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You Can Be Mentally Stronger If You Do This Small Act Every Day

You Can Be Mentally Stronger If You Do This Small Act Every Day

As humans, we tend to set goals throughout our entire lives and dedicate most of our time trying to achieve them. That gives us purpose and motivation to strive forward. Yet, it can have detrimental consequences to our mental health, activating stress indicators that come as a byproduct of pushing ourselves too hard towards massive goals.

As psychologist Karl Weick suggests in his article “Small Wins,” we should make it an everyday practice to focus our attention towards the positive by counting each small win we make. By taking the Alcoholics Anonymous as an example, he suggests that the principle works due to the change in perspective. Instead of focusing on overwhelming and complex goals, participants are encouraged to choose small, achievable daily actions:

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The impossibility of lifetime abstinence is scaled down to the more workable task of not taking a drink for the next 24 hours, drastically reducing the size of a win necessary to maintain sobriety.

By celebrating these small, daily wins, participants feel more confident and motivated to achieve the same satisfactory feeling the next day, and so the behavior gains momentum leading to an almost effortless achievement of the ultimate goal.

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The Dangers of Dreaming Big

We are encouraged on a daily basis to “dream big” and set our bars high if we want to achieve great things. This phrase is an inescapable part of every motivational speech by almost every successful person who ever lived. There is nothing wrong in the saying itself, yet it tends to be misinterpreted by us, the regular mortals who are fascinated by fairy tale stories of dreams that come true to those who are brave enough to wish and focus on the ultimate goal.

For every great achievement ever made, there have been a million of small wins and breakthroughs that gradually led there, and this is something many people tend to overlook when working on achieving their goals. If we forget to appreciate the small wins we regularly make, the following negative consequences will appear:

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  • Our sense of self-worth can be worsened
  • We risk feeling bad about ourselves and feeling incompetent when we constantly compare present state to our final goals, which can only lessen our chances of making progress
  • We are prone to the feeling of failure and depression when our goals can’t be achieved
  • The increased amount of stress we have to cope with when we work on getting it all and now is counterproductive, as it blocks our productivity and weakens our physical health

Once we change the perspective from big to small and break our final goal into smaller, achievable chunks, we take the pressure off and avoid the risks to our health. By focusing on everyday progress, we automatically feel much more motivated, which causes our brain to get hooked on the positive rush and the feeling of accomplishment striving to achieve more. Understanding the importance of small wins and knowing how to apply it to your everyday life will cause tremendous benefits to your goal achieving and your overall health.

Here is the 4-step process you can take to develop the habit of celebrating small wins:

Step 1: Start small

First of all, you need to write down your final goal, and forget about it. It sounds silly, but this will help you focus on the fragments ahead of you, which is the only way to get things done. Instead of wasting energy on planning months ahead, focus on the next day’s challenges only. Be here and now and only think one step ahead in order to move forward. This will give you the constant sense of accomplishment, which will motivate you to move forward and boost your self-esteem.

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Step 2: Reflect often

Every once in a while, take some time to reflect on your progress. So often we focus on goals yet to be accomplished and forget about the progress that has already taken place. This means comparing yourself — with yourself. For example, if your goal is to lose certain amount of weight, instead of beating yourself up for not getting there yet, you should compare some older photos of yourself to the new ones. By doing so, you will get the visual proof of your progress which serves as great inspiration for future advances and inspires positive emotions.

Step 3: Reward yourself

From early childhood, we get familiar with the achievement — reward formula which makes us consider it a norm in each such situation. Therefore, if you achieve certain success, no matter how big or small, your mind expects that you provide yourself with an adequate prize. If the reward doesn’t come, your motivational fuel gets drained, making your efforts futile. So, next time when you catch yourself single-mindedly chasing a complex goal without appreciating the small wins, give yourself a break and treat yourself to a movie, favorite sweet, or a short trip with your friends.

Step 4: Enjoy the process

Maybe the most important element to keep in mind in order to maintain mental strength in a competitive and goal-oriented world is to remind yourself to be content with yourself and the goals achieved. Remember to have fun and not take yourself too seriously. Enjoy experimenting and growing. By appreciating the process and the lessons learned, you will be able to avoid the stress and negative emotions, even if you don’t achieve the ultimate goal.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on March 30, 2020

What Does Self-Conscious Mean? (And How to Stop Being It)

What Does Self-Conscious Mean? (And How to Stop Being It)

Have you ever walked into a room and felt like your nerves simply couldn’t handle it? Your heart beats fast, you start to sweat, and you feel like all eyes are on you (even if they’re really not). This is just one of the many ways that being self-conscious can rear its ugly head.

