The Mirror Project
Disclaimer:
These are short blog posts and they cannot speak to one's specific mental health needs. Help is available at 988, suicide and crisis hotline.
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Mar. 25
Here's some more compliments! Pick your favorite one and write it down. You can tell a friend or family member, keep it for yourself when you need it, or both! ♡︎
You have a unique way of looking at the world, and it is truly special
Your energy makes everything around you shine brighter
Remember, your transcript doesn't define you
Your heart is as beautiful as your smile
Every step you take towards your dreams is a victory, no matter how small
You are a masterpiece, a work of art, and there's no one else like you
Don't be afraid to shine, the world needs your light
Mar. 24
Today at our school, we set up a compliment box! This idea was actually inspired by an article that I recently came across, called "The Power of Compliments" by Affiliated Medical Group. The article talks about how compliments impact mental health, both for the giver and the receiver. By giving a compliment, you are elevating others and creating a strong bond, allowing for a supportive environment to be created. Like I have talked about before, a positive environment is essential for boosting self-image. Giving compliments also encourages an optimistic outlook, reducing stress and leading to positive self reflection. Of course, compliments are beneficial to the receiver. They provide external affirmation, boosting confidence. It always helps to hear something from an outside persepctive, and when this is a powerful validation, it increases self-esteem. Furthermore, compliments can promote positive self-reflection for the receiver because they are able to consider their strengths more deeply and are made aware of positive traits they might not have thought of.
For our compliment box, we designed a cute box and wrote some compliments to get people started. My favorite was: "Your true self is your superpower - embrace it, because you are unstoppable!" ♡︎ Anyone who visits our school library can pick a compliment out of the box or write a new one for someone else to pick out, or do both! This is a positive way to promote optimism and improve self-image at our school for everyone involved.
The compliment box in use!
Mar. 23
Happy Spring! ♡︎
The first day of spring was a few days ago, so to celebrate, go outside and enjoy the nice weather if it is warm where you are! Take some time to acknowledge nature's beauty or spend time relaxing to recharge. Remember, like the springtime lilies and roses, you are colorful and blossoming into a beautiful flower!
Mar. 22
Happy National Goof Off Day!
Today, I thought I would share one of my silliest moments to remind you that it is okay to be yourself and have fun! It doesn't make you less worthy of anything, in fact, having silly moments makes you even more authentic and awesome! Recently, I had a history project where a group and I had to make a song about Thomas Jefferson and then one member had to perform the song for the class. No one in my group wanted to sing it, and somehow I ended up at the front of the class! I had the lyrics that we had written in front of me, but when the backtrack started playing, I missed the entrance. Then, I stumbled over the words, and according to my teacher, sang super quietly! On top of that, I don't practice singing that often! By the end of my performance, everyone was laughing. At first, I was mortified. Then, I realized that they weren't laughing AT me, they were laughing WITH me because our song was fun. Looking back, I actually had a great time doing that project. I tried to think about three things I did well to make the situation seem lighter. I got out of my comfort zone by singing in front of the class, and I am proud of myself for doing that. I also got a good grade on the project, so that means my hard-work paid off. Lastly, I ended up laughing with my friends, and this project fostered a connection within the class. Though for a second it lowered my confidence, this moment actually built up my self-image because it made me more confident and proud of myself!
Remember, everyone has embarrassing moments, and they are really not that embarrassing! I like the word silly instead, everyone experiences them and you can look back and laugh about it! Next time you think you did something "embarrassing", think of three positive things about the situation and don't let it lower your confidence!
Mar. 21
After surveying students about self-image, we found that almost 80% of the students have faced insecurities throughout their lives. These insecurities could range from physical appearance to academic performance to athletic skill to other characteristics. In other interviews, students confirmed having low self esteem over these things, negatively impacting their self image. Teenagers experience a lot of comparison, whether it is from themselves or others, but it is important to remember that you are way more amazing than you think!
Mar. 20
Eating Disorders
Eating disorders are another stigmatized part of self-image that may seem obvious, but are often not discussed. According to The National Library of Medicine, "Eating disorders are a problem that is becoming more and more common among younger and younger age groups." This statement was proven by them through a study with 12 to 19 year old students, and it was found that a large number of females exhibit unhappiness with their appearance and have low self-esteem, and they ended up going through a major weight loss. Negative self image leads to the development of things such as eating disorders, which have negative effects on stress level and mental health in general, and also on physical health.
