Advertising
Advertising

10 Tips To Boost Your Child’s Confidence (And Not Their Arrogance)

10 Tips To Boost Your Child’s Confidence (And Not Their Arrogance)

A recent study by The Ohio State University suggests that increasing narcissistic development in children may be attributed to parents’ over-valuation of their child’s abilities and achievements, consistently over time. That is, parents believing that their children are more deserving and special compared to others. The findings also suggest that the development of narcissistic traits stem partially from socialization experiences, and in the case of children, how their parents interact with them. There is a difference in the way “narcissism” is defined, and how it is different from a person who has high or healthy “self-esteem” though.

For starters, the study defines narcissistic individuals as those who “feel superior to others, fantasize about personal successes, and believe they deserve special treatment.” On the other hand, “confidence”, may be simply referred to as “a measure of one’s belief in one’s own abilities…”, according to Kansas State University professor, Candice Shoemaker. Based on anecdotal evidence and empirical studies, it would also appear that individuals who’ve a healthy degree of confidence in their abilities also tend to perform better in their chosen areas of application.

In a nutshell, the confident person has realistic beliefs in his/her own capabilities and enjoys higher chances to succeed, whilst the other holds an inflated belief that they better than the rest, often feel entitled to receive a (positive) result, but tend to perform poorer than the former.

Whilst it is natural for many of us to think the world of our flesh and blood, and go the extra mile to support them during their formative years, praising them to the high-heavens doesn’t help. In fact, over-praising was found to be the largest predictor of narcissism in children – and that had no effect on the self-esteem levels (i.e. self-respect and confidence in their abilities).

How can parents and caregivers help nurture confidence in children and minimize the risk of arrogance then?

Here are ten tips to help you to do so:

1. Allow them to fall (and be there for them when it happens)

I’m starting with probably the biggest and hardest point to swallow – how to let them fall.

Advertising

Falling and failing hurts. It’s a natural way our mind alerts us to danger… and motivates us to do better. Pain is a survival instinct that reminds us that we need to skill up and adapt to our environment.

When our children fall, parents feel the pain twofold – one because they can relate to the pain their children are going through.

Two, when they see their baby cry – and out of love and concern, they become all too eager to put a smile back on their children’s faces.

Sometimes, the pressures of the world also mean that some parents want to “fix things”, stop the crying and move on as well. Unfortunately, we won’t be with our children forever, so it’s better for us to teach our kids how to pick themselves up after a fall and recognize areas for improvement rather than to dismiss it or blame others for it.

I learned a great way to teach kids how to pick themselves up from losing, from seeing my nephews and nieces playing with board games.

Games being games, there’s going to be a winner and losers. Yes, plural. Seeing them attempting and playing together starting at the tender age of three showed me the best and worst (then) sights of child. The periods of competition, victory, joy, disappointment, gloating – the good and bad – became teachable moments for these young minds, and parents want to be there reinforce positive traits and guide them through negative behavior when that happens.

As the adage goes, “when one hits rock bottom, the only way is up.” Funnily enough, when we’ve become experienced enough with our initial fears and difficulties, we learn to handle them better – and with that comes a deeper sense of confidence.

Advertising

2. Teach them to be accountable for their actions

By teaching our children to be accountable for their actions, they begin to appreciate the power of their choices and develop greater sensitivity to the consequences of those choices. Our children begin to learn and see that life is what they make of it, and not merely subjected to the actions of other people – parents, society etc. Naturally, there will always be things beyond our control, but that’s what all of us are subjected to in this world. Some of the world’s richest and most accomplished individuals are shining examples of how they struck gold when they strove to make “lemonade from the lemons” they were given.

Some famous names that come to mind are, Richard BransonSteve Jobs and Chris Gardner. Teaching our children to be accountable for their actions helps them learn about the power that’s in their hands. It’s the power to shape and chart their future in spite of the environment and competition surrounding them. It challenges them to see things in perspective, to see opportunities, their strengths, and potential pitfalls. It’s a skill they will continue to learn and hone long after we’re gone.