You may not even realize you’re self-conscious, and you may be wondering, “What does self-conscious mean?” That’s a good place to start.

This article will define self-consciousness, show how practically everyone has faced it at one point or another, and give you tips to avoid it.

What Does Self-Conscious Mean?

According to the Merriam-Webster dictionary, self-conscious is defined as “conscious of one’s own acts or states as belonging to or originating in oneself.”[1]

Not so bad, right? There’s another definition, though — one that speaks more to what you’re going through: “feeling uncomfortably conscious of oneself as an object of the observation of others.” For those of us who regularly deal with extreme self-consciousness, that second definition sounds about right.

There are many different ways self-consciousness can spring up. You may feel self-conscious around people you know, like your family members or closest friends. You may feel self-conscious at work, even though you spend hours every week around your co-workers. Or you may feel self-conscious when out in public and surrounded by strangers. However, you probably don’t feel self-conscious when you’re home alone.

How to Stop Being Too Self-Conscious

When you’re in the throes of self-consciousness, it’s nearly impossible to remember how to stop feeling that way. That’s why it’s so important to prepare ahead of time, when you’re feeling ready to tackle the problem instead of succumbing to it.

Here are a variety of ways to feel better about yourself and stop thinking about how others see you.

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1. Ask Yourself, “So What?”

One way to banish negative, self-conscious thoughts is to do just that: banish them.

The next time you walk into a room and feel your face getting red, think to yourself, “So what?” How much does it really matter if people don’t like how you look or act? What’s the worst that could happen?

Most of the time, you’ll find that you don’t have a good answer to this question. Then, you can immediately start assigning such thoughts less importance. With self-awareness, you can acknowledge that your negative thoughts are present and realize that you don’t agree with them.[2] They’re just thoughts, after all.

2. Be Honest

A lie that self-consciousness might tell is that there’s one way to act or feel. Honestly, though, everyone else is just figuring life out as well. There isn’t a preferred way to show up to an event, gathering, or public place. What you can do is be honest with your feelings and thoughts.[3]

If you feel offended by something someone says, you don’t have to smile to be polite or laugh to fit in with the crowd. Instead, you can politely say why you disagree or excuse yourself and find a group of people who you relate to better. If you’re nervous, don’t overcompensate by trying to look relaxed and casual — it’ll be obvious you’re putting on a front. Instead, nothing is more endearing than saying, “I’m a little nervous!” to a room of people who probably feel the exact same way.

On the same note, if you don’t understand why someone wants you to do something, question it. You can do this at work, at home, or even with people you don’t know well. Nobody should force you to do something you don’t want to do.

Also, even if you’re willing to do what’s asked of you, there’s nothing wrong with asking for more clarification. People will realize that you’re not a person to be bossed around.

3. Understand Why You’re Struggling at Work

Being self-conscious at work can get in the way of your daily responsibilities, your relationships with co-workers, and even your career as a whole. If you’re facing some sort of conflict but you’re too nervous to speak up, you may be at the whim of what happens to you instead of taking some control.

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If you’re usually confident at work, you may be wondering where this new self-consciousness is coming from. It’s possible that you’re dealing with burnout.[4] Common signs are anxiety, fatigue and distraction, all of which can leave you feeling under-confident.

4. Succeed at Something

When you create success in your life, it’s easier to feel confident[5] and less self-conscious. If you feel self-conscious at work, finish the project that’s been looming over your head. If you feel self-conscious in the gym, complete an advanced workout class.

Exposing yourself to what you’re scared of and then succeeding at it in some way (even just by finishing it) can do wonders for your self-esteem. The more confidence you build, the more likely you are to have more success in the future, which will create a cycle of confidence-building.

5. Treat All of You — Not Just Your Self-Consciousness

Trying to solve your self-consciousness alone may not treat the root of the problem. Instead, take a well-rounded approach to lower your self-consciousness and build confidence in areas where you may struggle.

