How Meditation Can Help You Overcome Your Fears

Fear and anxiety can be overpowering and keep you from accomplishing tasks. Fortunately, there is a better way to overcome your fears through the ancient art of meditation. Anyone can achieve this through guided practice and time. I'll explain to you how meditation can help you overcome your fears in this article so you can conquer it. 

 

One of the main aspects of fear is brought on by intimidation of the event or thought that does not subside until after the fact. Through mediation, the mind becomes quieted from the over-activity that feeds into fear. It allows a person to detach one's self from the negative emotion that is being triggered. In order to learn how meditation can help you overcome your fears you must first master the skill required to become centered. 

 

Meditation has been scientifically proven to effectively treat stress and anxiety, two factors that are commonly associated with fear. By learning the art of meditation you will be able to take control of your mental state and reach the calming response that will allow you to conquer your fears. Meditating trains your brain to respond differently to the negative thoughts and emotions that automatically occur when fear is brought on.

 

This ancient practice requires one to clear the mind of all thoughts. This may take time to achieve, but even practicing for short moments at a time will help you to practice regular meditation. The main principal to meditating is to focus on one thing, usually a calming and relaxing technique. The easiest way to achieve this is by concentrating on taking breaths.

 

To begin, find a comfortable space that is quiet to sit or lay down. Close your eyes and try to erase all negative thoughts, feelings, and emotions. Take in a deep breath and slowly exhale. Focus on your breaths as you slowly inhale then slowly exhale. Release the negative energy that is contributing to your fears as you exhale. Continue taking slow, deep breaths, concentrating on making the next breath even slower than the one before. 

 

As you remain calm and concentrate on breathing, you are taking control to quiet the mind. Occasionally, a disruptive thought may occur. Rather than focus on that thought and letting it overcome your mental focus, let it go. Strive to maintain a passive attitude to dismiss any thoughts that may distract you from your goal of meditation. 

 

Learning how meditation can help you overcome your fears will allow you to desensitize yourself from the internal or external stimuli that brings on the feelings of fear. You become aware of the impending thought or concern and are able to control your mental focus in order to detach yourself from it. 

 

Overcoming Fear: How to Challenge Yourself Everyday

Fear serves a useful function. It keeps us safe by placing us in a high state of alert when we sense danger. But irrational or illogical fear can also limit our lives and keep us from rising to new challenges. In those with anxiety disorder, the normal nervous system response to a threat is easily aroused and difficult to subdue. Fear can cause physical and psychological symptoms that sabotage our goals.

 

Fortunately, there are a few simple ways to challenge yourself and lean into fear.

 

Recognize that fear is a universal emotion, one you are vulnerable to. In her book “The Gifts of Imperfection, researcher Dr. Brene Brown said that, “Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy—the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.” 

 

The first step is to be honest and admit you are afraid. The second step is to choose to be brave. Realize that fear is mostly a learned response and it’s possible to recondition a fear response. Fear is controlled by the amygdala, a set of neurons located in the brain's medial temporal lobe. 

 

When the amygdala receives a danger warning, logical or not, stress hormones begin to flood the body. We learn to fear based on our experiences, but we can de-program fear by confronting the things we are most afraid of. Talk about fear to defuse it. 

 

People who are afraid of public speaking, for example, attend Toastmasters International meetings where they share and confront their fears with like-minded individuals. Trick your mind by imagining a best case/worst case scenario. You dread asking for a raise and your mind races with awful possibilities. 

 

One way to calm such fears is to imagine the best case/worst case scenarios. First imagine that all will go as well as it possibly could. You ask for a raise and the boss realize you deserve twice your current salary. Great. Then imagine the worst possible scenario. He’s so insulted you asked that he fires you on the spot. 

 

The reality will probably fall somewhere in between. And that’s generally the case. Remember the "10" rule. You can do most things for 10 minutes even if you fear that you will be able to finish the entire project. Tell yourself you can make it through 10 minutes, and then tell yourself that again until the job is done.