I challenge you to look in the mirror today and tell yourself that you are beautiful, and say it like you mean it! It is important to practice protective factors to build a positive self image and help those who are struggling. Remember, you are perfect just the way you are.
Check this out for more information on the study - https://pmc.ncbi.nlm.nih.gov/articles/PMC10096620/
Mar. 19
Happy Wednesday! Today, I challenge you to implement some protective factors into your life. Here are some things that you can do TODAY to combat negative self-image:
Do something for yourself - take a walk, meditate, read, or do something else that brings you peace
Spend time with family and friends, the people who support you and lift you up
Stay off of social media for the whole day, or longer - expose yourself to less online comparison
Try something new - try a new recipe, learn to crochet, try new outfits, research your favorite animal, or do anything small that boosts your confidence
Mar. 18
Self-Knowledge and Self-Image
My sister was telling me how her English teacher was really strict and had a lot of criticism for her essay, despite it being a timed essay that my sister tried very hard on. She was really upset about all of the critiques and then started talking about how much better it could have been if she had a little more time. I asked to see the essay, and after reading it, I noticed two things. The first thing I noticed was that the essay really was good like my sister had originally thought, and not bad like she later decided it was. The second thing I noticed was that despite the critiques written on the paper, there were also a ton of compliments and praise for my sister's writing. However, my sister had mentioned none of this because she was so focused on the criticism left that she disregarded compliments as the teacher just trying to make her feel better about the grade. She also kept mentioning how her next timed essay was going to be a lot better, and she was almost looking forward to it.
An fMRI study explains this behavior, finding that individuals with lower self-esteem engage more with critical feedback and compliments have a lower impact on them. The connection between self-knowledge and self-image is formed because if someone has a more positive sense of self, they are in tune with their positive characteristics and are able to properly receive and acknowledge compliments. My sister, on the other hand, had a more negative self-image at the time, making her more focused on the negative feedback. It may seem as though this is a bad thing, but it also has positive aspects. For my sister, it motivated her and helped her improve the next writing assignment since she was aware of weaknesses. This is a complex idea, and the scientific study is detailed here: https://pmc.ncbi.nlm.nih.gov/articles/PMC5928412/
Mar. 17
Hi guys! Here are some articles about self-image that offer unique perspectives into self-image:
1) https://www.verywellmind.com/what-is-self-concept-2795865 - this one is about self concept, which encompasses ideal self along with self-image and self-esteem
2) https://pmc.ncbi.nlm.nih.gov/articles/PMC3898634/ - how self image affects social anxiety
3) https://www.sciencedirect.com/science/article/abs/pii/S0092656606000687 - this article focuses on how people value worldview validation
Mar. 16
Quotes
Today, I came across some quotes while browsing the internet in my free time. There were two that stuck with me, and I thought that I would share them.
The first one is: "You were born to be real, not to be perfect." This quote stood out to be because most of the messages I had seen were about never giving up and contained unrealistic expectations. Of course, those are serve their own important purpose and provide immense motivation for people. However, this particular quote was a reminder that it is okay to not be perfect, and it is okay to have those moment of discouragement. It is good to then find ways to feel uplifted, but it is important to remember that having less than perfect moments is normal and does not diminish someone's worth.
The second quote is: "How you treat yourself is how you're inviting the world to treat you." Something that is commonly overlooked in the aspect of self-image is setting boundaries, but this quote highlights the importance of doing so. Treating yourself with kindness means sends the message that you expect the same from others. Not setting boundaries results in a deterioration of self-image because you are inviting people to treat you however they want, despite any negative impacts. This starts with treating yourself with respect because you are setting expectations for both yourself and for others, boosting your self-esteem. ♡︎
Mar. 15
Physical Health
It's important not to forget that physical health and mental health, especially self-image, coincide, and in many different ways too. Exercise and healthy eating makes you feel good on the inside and the outside! It can also lead to changes that improve your body image. These things also increase energy, sleep, and help manage stress, all of which boost self-esteem because it leaves you with a more positive outlook on life. Another benefit of staying healthy is that you can accomplishment more goals that make you proud of yourself!