3. Let them help around the house (and celebrate milestones)

A large part of confidence comes from having a sense of competence, and children also need opportunities to build and demonstrate their skill and competency levels as well, and a great place to do that is when they’re at home. Getting them to help, even when they’re to little to help with cooking, setting the table and making beds helps everybody see tangible results of their actions, and provides an avenue for them see and feel that their contribution is valuable.

Too often, many parents are afraid of the mess that might come about during the early days, and rush to rescue their children when they fall. Yet that “mess” is merely a small and temporary problem to a larger and longer-term solution

4. Challenge them

As our children make progress in the various aspects of their lives – be it setting the tables or making the soccer team, it’s not sufficient to merely validate their achievements. The nurturing role of the parent also requires them to challenge the children to push their boundaries and strive for the next challenge. This could mean our children graduating from making the bed they sleep in, to sweeping the bedroom floor (conquering their bedroom!) before moving into helping out the living room and finally into the kitchen.

Similarly, they may do well to make the soccer team as a striker or defender, and whilst we celebrate that achievement, we’ll be encouraging them to actually score a goal or keep a clean sheet.

After all, there’s only so much one can rave about and commend our kids for actually kicking the ball and encouraging them to become better also helps them keep their feet on the ground.

Advertising

5. Put your child in charge

Every so often, put your child in charge of family activity. This could be what the family might be having for dinner, movie, or where to go as a family. Putting your child in charge provides them with the opportunity to make decisions, not only for themselves but with their family (and others) in mind. It may be prudent to rotate this privilege between each member, so that more assertive siblings do not dominate

6. Encourage play and the pursuit of their passion

Like so many of the points above, inculcating a sense and desire to learn is not only a great way to build competency (and hence confidence in their skills), but also keep your child’s feet on the ground. Helping our children find and encouraging them to pursue their passion not only helps them nurture their love for learning, but also liberates them to explore freely and find their feet in the world.

Like many of the greatest discoveries of our world, many were found by accident. Who knows what talents they might unearth when they’re having fun?

7. Encourage them to express themselves

Encourage them to take part in discussion, be open and respectful to disagreement and be open to every member’s right to share their opinions and emotions about a particular matter. Sharing and challenging each members’ opinions help our children understand that more than one opinion has the right to exist in our world, and that there’s never a clear-cut solution to life’s sophistication.

In turn, showing respect for another’s opinion also shows our children how to be respectful towards others as well; and in certain instances, what it means to be assertive and passionate in one’s stand and perspective as well.

8. Listen and and help them relate to emotions

When your child is trying to tell you something, stop and listen to what he/she has to say, even if you don’t understand all his words. They need to know that their thoughts and feelings matter.

Help them recognize and get comfortable with their emotions by acknowledging them. You may say, “It sounds like you are sad because you have to say bye to your friends.”

Advertising

Doing so helps them recognize emotions such as sadness, frustration, anger, and shows that you are accepting their emotions without judgment. It shows that you validate their their emotions, and show that you value what they have to say.

Likewise, when you share your own feelings, like “I’m excited about going to your play”, they’ll gain confidence expressing their own.

9. Don’t be afraid of calling them out their strengths, values and negative emotions

Every so often your child might get frustrated because they can’t do things their friends can, like painting as well as Peter (for example). Empathize with their disappointment by saying, “I can see that you are feeling frustrated, and I’m glad to hear that you are determined to do better”.

You may also remind them they’re good at “building things / putting things together” (again, for example), something which Peter really isn’t good at. This can help your child learn that we all have unique strengths and limitations, that there are other values worth acknowledgement, and that they don’t have to be perfect to feel good about themselves.

10. Resist sweeping comparisons

When we make comments such as “Why can’t you be as hardworking like Alice?”, we are more often than not making our children feel bad about himself. For some, it’s a hope that shame inflicts enough pain for them to take action.

Interestingly, even positive comparisons, such as “You’re the best player in your team” could be damaging – not only because a child now has a skewed idea of reality without taking into account the contribution of others, it can also be hard to live up to this image.

Better it would, when we learn appreciate our children for the unique individuals they are rather than how they measure up against others generally.

In that way, it’s more likely that they will learn to value themselves too.