 

If fear overwhelms your life and prevents you from challenging yourself, don’t be afraid to seek professional help. 

The Issue of Adult Self-Esteem

Often the issue of self-esteem is discussed within the context of a teenager or a child. However, the fact remains that issues of self-esteem can permeate well into adulthood as well. 

 

The main difference is that children and teenagers are often cut a little slack for their poor self-esteem and its resultant problems. On the other hand, with adults that forgiveness is not always as forthcoming because they should “know better”. 

 

How can they know better if they were never taught those skills in the first place? Adults may not have had role modeled to them a healthy example of self-esteem from their parents simply because they weren’t in any position to give it, but it’s never too late. As adults there are many places and resources you can tap into to learn healthy self-esteem habits, at any age. Search online, visit your local library or bookstore or even consider counseling to talk about it.

 

Adult self-esteem issues often revolve around the individual seeking to overcompensate for his/her perceived failings. They become obsessed with the notion people will look down on them unless they achieve or excel. Drive and motivation are good things because they prompt us to stretch beyond our capabilities, however there are times when this is in excess and too much of a good thing isn’t all good.

 

For example, low adult self-esteem issues can lead someone to swing to the extreme and become a workaholic. This way, the individual can draw a sense of accomplishment through the time invested in work. Such an approach may work to some degree but what is sacrificed in the process? At what price does this come? Time with family and friends, lost opportunities to strengthen and fortify bonds and create memories. Memories that never happened because of absence and life, sadly moves on without them.

 

Another symptom of adult self-esteem issues is overcompensating by becoming argumentative, narcissistic or developing the “know it all” attitude which is self-destructive costing them precious relationships, because after all, who wants to be around someone like that?

 

There are ways adults can rebuild their self-esteem and they can kick start it with something as basic as making a list of the things that are positive in their lives, although at first this may seem challenging and they might require the assistance of a friend to help them compile their list. Write down what you have achieved in your life no matter how little the achievement was. Make a list of your strong points and eliminate the weak aspects of your life. Once you have done this you will begin to feel better about yourself. 

 

However, doing this exercise does not offer a long-term solution but will provide immediate relief. When it comes to a long-term fix, a person needs to sit down and think about how they can change the way they view life, how they react to the people and situations around them.

 

Clear out the negative thinking patterns and replace them with constructive positive thoughts and each time you find yourself reverting back to negative habits, immediately disrupt the old train of thinking and fill it with something positive. 

 

If you want a more detailed plan on how to increase your own self-esteem then grab your free report now and find out more.

 

Taking An Online Test To Determine Your Self-Esteem

A new fad on the internet is the ability to take a series of psychological tests to determine your current mood or mental state. 

 

A common questionnaire in this vein is the “Low Self-esteem Test” and some may wonder how valid it is. Many people take these tests for fun while others take them out of serious concern for their own well-being. While it certainly does not hurt to take such tests, you need to be aware that these tests are not the equivalent as an evaluation by a mental health professional. While it’s good to take note of the results from a low self-esteem test you also need to take it with a grain of salt and here’s the reason why.

 

First and foremost, the average run of the mill low self-esteem test you’re bound to find online is not necessarily a scientific one. The questions may be drawn from different academic psychological resources but they are often not the official test employed by mental health professionals to make a proper valid diagnosis. This means the results of a low self-esteem test may not reveal the true severity of low self-esteem as some of the tests are not sensitive or detailed enough to give a true and accurate result. Also, the factors and underlying causes of the problem may not be thoroughly reflected in the average low self-esteem test online. 

 

Additionally, when you take a low self-esteem test in the offices of a professional you will be asked the questions orally by the person administering the test. This means the administrating representative can gauge your reactions, inflections, and tone. The administering official can ask follow up questions in order to clarify responses. This further aids in the ability to help the person taking the test. Further tests can be performed to clarify other areas of concern. Why is all this done during a low self-esteem test? so that the core of the issue can be unveiled leading to the proper course of treatment. 

