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How to Use Self-Affirmations 

Do you struggle to feel sure of yourself? Do people tell you that you lack confidence? Or does negative feedback rattle your sense of self or well-being? Then learning about self-affirmation may be helpful for you.  Each of us faces numerous threats to our self-worth (insults, criticism, etc…). Yet, we are often able to look past these threats and still feel good about ourselves. Researchers propose that this is because we have a psychological protection system—a system that involves a variety of automatic, defensive mental strategies that protect our self-esteem from plummeting in the face of threats (Sherman & Cohen, 2006).  For example, we tend to believe that we are responsible for positive outcomes but that we are not responsible for negative outcomes. We also…

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Self-Esteem vs. Confidence & How to Cultivate Both

Self-Esteem vs. Confidence: What’s the Difference? Imposter syndrome is something we are all challenged with from time to time and further developing your self-esteem and confidence is critical to overcoming it. However, it is important to note that although these traits are often spoken about as if they are the same, they are actually different, and both need to be cultivated.  “Esteem” is derived from the Latin aestimare, meaning “to value.” Self-esteem is how you feel about yourself and what you do; it is your sense of self-worth. It also establishes your relationships with yourself, others, and the world.  Confidence comes from the Latin fidere, which literally means “to trust.” Thus, confidence is self-assurance and the ability to trust oneself; it is the capacity to…

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5 Steps to Starting a Manifestation Journal 

Here we’ll talk about the benefits of journaling, offer some prompts to get you started, and provide ideas to journal your way to your dreams.  Are you looking for a guide to help you start a practical, fun, and useful journal? Then why not start with a manifestation journal? A manifestation journal is a place where you write down your thoughts, dreams, goals, plans, or other things you want to manifest. It can help you gain clarity about your life goals and what you need to do to get there.  To start journaling for manifestation, all you need is a notebook or journal and a general goal (no specifics needed at this point). We’ll walk you through the steps to get your manifestation journal going. …

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What Does It Mean to Be Vulnerable? 

What exactly is vulnerability and can it help us in daily life?   There are a lot of ways to define vulnerability. The term, ‘vulnerable’ means to be susceptible to harm. Another way to describe vulnerability could be “at-risk”. At the root of it, this harm comes from your emotional experiences. Being emotionally vulnerable involves the process of acknowledging your emotions, especially those that are uncomfortable or painful.   Acknowledging painful emotions can be difficult because it is human nature to avoid experiences that hurt us. Oftentimes, instead of fully experiencing and acknowledging an unpleasant emotional experience, we may do things that help distract us. For instance, when you feel sad, you may call a friend for emotional support and ask for advice. When you feel angry,…

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4 Practical Tips to Improve Your Overall Self-Confidence 

Self-confidence is when you trust your abilities and judgments while feeling secure in the qualities you possess. Having a healthy amount of self-confidence can help you be more successful in many aspects of your life. Confidence can help you achieve goals and increase motivation to go for them.   Here are four practical tips to improve your overall self-confidence.   1. Be Self-Compassionate   Many people tend to be harder on themselves than they are on others. Remember that you are human and a part of human nature is to be imperfect.   When you experience setbacks or mistakes treating yourself with kindness reduces negative thoughts and emotions toward yourself, which can damage your self-confidence. Challenge yourself to be emotionally flexible and view situations as a bigger picture than…

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How to Build Good Habits 

Habits have been described as repeated actions that arise from some kind of internal or external trigger (Robbins & Costa, 2017). Often, these habits exist in particular contexts. For example, Billy might have a habit of smoking a cigarette when he drinks alcohol. Sharon might have a habit of brushing her teeth before bed. And Mark might have a habit of biting his nails when he’s nervous.   Habits—both good and bad—are closely related to our goals. Since habits are just things we do regularly, they can contribute to —or deter us from—achieving the things we want to achieve. That’s why building good habits—and perhaps getting rid of some bad ones—is so important for building the lives we want to lead. So what are some good…

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