or walk on the beach, this will improve our wellbeing and will also help to boost our self esteem.

We all have days where we feel depleted on all levels, but make the effort to invest in yourself every day. Remind yourself often of your magnificence.

Prioritizing your self care, your wellness and building self esteem is one of the greatest ways that you can show love to yourself, your family and to your friends.

Featured photo credit: Stokpic – Ed Gregory via stokpic.com

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Jo Ettles

Jo Ettles is a published self help author, international writer, speaker and extremely gifted intuitive life coach.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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