Studies show that these benefits extend from young children to older adults. Check this out to learn more! - https://www.fau.edu/thrive/students/thrive-thursdays/physicalheallth/
Mar. 14
Love Letters ♡︎
When people think of love letters, they might think of silly high school crushes, or maybe romantic dramas. However, why not write a love letter to yourself? I challenge everyone here to do just that, and don't hold back! Write about all of your amazing aspects and why you love yourself. You can include your best school subjects, your awesome appearance, characteristics that your friends love about you, your big AND little accomplishments, and everything about yourself that you know you are even if it is less apparent to those around you. Keep it positive! Save this love letter and read it when you have a tough day or are feeling down about yourself. It encourages self-compassion, self-reflection, and boosts confidence.
Explore this more here! - https://www.spiritedearthling.com/personal-self-care/the-magic-of-writing-love-letters-to-yourself
Mar. 13
Singing
My friend was telling me how she wanted to join a singing class, but she was scared that she won't be good enough because she has never done singing before. Even though the class would be full of beginners like her, she felt that there was no point in joining the class, and this was solely due to her fear. This fear stems from negative self-image, whether caused by other people making fun of her or other influences in her life. My friend then told me that it was actually her mom who convinced her to join the class by saying that she too would join the singing class. My friend's mom was an example of positive support and it ended up being exactly what my friend needed. This support did two things for my friend: 1) it build her self-image up because her mom encouraged her. 2) it allowed her to try something new, further boosting her confidence when she acquired a new skill.
Mar. 12
Hey guys! No post today! Take this time to practice a mental health activity. Check out this website for ideas: https://elliementalhealth.com/18-mental-health-activities-for-coping-with-stress-anxiety-depression-and-more/
Mar. 11
Build Your Confidence
We already talked about some protective factors, but let's look at two more specific ways to boost your confidence, and how they work!
Set a goal or challenge:
Set a goal for yourself, followed by small steps to achieve it. Each time you accomplish one of these steps, you will realize just how talented you are and your skills will be highlighted. Once the goal is achieved, you will enjoy that sense of fulfillment that boosts your confidence, positively influencing the way that you see yourself. I know someone who has always wanted to run a marathon, so she built herself a challenging routine that was still within her limits. She would set smaller running goals for herself, and when she felt ready, she ran the full marathon! The achievement of those smaller goals gave her the confidence to believe that she could run a full marathon, and running the marathon made her realize that she is so strong and determined! Furthermore, she set herself a time constraint to motivate herself, but was aware that she could change it whenever she wanted, which limited the pressure.
Describe yourself
Find ten words that describe you positively, ranging from things that you excel in to personality traits that your family says you possess. I actually had to do this for a class on the first day of school, and my English teacher made us go around and explain three of our adjectives. After being forced to find things that I was good at or asking my friends for things that they like about me, I realized that there are actually a lot of words that could describe me positively. I walked out of that classroom feeling happy and proud, knowing that I was more than I had originally thought.
Sources - https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/
https://www.samhsa.gov/sites/default/files/20190718-samhsa-risk-protective-factors.pdf
Mar. 10
Friendship
Your friends play a huge role in determining your self-image because whether you realize it or not, the people who you surround yourself with influence how you see yourself. Research published by Michelle A. Harris in the Journal of Personality and Psychology proves that positive relationships helps shape a strong self-esteem. According to Harris, "...the effects of a positive feedback loop accumulate over time and could be substantial as people go through life". Surrounding yourself with people who lift you up not only makes you feel confident in the moment, but also contributes to your overall perception of yourself, which follows you for your whole life. Negative friendships will have the same effect, lowering your confidence and self-image, so it is important to prioritize finding friends who are aware of your strengths and proud of you.
Jealousy is common, especially among high schoolers, so do your best to surround yourself with friends who love you and are happy for your achievements instead of people who invalidate something or make you feel worthless. When I got into this summer program that I have been dying to go to, my friends were all proud of me. Not only did this make me feel loved, but it also validated by accomplishment and made me feel as though I really had achieved something and had a reason to be proud. However, in these types of situations, it is important to not take on an air of superiority or flaunt your success to friends who are struggling. Instead of building each other up, you would be tearing each other down.
