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The fourth rung of the self-care ladder
The fourth rung of the self-care ladder
Evaluation of ourselves for self-respect & self-esteem and for the esteem of others
Evaluation of ourselves for self-respect & self-esteem and for the esteem of others
Do I feel confident?
Do I feel confident?
Maslow states humans have a "need or desire for a stable, firmly based, (usually) high evaluation of themselves, for self-respect, or self-esteem, and for the esteem of others." Merriam Webster define self-esteem as "a confidence and satisfaction in oneself " and Stangor defines it as "positive (high self-esteem) or negative (low self-esteem) feelings that we have about ourselves." Esteem involves how we think about ourselves and how other think about us. It is important to focus on what we can control which is how we think about ourselves and how we make others feel.
Components of esteem
Components of esteem
Appreciation and recognition
Thought revision and positive self talk
Optimism
Grace
Value
Assessing your own self-esteem
Assessing your own self-esteem
The Rosenberg Self-Esteem Scale was developed by Dr. Rosenberg, a professor of sociology at the University of Maryland. You can use this scale to assess your own self-esteem.
The Rosenberg Self-Esteem Scale.pdfThe University of Maryland Department of Sociology allows to Rosenberg Self-Esteem Scale to be used for educational purposes. Visit their website for details on how to use the Rosenberg Self-Esteem Scale or download the PDF the left to complete.
To score the items, assign a value to each of the 10 items as follows:
For items 1, 2, 4, 6, 7:
Strongly Agree=3
Agree=2
Disagree=1
Strongly Disagree=0
For items 3, 5, 8, 9, 10 (which are reversed in valence, and noted with the asterisks**):
Strongly Agree=0
Agree=1
Disagree=2
Strongly Disagree=3
The scale ranges from 0-30, with 30 indicating the highest score possible. According to the University of Maryland Department of Sociology website: "there are no discrete cut-off points to delineate high and low self-esteem."
Rosenberg, Morris. 1989. Society and the Adolescent Self-Image. Revised edition. Middletown, CT: Wesleyan University Press.
Esteem Strategies: Thought Revision
Esteem Strategies: Thought Revision
We all experience lows and highs in our self-esteem. The goal is to increase our esteem by moving low-esteem thinking to high-esteem thinking. How can you add more positive thinking into your life? By reframing and revising our thoughts towards the positive we can work on our self-esteem.
Thought Revision
Recognizing negative/low self-esteem thinking and replacing it with positive/high self-esteem thinking i.e. positive self-talk.
Thought recognition: realize you are thinking about yourself in a negative way
Thought substitution: replace the negative thinking with more helpful/positive thinking
Complete a new daily time audit this time assessing your thought awareness and the esteem you are feeling throughout the day.
Words of affirmation
Words of affirmation
What are words of affirmation?
Every word we say and thought we think about ourselves is an affirmation. The goal is to focus on positive affirmations that help reframe our thinking and promote positive patterns in our life. Positive affirmations can break our negative thought cycles and limiting beliefs.
How do I use words of affirmation?
Positive affirmations can be read, said out loud repeatedly, written, and memorized. It may be beneficial to post our positive affirmations in areas we see often, such as on a mirror or phone screen savor. Overall, use the affirmations the way that best suits you.
Once you find words of affirmations that resonate with you, write them down for a constant reminder of your worth and value.
Journaling
Journaling
Journaling daily is a great way to practice positive thinking and start your day with gratitude. These journal prompts can be used each day to reinforce self-confidence and reflect on all that is good in your life. These coupled with positive affirmations are the recipe for a beautiful mindset.
Esteem of Others
Esteem of Others
There is a human desire to be appreciated and recognized which increases our esteem. How can you support the esteem of others?
Say "thank you"
Recognize others for their work and accomplishments
Talk positively with others
Acknowledge others
Let others know they are important
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