 

Does that mean if you take a low self-esteem test online you should not take the results seriously? On the contrary, you would want to take any low self-esteem test seriously when it presents results that may be a cause for concern. However, it is best to avoid taking steps that would be considered self-diagnoses and seek guidance from a qualified therapist or mental health care professional.

 

If you would like to know more about your self-esteem and steps that you can take to improve yours or that of a loved one then feel free to get your free report now to find out how.

 

Understanding Teenage Self-Esteem

Teenage self-esteem can be a complex issue in itself and with the age factor alone, a teenager lacks the necessary life skills and experiences necessary to deal with the world’s sometimes harsh realities. 

 

The social circles that teens thrive, or falter in will play a significant role in their development. An impressionable teenager’s outlook on life will often be based on perceptions driven more by pop culture than real world experience meaning that teenage self-esteem can often be boosted by the wrong influences. 

 

So, what can you do to get through to your teen and help to build up their self-esteem?

 

Even though it’s obvious, never assume your teenager knows just how much you love them. Daily expressions are encouraged to hit home this point. Let them know they are loved, that they are capable of achieving anything and that you appreciate and value them. Never put off saying it because you assume they already know. One extra “I love you”, won’t cost you anything but can really set the stage for your teenagers’ day.

 

Be aware of your actions and change your home’s environment. Your teenagers need to know they are safe and secure and this is why you should always strive to create a peaceful home for them to live and flourish in. Be aware of your actions in front of your teenagers, they are very perceptive and sensitive and know when something’s wrong.

 

It’s difficult to bolster teenage self-esteem in a home when conflicts are taking place around them. What happens within the home echoes outside of it in the form of anxiety, nerves and expressions of anger. They tend to internalize these conflicts and often end up carrying the blame and guilt well into their adult years.

 

If an argument ensues, take it to another room or pick a more appropriate time, then ensure that your teenager sees the resolution. Life isn’t always rose colored or perfect but if they can see that positive outcomes can arise from conflict then it’s arming them with life skills for the future. You give them an alternative to handling their own resolutions rather than with anger or violence.

 

At the core of teenage self-esteem is the need for positive reinforcement which encourages them to excel, to do better and to reach their potential. Spend more time accentuating the positive things they do rather than to nitpick at the negatives because your teenager, although you can’t see it with the naked eye takes it more to heart than you realize. So, resist the temptation to berate your teenager, it will shake their confidence. Always think of the impact your words will have on their future, because it will.

 

So, there you have it, a few great tips to help build teenage self-esteem. 

 

If you would like to help strengthen your own self-esteem or that of your teenagers, you can grab your free report now showing you how.

The Issue of Teenagers’ Self-Esteem

Despite the brooding and the mood swings a teenagers’ self-esteem is more fragile than you think. There are a great many factors that can undermine a teenager’s ability to build their self-confidence, factors ranging from academic issues, poor social interaction and dealing with developing one’s own unique identity while trying to avoid the physical awkwardness that puberty brings. The constant internal struggles they face on daily basis are for us a distant memory because we’ve forgotten what it was like to be their age.

 

Their social circle has a great deal of influence in their lives with the approval and feedback from peers often validating how they feel about themselves, factors which they allow to determine their self-esteem and self-worth. It’s incredible how much impact this can really have in the life of your teenager. This can be concerning especially since adolescents are not always known for their tact and empathy.

 

This is why it’s of the utmost importance for your teenagers’ self-esteem to be nurtured and reinforced from within the home. This will strengthen them to deal with the pitfalls of life out there in the big wide world. This can come from giving praise and attention from family members, in particular, parents. 

 

Positive and nurturing reinforcement in the home that is properly devised and enacted will help to repair your teenagers’ self-esteem, never underestimate the power of love, just because your teenager knows that you love them doesn’t mean that you shouldn’t show it. Such an approach can act as an effective hedge against the factors that erode your teenager’s self-esteem. While it is impossible to change the climate teenagers must face, teenager’s self-esteem can be improved through various positive strategies designed to counteract the factors dragging them down. 