Check out the Journal of Personality and Psychology! - https://www.apa.org/pubs/journals/releases/psp-pspp0000265.pdf
Mar. 9
Likes and Dislikes
Your likes and dislikes have a big impact on who you are, but they also impact how you see and treat yourself, though you may not realize it. Make a list, whether it be physical or in your head, of some things that you like to do. Do you like baking, creating art, or spending time with certain people? Now make a list of some things that you dislike. This list should focus on things that make you feel burdened, and it will be different for everyone. I know that for me, I know that going to large, long events stresses me out. These lists can help you make decisions that will boost your confidence and align with your values. For example, while I know that it is good to step outside of my comfort zone, I might only choose to go to one dinner party over the weekend as to not overwhelm myself, and I can spend my free time cooking, which I love to do. Rather than ending the weekend feeling drained, resentful, and frustrated with my social interactions, I will feel relaxed and accomplished that I managed to home cook a delicious meal for myself. Prioritizing things that make you feel good not only is a way to practice self-care, but it can also lead to that feeling of fulfillment which you desire.
This article from the JED Foundation takes an insightful yet easy to follow look into how learning about yourself improves your self-image! - https://jedfoundation.org/resource/how-you-see-yourself-matters/
Mar. 8
Be There
When my friends and I went to the beach, we took a ton of pictures. When I looked at them, I thought that they were so cute and loved them because we looked like we were having so much fun. One of my friends, on the other hand, had a different perspective. For almost every picture shown, she saw something that she didn't like. In some of them, she felt that her smile looked too forced, and in others, she claimed that it was too big and obnoxious. No one else agreed, but my friend was adament that in every picture, something was "wrong" with only her. It was then that I realized just how low her confidence was, and I decided to do my best to help her. I didn't want to push her or make her uncomfortable, so I tried to do little things to help. I would give her random, small compliments, make sure that she knew that she was loved, and just listen when she needed someone to talk to.
It is not unlikely that you too know someone who struggles with their self image, and you probably want to help them. The "Be There Certificate" elaborates on the Five Golden Rules for supporting someone who is battling with their mental health, some of which I used for my friend. Check it out to learn about how to be a reliable loved one for others and yourself! - https://www.betherecertificate.org
Mar. 7
Social Media
A good portion of the population, especially teenagers, uses social media daily. Social media comes with many pros and cons, some of which we will explore today. Social media can allow people to connect with friends, meet new people, and inspire those with bright ideas to pursue a passion. However, it also has its downsides. With all the time that teenagers spend on social media, they are bound to come across something that makes them feel bad about themselves. From pictures of luscious hair to trendy clothes, comparison is unavoidable. Researchers argue that the exposure to these types of things increases depression, anxiety, eating disorders, and self-harm among children because they are constantly comparing themselves to what they see online. Of course, there are ways to use social media to help, rather than harm, your self-image. First, remember that not everything you see online is real. People tend to share their only their best moments with the world, oftentimes exaggerating things to make themselves appear happier or more lavish. Second, try to follow people who you want to align yourself with, and avoid those who make you feel bad. This allows you to surround yourself with a community of like-minded people online and consume content that will lift you up instead of bring you down.
https://www.hhs.gov/sites/default/files/surgeon-general-youth-mental-health-advisory.pdf evaluates more about the connection between technology and adolescents, and what companies can do to help!
Mar. 6
Positive Thinking
Most people think they know what positive thinking is. It should be as simple as saying optimistic comments, even when the situation does not look so great. However, positive thinking starts with self-talk and the way that you treat yourself. Personalizing and perfectionism are two of the most common forms of negative self-talk. For example, if you get a bad grade on a math test, you might be upset and think that you did not study enough, despite getting an 'A' on the previous one. The desire to get an 'A' on every single test is fueled by perfectionism and by setting unrealistic standards for whatever reason. You are also personalizing the situation by blaming yourself for not studying enough, even if the test contained information that was not taught in class. Positive thinking does not mean that you have to pretend like nothing is wrong and that you are not allowed to be upset. It simply means that you also acknowledge your strengths when faced with something negative. So, after reflecting on your math test, you should remind yourself that one test does not mean you are not smart, because you have expressed your intelligence many times before in different ways, whether it be through other grades, talents, experiences, insights, or anything else. We found that this habit of talking to yourself positively not only makes you aware of your many successes, but also improves your overall quality of life by reducing stress and even leading to physical health benefits. The first step to do this is to respond to negative thoughts with affirmations, and be kind to yourself. Don't say anything to yourself that you wouldn't say to someone else.
