Mindfulness: A Daily Practice for Mental Well-being

If you've ever felt insufficient or inadequate in social situations, or think you're not capable of achieving your professional or personal goals and don't understand why, you're in the right place to improve your emotional well-being and mental health. Self-valuation and the self-image you have of yourself are fundamental elements in building your self-esteem and, ultimately, how you face life on a daily basis.

In this article, we will explore more deeply the importance of self-valuation and how it influences your self-confidence. We will also provide you with ten recognized practical strategies to strengthen your self-valuation in adult life.

Stories from Clinical Practice

Let's meet Daniel, a boy who always loved drawing and painting since he was a child. Daniel had an innate talent for art, but here's the thing: his parents constantly compared him to his older sister, who was a very talented artist. Despite Daniel's efforts to improve, constant expectations and comparisons undermined his confidence in his artistic abilities.

Now, let's meet Luisa, a bright girl in school. But here's the problem: her parents constantly told her that she was "too serious" or that she "should socialize more". These constant criticisms made Luisa believe that she wasn't friendly or outgoing enough.

Strategies to Strengthen Self-Valuation

1. Practice Self-Acceptance: Accepting who we are and our imperfections is a fundamental first step to improving self-valuation.
2. Challenge Negative Thoughts: Question negative thoughts that may arise about yourself.
3. Practice Self-Compassion: Treat yourself with kindness and empathy, as you would a friend.
4. Establish Personal Boundaries: Learn to say "no" when necessary.
5. Cultivate Gratitude: Appreciate the good things in your life.
6. Seek Social Support: Build positive and supportive relationships.
7. Set Realistic Goals: Establish achievable goals.
8. Practice Self-Care: Take care of yourself physically, emotionally, and mentally.
9. Develop Coping Skills: Learn to manage stress.
10. Seek Professional Help: Consider seeking help when necessary.

How to Put These Strategies into Practice?

• Change your negative internal dialogue to a positive one
• Reflect on your daily achievements
• Talk to friends about your strengths
• Dedicate time to activities that make you feel good
• Be kind to yourself in the face of mistakes
• Value your effort, not just the results
• Recognize what makes you unique