Send the link below via email or IMCopy
Present to your audienceStart remote presentation
- Invited audience members will follow you as you navigate and present
- People invited to a presentation do not need a Prezi account
- This link expires 10 minutes after you close the presentation
- A maximum of 30 users can follow your presentation
- Learn more about this feature in our knowledge base article
Improving Low Self Esteem Week 5
Transcript of Improving Low Self Esteem Week 5
Feedback from last session
Challenging negative predictions with thought challenging and behavioural experiments
Assertive communication techniques
How good are you at looking after yourself?
Complete the self-care questionnaire in your workbooks
A session looking at taking care of yourself including:
the 5 ways to well-being
Also, how goal setting can improve confidence and self-esteem
The skill of looking after ourselves and paying attention to our needs is an important one
What is good sleep?
What causes bad sleep?
• Physical problems
• Bladder problems
• Emotional problems
• Environmental Factors
• Lack of sleep routine
What are common
• Falling asleep
• Staying asleep
• Waking early
• Not feeling refreshed
How Do I Improve
Check your sleeping environment
Establish a routine
Get up and go to bed at the same time every day
Avoid napping in the day
Try not to lie in to catch up on lost sleep
Get ready for bed
De-stress your body and mind
Warm milky drink
Challenge your thoughts earlier in the evening
Don't go to bed full or hungry
Build up your activity level, but don't exercise too late
Avoid alcohol and caffeinated drinks
Avoid smoking within 4 hours of going to bed
Associate bed with sleeping
Don't use your bed for anything other than sleep and sex
Relaxation is allowing physical and mental tension to be released, and is an important part of healthy living.
Progressive muscle relaxation
Why do it?
Diet and Well-being
5 ways to well-being
Improves physical health
Improves mood - 'feel good chemicals'
Improves energy levels
Acts as a distraction
Builds confidence and self esteem
Relieves tension and anxiety
Do something you find interesting
Consider involving others
Build it into your current routine
Set yourself goals
5 portions of fruit or veg
Avoid sugary snacks and drinks
Eat more wholegrain
Increased likelihood of panic
Enhancement of negative emotions Reduced efficacy of medication
Impact of sleep
Impact on anxiety
Set yourself a SMART goal
Consider how well you look after yourself and if you could make any changes in the areas discussed today
How do the questions relate to techniques we've looked at so far?
The five everyday areas of life that have been shown to bring the biggest boost to happiness.
Working towards realistic goals is motivating and satisfying and has a positive effect on your confidence and self esteem.
Change isn't easy
Reward yourself for achievements
Keep reviewing your goals
Reduces pain and tension
Improves our ability to cope with stress
Helps to increase self confidence
after 20 minutes get up and do something relaxing until you feel sleepy again.
Don't stay in bed if you can't sleep,
Talk on the phone