Check out this article! - https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
Mar. 5
Hi guys! Here are some more risk and protective factor sources to explore!
Risk factors:
https://www.betterhealth.vic.gov.au/health/healthyliving/self-esteem#
https://www.clairebuck.com/4-factors-that-can-affect-your-self-esteem/
Protective factors:
Mar. 3
Private School
One of best friends who I have known since I was born went to private school for high school. This was a struggle for both of us because we had been together our whole lives and are like sisters, but it was especially challenging for her. While I had my other friends and was comfortable with the ways and environment of the high school in our district, my friend had to adjust to a completely knew way of life. She had less freedom, was forced to make new friends, and had to adapt to the student culture of that school. She told me about how she initially struggled to feel a sense of belonging because while the other girls were nice, they had different priorities than was she was used to. This lowered her self confidence because she felt like she wasn't good enough to be in those friend groups; she felt that she wasn't fun enough, cool enough, or pretty enough to hang out with these girls. The societal pressures and environment thus ended up negatively impacting my friend's self-image because she started to think more badly about herself, rather than focusing on her strengths and the things that everyone admires about her.
I did my best to support her, reminding her that real friends like you for you, and she has so many amazing qualities that all of the people at her new school will love. I made sure she knew she always had me if she needed to talk or if she needed someone to remind her of her accomplishments, slowly building her confidence up so that she could integrate into the new school.
Mar. 2
Show You Care
Being the strong support system for someone can dramatically change their life, even if you don't realize it. The best way to put it is from Be There, which says, "Sometimes just knowing someone is there for you can make a world of a difference." Creating a safe environment for someone is the best way to express your desire to help and to get them to feel comfortable. Rather than being critical, be welcoming and supportive of your friends, and this will help build a bond of trust. Do small things to show them that you care. For example, make eye contact, don't rush into the conversation, and offer to help them with little things like groceries. By just taking some time to talk to your friend, you are doing two things: You are making them feel loved, valued, and supportive, and you are learning about their needs and how to help them. ♡︎
Mar. 1
The Stigma Surrounding Self Care
There is a widespread misconception about self care, and how it is unnecessary and selfish. However, self-care is more than what most people think. Self-care is taking care of yourself in general, from eating three balanced meals a day to sleeping eight hours every night. It is an essential part of life, but many people still find it difficult to fulfill these basic needs. This is because they feel guilty over prioritizing themselves over other things like work, even when it is for their own health.
Self-care then extends to other things, but it is still essential. For example, taking some time to meditate helps calm the mind and block out negative thoughts, allowing one to focus properly on whatever task is next and overall improving performance. While meditation may not be for everyone, there are other forms of self-care, such as taking a walk, cooking a favorite meal, painting your nails, or even doing something as simple as sleeping in and focusing on health related things that you have been depriving yourself of (intentionally or not).
Check out this interesting article to learn more! - https://faithandleadership.com/self-care-not-self-ish
Feb. 28
Safe Language
https://bethere.org/Say-What-You-See
Have you ever noticed any of your friends or peers struggling with their mental health or feeling sad somedays? Well, trying to help may be difficult, but there are ways to address topics like these with precaution and to create a safe space. As said in the first Golden Rule in the Be There organization, you should "Say What You See." Avoid telling them how they feel (e.g. "I know you are feeling sad") and instead take back those assumptions and say something like "You have seemed a bit down the past days, how are you feeling?" This can allow you both to feel comfortable. If they are resistant to share, its perfectly normal! Don't pressure someone into telling you things and they can also come to you at their own time. Remember, if you have a feeling that what they are facing is very serious,
Feb. 27
Protective Factors
What are protective factors? Protective factors are things that help you resist those risk factors.
