The Mindfulness Response: Self-Esteem & Self-Compassion

Values and Their Effect Upon Self-Esteem

            The group discussed how our values affect our self-esteem. Values are our inner beliefs that we learned and kept over the years. Values express our most important thoughts on how we should conduct ourselves daily. Values are what we consider to be most important to us and others. Values guide us throughout life. Our values can change as we learn and grow and as others influence us.

Strengths sit on a foundation of values. A participant thought of it as a house with values at the base. Your values express your deepest held beliefs. They reflect upon what's most important in life. Above it are your natural talents. The group explored how each participant had unique thoughts, feelings, and behavior patterns.

Choose words to describe yourself

The top ten words that appeal to me:

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            These are values that motivate you to take action. These values describe your inner strengths and help you decide about jobs, relationships, friends, and hobbies. Use your values to guide yourself in your choices.         

            These values can become strengths when you apply your values to interesting events, hobbies, finding a job, or volunteering. The group examined how one participant could make friends with others who had similar interests. The participant was motivated by identifying values and strengths.

Values, Motivation, and the Mindfulness Response

            The group recognized how depression and low energy were linked to problems with motivation. Participants questioned others about using turn values to energize themselves. Finding different interests and qualities about ourselves can help the healing process. The group talked about changing their daily routine.

            The Mindfulness Response uses self-compassion to be patient with ourselves and keep trying. Connecting to others can help build motivation. Asking for help is not a sign of weakness, since it builds connections with others.

Building Motivation

In the morning when you wake up, try playing uplifting music.

Add self-soothing things to your routine, such as hot coffee or tea, an iced drink, or a smoothie.

Practice a mindfulness activity with a food or beverage and describe the five senses while eating or drinking it.

Use aroma therapy with lotions, shampoo, conditioner, and soaps for the shower or bath.

Try taking a cool, warm, hot shower, or a bath to soothe yourself.

Plan your day around duties, errands, appointments, and chores. Listen to interesting music, or podcasts, or bring a book to read, or a puzzle on your phone, while waiting for appointments.

If you can’t get out the door, ask a support person to help you plan activities.

Express yourself in journals, whether writing, drawing, or painting.

Focus on positive, inspirational, peaceful images and people who care about you.

Try to find humor or pleasant sounds.

Practice mindfulness for 10 minutes.

Opposite to Emotions:  challenge yourself to do the opposite of what you used to do.

Gratitude/Naikan:  Consider what you received from others and how your interactions have changed things. We are all learning and growing each day.

Affirmations: 

I know this is tough, but I can do it.

Today is a new opportunity and I can try new activities.

Each day brings possibilities.

My Strengths

            Our strengths are related to our values and our self-esteem. Strengths have been part of our personality since childhood. The group discussed how each participant had talents and had natural ways of expressing, thinking, feeling, and doing activities. These qualities make us feel energized and motivated. To find strengths, consider what you like to do.

Consider a friend that you have. What is it about the friend that you like?

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Consider someone with a job that sounds interesting to you. What job duties or tasks do you like? _____________________________________________________________

Traits that I admire in others are: _____________________________________________________________     

            Strengths come from values. Strengths can help create new opportunities for us when we recognize them. These are skills that we have and those that are learned. Participants identified strengths that they had to help them excel at jobs, with family, or build new relationships.

Hobbies: _____________________________________________________________

Things that I am proud of in the past: _____________________________________________________________

Something enjoyable: _____________________________________________________________

Something I want to do or plan: _____________________________________________________________

If I could do any job, I would like to do: _____________________________________________________________

Transformation and Goals

            Participants learned to set realistic goals, break them down into smaller parts, and ask for help. Being able to ask for help was not seen as a sign of weakness but as a resourceful skill. The group discussed how they completed goals and asked for help when needed. Participants expressed how they took more time and patience for the healing process. Goals are not always achieved in one day or one week. With the help of a community of providers, we can build on the smaller parts and reach a larger goal.

Setting a Goal

1          Break down goals into smaller parts

2          Ask for help or enlist others to help

3          Be patient.

4          Be non-judgmental with me. Don’t swear or criticize.

            The group discussed how they worked with a supportive person such as a vocational rehabilitation worker, an occupational therapist, or an individual therapist to create realistic goals. One participant explained how past goals didn’t work, and what would make sense now. The group helped participants find alternatives and resources to ensure that they could achieve a new goal.

            Sometimes group therapy members did not recall what occurred when they were manic or psychotic. Family and supportive people gave information to providers to help them remember what happened. This information can help the recovery process by describing the severity of symptoms and how they were affected by the manic episode.

            I want to return to college

            I want to return to work.

            I want to do volunteer work in the community.

            I want to help my family.