Even professional counselors are embracing this holistic type of treatment[6] because they feel that the health of the mind and body are inextricably linked. This approach combines physical, spiritual, and psychological components. Common activities and treatments include meditation, yoga, massage, and healthy changes to diet and exercise.

If much of this is new to you, it will pay to give it a try. You never know how it will impact you.

If you’re feeling self-conscious about how your body looks, a massage that makes you feel great could boost your confidence. If you try a new workout, you could have something exciting to talk about the next time you’re in a group setting.

Putting yourself in a new situation and learning that you can get through it with grace can give you the confidence to get through all sorts of events and nerve-wracking moments.

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6. Make the Changes That Are Within Your Control

Let’s say you walk into a room and you’re self-conscious about how you look. However, you may have put a lot of time and effort into your outfit. Even though it may stand out, this is how you have chosen to express yourself.

You have to work on your internal confidence, not your external appearance. There’s nothing to change other than your outlook.

On the other hand, maybe there’s something that you don’t like about yourself that you can change. For example, maybe you hate how a birthmark on your face looks or have varicose veins that you think are unsightly. If you can do something about these things, do it! There’s nothing wrong with changing your appearance (or skills, education, etc.) if it’s going to make you more confident.

You don’t have to accept your current situation for acceptance’s sake. There’s no award for putting up with something you hate. Confidence is also required to make changes that are scary, even if they’re for the better. Plus, it may be an easier fix than you thought. For example, treating varicose veins doesn’t have to involve surgery — sometimes simple compression stockings will take care of the problem.[7]

7. Realize That Everyone Has Awkward Moments

Everyone has said something awkward to someone else and lived to tell the tale. We’ve all forgotten somebody’s name or said, “You too!” when the concession stand girl says to enjoy our movie. Not only are these things uber-common, but they’re not nearly as embarrassing as you feel they are.

Think about how you react when someone else does something awkward. Do you think, “Wow, that person’s such a loser!” or do you think, “What a relief, I’m not the only one who does that.” Chances are good that’s the same reaction others have to you when you stumble.

Remember, self-consciousness is a state of mind that you have control over. You don’t have to feel this way. Do what you need to in order to build your confidence, put your self-consciousness in perspective, and start exercising your “I feel awesome about myself” muscle. It’ll get easier with time.

When Is Being Self-Conscious a Good Thing?

Self-consciousness can sometimes be a good thing[8], but you have to take the awkwardness and nerves out of it.

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In this case, “self-aware” is a much better term. Knowing how you come off to people is an excellent trait; you’ll be able to read a room and understand how what you do and say affects others. These are fantastic skills for people work and personal relationships.

Self-awareness helps you dress appropriately for the occasion, tells you that you’re talking too loud or not loud enough, and guides a conversation so you don’t offend or bore anyone.

It’s not about being someone you’re not — that can actually have adverse effects, just like self-consciousness. Instead, it’s about turning up certain aspects of yourself to perform well in the situation.

Final Thoughts

When you’re self-conscious, you’re constantly battling with yourself in an effort to control how other people view you. You try to change yourself to suit what you think other people want to see.

The truth, though, is that you can’t actually control how other people view you — and you may not even be correct about how they view you in the first place.

Being confident doesn’t happen overnight. Instead, it happens in small steps as you slowly build your confidence and say “no” to your self-consciousness. It also requires accepting that you’re going to feel self-conscious sometimes, and that’s okay.

Sometimes worrying that there is a problem can be more stressful than the problem itself. Feeling bad for feeling self-conscious can be more troublesome than simply feeling it and getting on with the day.

Forgive yourself for being human and make the small changes that will lead to better confidence in the future.

More Tips for Improving Your Self-Esteem

Featured photo credit: Cata via unsplash.com

Reference

[1] Merriam-Webster: Self-conscious
[2] Bustle: 7 Tips On How To Stop Feeling Self-Conscious
[3] Marc and Angel: 10 Things to Remember When You Feel Unsure of Yourself
[4] Bostitch: How to Protect Small Businesses From Burnout
[5] Psychology Today: Self-conscious? Get Over It
[6] Wake Forest University: Embracing Holistic Medicine
[7] Center for Vein Restoration: What Causes Venous Ulcers, and How Are They Treated?
[8] Scientific American: The Pros and Cons of Being Self-Aware

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