Here are some protective factors for self-image:
Creating strong social support networks
Strong social support networks include friends, family, teachers, etc. These people are supportive of accomplishments, encourage you to pursue goals, and are genuinely happy to see you succeed. They care for you and make time for you, though this can be shown in many different forms.
Understanding and limiting social media
It is important to remember that social media is not always reality, and try not to form unrealistic expectations based on these platforms. It is important to understand this and know that negative emotions are perfectly normal and should be expressed. Furthermore, limiting use on social media is a powerful way to avoid insecurity, comparison, etc., and this extra time can be used to do something fun! Focus on accounts that you have a passion for or ones that make you feel good.
Involvement in extracurricular activities
Getting involved in extracurricular activities is a key way to improve self-image. This is because it allows you to meet like-minded friends, which can help build that strong support network. You will also learn new skills, boosting confidence as you gain unique capabilities. These extracurriculars also result in experiencing success because of new opportunities, talents, and achievements, big and little.
Coping skills
Self-care is essential for both physical and mental health. Taking a walk, meditating, reading, or doing any other relaxing activity helps ground the mind and helps it focus on the more positive aspects of life, especially in the face of challenges.
Sources: https://www.samhsa.gov/sites/default/files/20190718-samhsa-risk-protective-factors.pdf
Feb. 26
Risk Factors
What are risk factors? They are something that contributes to an individual's susceptibility of negative outcomes.
Here's a few risk factors for self-image.
Social Media Influences.
Many teens spend their time on social media applications like TikTok or Instagram. But some messages conveyed by these platforms can lead to negative perceptions of oneself. This is because of inaccurate portrayals of real life. For example, people might only post the happiest moments of their life, but this can lead someone to believe that they are not normal for feeling sad sometimes.
Unrealistic Expectations/Pressure.
Standards set not only by society, but even possibly by family can lead someone to believe that they are not worthy. For example, one of my friends has a sibling in Harvard and now that she is in high school, she feels the pressure to also attend such a prestigious university by her parents. Because of feelings that she will not get into Harvard, she feels "incompetent" and "not capable."
Social Status
In school, popularity and the value of being "cool" is of much significance. From my personal experience, certain people who have a lot of friends, are extroverted, and play sports are liked and admired by everyone, including teachers. In a lot of cases, this raises questions such as "why am I not that extroverted?" or "how come nobody likes me?"
Other Social Comparison
Whether it is comparing grades, appearances, or achievements, social comparison occurs all the time. Fake friends, which can be hard to avoid, especially in teenage years, often feel the need to demean others for their own benefit. This leads to a lack of confidence and lower self-image as they manipulate you to feel as though you are not as amazing as you are. Social comparison also occurs between siblings, cousins, or even random strangers online, and it can be expressed many different ways.
For more risk factors, check our our Instagram! The handle is @themirr0rproject
SOURCES:
https://www.apa.org/news/press/releases/2023/02/social-media-body-image
https://www.samhsa.gov/sites/default/files/20190718-samhsa-risk-protective-factors.pdf
Feb. 25
What is Self-Image?
Hey everyone! Welcome to The Mirror Project! In this blog, we will upload a new post everyday, so stay tuned as there are many interesting and informative topics to come. However, let's start off with what The Mirror Project is about, self-image. As many of you may know, self image is essentially how someone views themselves. It can be through physical appearance, social status (e.g. popularity/cliques in school), or even their own personality. But why does this matter?
If someone has a negative self-image, they can have a innacurate perceptions of themselves and this can be detrimental to their mental health. For example, someone with a negative self-image might constantly perceive themselves as unattractive or overweight, even if they are within a healthy weight range. Positive Psychology reported that, "One study conducted a test on women. 3 out of 4 said that they were overweight. Only 1 out of 4 really was." These false beliefs can really take a toll on people and lead them into depression.
On the other hand, it's also important to note that misconceptions of one's self-image can also build superiority complexes. For example, if Person A gets a higher score than Person B on a test, Person A may believe that they are better than Person B.
So, not only can self-image be detrimental, but it can be misleading and cause other conflict.
SOURCE: https://positivepsychology.com/self-image/
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