Featured photo credit: Petr Dodek via flickr.com

More by this author

13 Things You Need to Forget If You Want To Be Likable How to Set Up Your Child for Success in Life 10 Tips To Boost Your Child’s Confidence (And Not Their Arrogance)

Trending in Family

1 How To Set Family Goals To Build A Happy Family (With Examples) 2 7 Reminders on Building Strong Family Relationships 3 What Happened to Family Dinners? Why We Should Bring Them Back 4 How Not to Let Work Take Priority over Spending Time With Family 5 35 Life Hacks for Kids That Make Parenting Easier And More Fun

Read Next

Advertising
Advertising
Advertising

Last Updated on March 30, 2020

Why You’re Feeling Tired All the Time (And What to Do About It)

Why You’re Feeling Tired All the Time (And What to Do About It)

Feeling tired all the time?

Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

What Happens When You’re Too Tired

If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

Here are some common examples of what happens when you’re feeling tired:[3]

  • You may have trouble focusing because memory and learning functions may be impaired within your brain.
  • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
  • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
  • You may find it more difficult to exercise or to perform any type of athletic activity.
  • Your immune system may weaken causing you to pick up infections more easily.
  • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
  • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

Are you saying that feeling tired can make me overweight?

Unfortunately, yes!

Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

Why Are you Feeling Tired All the Time?

Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

Here’s a quick overview of each root cause of feeling tired all of the time:

  1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
  2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
  3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

Feeling Tired vs Being Fatigued

If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

Advertising

Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

Tiredness is primarily about lack of sleep.

But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

Symptoms of fatigue include:

  • Difficulty concentrating
  • Low stamina
  • Difficulty sleeping
  • Anxiety
  • Low motivation

These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

How Much Sleep Is Enough?

The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

So, quantity and quality do matter when it comes to sleep.

The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

4 Simple Changes to Reduce Fatigue

Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

  1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
  2. Exercising regularly
  3. Using stressbusters
  4. Creating a bedtime routine to sleep better

So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

In addition, I lost two inches off my waist and looked and felt better than ever.

Advertising

I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

  • L is for Lifestyle and means living healthy including getting enough sleep.
  • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
  • A is for Attitude and means thinking positive and reducing stress whenever possible.
  • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

And yes, there does seem to be an important correlation between being lean and feeling rested.

But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

L — Living Healthy

Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

1. Unplug

Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

2. Unwind

Do something to relax.

Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

3. Get Comfortable

Ensure your bed is comfortable and your room is set up for sleep.

Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

Also, it’s ideal if your bedroom is dark and there is no noise.

Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

If your mind is still active, write a to-do list to help you fall asleep faster.[7]

Advertising

Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

E — Exercise

Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

That’s what happened in my case.

But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

As part of my lifestyle upgrade, I knew I needed to move more.

My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

That made sense to me.

So, I decided to swim.

I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

A — Attitude

Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

Do you want to know what that master stress-busting technique was?

Breathing.

But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

Advertising

Here’s how you do “Long-Exhale Breathing”:

  1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
  2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
  3. Hold your breath while you count to 7 mentally and enjoy the stillness
  4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
  5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
  6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

This type of “long-exhale breathing” is scientifically proven to reduce stress.

When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

Plus, this is a great technique for helping you get to sleep, too.

N — Nutrition

Diet is vital for beating fatigue – after all, food is your main source of energy.

If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

Here’re 9 simple diet swaps you can make today:

  1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
  2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
  3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
  4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
  5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
  6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
  7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
  8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
  9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

The Bottom Line

If you are tired of feeling tired, then there is tremendous hope.

If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

  • Enough High-Quality Sleep with Bedtime Routine
  • Regular Exercise You Love
  • Stress Reduction with Long-Exhale Breathing
  • Fatigue-Reducing Diet

Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

More Tips to Help You Rest Better

Featured photo credit: Cris Saur via unsplash.com

Reference

[1] YouGov: Two-fifths of Americans are tired most of the week
[2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
[3] The New York Times: Why Are We So Freaking Tired?
[4] Mayo Clinic: Chronic fatigue syndrome
[5] Mayo Clinic: Lack of sleep: Can it make you sick?
[6] Ask Dr. Sears: The L.E.A.N. Lifestyle
[7] American Psychological Association: Getting a Good Night’s Sleep
[8] Yoga International: Learning to Exhale: 2-to-1 Breathing

Read Next