 

Another effective tool in the building of your teenagers’ self-esteem is to model good self-esteem. By setting an example of healthy self-esteem and respect for yourself will instill the same values in your teenager. Children learn by example, they tend to imitate what their parents do, both the positive and the negative, being a good role model can often be the most powerful lesson of all because you teach by doing. The next time you get upset, think of your words and your actions and be sure to keep an optimistic outlook on life, this will influence how they themselves deal with trials in their adult life. Don’t forget, your children are always watching what you do.

 

Allow your teenager to be a contributing member of your family. Give them a job to perform whether it’s the dishes or taking out the garbage, a job helps to cement their role within the family unit while achieving a sense of belonging and importance, a vital building block in the building of their self-esteem.

 

These are just a few tips that can help build up and strengthen your teenager's self-esteem but if you’d like more information, you can sign up to receive your free report with more self-esteem building tips for your teenager and for yourself.

 

The Complexity of Teens’ Self-Esteem

Teenagers at best are difficult creatures to understand, one moment they’re your best friend and think that the sun rises and sets on you and the next moment they treat you like something they’ve just trodden in.

 

Yes, the teenager is a very fickle being, prone to mood swings which you’re undoubtedly familiar with and with a cocktail of personal and social issues mixed in with a generous helping of hormones, nobody can escape the wrath of the teenager.

 

Your teenager is like an open book and their behavior often acts like a barometer of the events going on in their world. No matter how erratic your teenager’s behavior you know they’re only reacting at the things in their life and that it isn’t always about you.

 

So how can ensure that you contribute towards your teens self-esteem?

 

Give them your time. Just taking half an hour out of your day to talk to them, ask them about their day and the things happening in their life can make a huge difference. Knowing that you care can soften the heart of even the most stubborn teen.

 

Listen, are you of the old school train of thought that believes that children should be seen and not heard? Do you even do this unconsciously? 

 

To build your teens self-esteem you need to listen to them. Every child yearns to be heard and acknowledged and their feelings respected, doing so will help to create a stronger bond between the both of you and will reciprocate in your teenager being more willing to listen to you in turn. 

 

You need to listen to your teenager because every habit you create makes an impression and can form the basis of positive habits for the future and how they deal with their own children. 

 

Everything you say and do absolutely counts because it has far-reaching consequences and can impact far into the future so be aware of the things you say and do and remind yourself that you’re helping to shape your child for the better. 

 

Another great way to build your teens self-esteem is to involve them in sports. Getting involved in sports and athletics will give them a healthy dose of self-confidence and a sense of achievement with the bonus of belonging and contributing to part of a team.

 

Social clubs and extracurricular activities also aid in boosting a teens self-esteem because they encourage socialization and provide a forum to present skills and talents your teenager may not have otherwise known they had. This can help build your teens self-esteem immeasurably so you should consider this option for your child.

 

By following these steps is no guarantee that your teenager will change overnight, but by just investing a little time and knowing that you care can melt even the hardest of teenage hearts. 

 

If you would like to know more about boosting your own self-esteem or that of your teenager’s you can claim your free report and find out more.

 

Can Comparing Yourself To Others Be Good For You?

The answer to this is a resounding “Yes” if you do this in the right way. What most people tend to do is compare themselves to others as some form of validation for themselves or because of envy or some other negative emotion.

 

The secret to comparing yourself to others for your benefit is to do it on the premise that you want to improve yourself. You want to achieve a specific goal and another person has already achieved this goal so you can learn from them and then use similar strategies in your own life.

 

You must have the right Intent

 

Having the right intent for comparing yourself to another person is critical. What we do not recommend you do is compare yourself to someone else that you know is not as good as you in a specific area so that you can give your ego a boost. Avoid this kind of “self-validation”.

 

You may get a temporary ego boost from a self-validation comparison but this can backfire on you very badly. If you don’t know the person that you are comparing to very well then you have no idea what they are capable of. If you challenge them and they end up being better than you at your specialty then this can destroy your self-esteem.

 

Think about why you want to make the comparison. Let’s say that you want to be a successful business manager and there is a manager in your office who always seems to make the right decisions and has the level of confidence that you want to achieve. 

 

You want to find out how they got to their position and how they maintain their confidence. This is specific intent and you are in the right frame of mind to make the comparison. You are not jealous that this person is a manager and you are not. It is all about learning from the person so that you can improve your life.

 

Consume other relevant information

 

The person in your office is not the only good business manager out there. Many have written books and some have their own blog. These days it is easier than it ever has been before to get the information that you need.

 

Once you have decided that you want to be a top-notch business manager consume everything that you can about the subject and keep looking for new material. Modeling the business manager, you know is a good step forward but you can always do more.

 

If you are not a fan of reading then go to YouTube and find relevant videos there. You will be sure to find what you are looking for. Also look for forums on your subject and join them and participate. Ask questions and most people will be happy to help.

 

Be careful of your Self-View

 

You have a view about yourself that you formed over many years. This self-view tells you that you things like you are smart, good looking, talented and so on. We all need this self-view because it defines how you see the world around you and helps you to figure everything out.

 

The problem is that if you believe something in your self-view and something challenges this then there is conflict. So, if you believe that you know a lot about business and someone tells you that you need to learn more about business then this is difficult to take. Relax your self-view and take on board any constructive criticisms.

How To Love Yourself More When You Worry About What Others Think

How do you feel about the concept of self-love? Some will think that this is narcissistic and a very selfish act. But the truth is that it isn’t. What self-love really is about is having a high opinion of yourself and be able to feel happy whenever you want.

 

If you worry about what other people think about you too much you can become overly dependent on them to give you permission to be happy. This is not where you want to be. In this situation you have very little self-love and can only be happy when others tell you that you have done something right or that you deserve it.

 

It is important that you work on your self-love so that you can be more independent from others. There is an old saying along the lines of “you need to love yourself first before you can truly love someone else”. This is very true so in this article we will give you some powerful techniques to improve your self-love.

 

Change your Beliefs

 

If you are letting other people control your life then you will probably have beliefs that are driving you to do this. Each time that you act on these beliefs you will strengthen them. The good news is that you can change these beliefs and replace them with empowering beliefs that will increase your self-love and your independence.

 

This all starts by identifying the beliefs that are causing the dependency. Get a pen and paper and write down the thoughts that you have which drive you to require approval from others all of the time. Once you have established these beliefs you can use techniques to slowly eradicate them and replace them with more positive beliefs.

 

Create Empowering Affirmations

 

If you don’t use positive affirmations then it is time to start today. Write a list of positive things about yourself so that you can say them out loud or in your head at least once a day. Imagine if someone was complimenting you. What would they say?

 

Write all of these down and create an affirmations list. You will need to carry these around with you all of the time because they can be a great way to give you a self-love boost if you are feeling down. We recommend that you read your affirmations twice a day, once in the morning and once at night.

 

Neutralize Negative Self Talk

 

Do you experience a lot of negative thoughts about yourself on a regular basis? We all have self-talk going on in our heads and if this is largely negative then your self-love will be down in the dumps. You need to take control of these negative self-thoughts in order to improve your self-love.

 

Each time you experience a negative thought neutralize it with a positive one. So, for example if the thought is “you cannot make a decision for yourself” neutralize this with “I am a powerful decision maker and always make the best decisions”.

 

Show Gratitude Regularly

 

How grateful are you for the things that you have in your life? We are not just talking about possessions here but other things such as the love of your family and your health. Start being grateful each day for what you have.

 

Write down each day three things that you are grateful for and read them and think about how they make you feel. It doesn’t matter what these things are. You could be grateful for that mundane job that puts food on your table. Or just be grateful for being alive another day.