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Improving Low Self Esteem Week 5

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by

Sarah Flourentzou

on 14 July 2017

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Transcript of Improving Low Self Esteem Week 5

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
Sleep
This week
A session looking at taking care of yourself including:
sleep
relaxation
diet
exercise
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
• Diet
• Lack of sleep routine
What are common
sleep problems?
• Falling asleep
• Staying asleep
• Waking early
• Not feeling refreshed
How Do I Improve
my sleep?
Check your sleeping environment
Temperature
Noisy?
Too light?
Comfortable?
Relaxing?
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
Hot bath
Warm milky drink
Relaxation
Challenge your thoughts earlier in the evening
Food
Don't go to bed full or hungry
Activity
Build up your activity level, but don't exercise too late
Drink
Avoid alcohol and caffeinated drinks
Nicotine
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
Relaxation is allowing physical and mental tension to be released, and is an important part of healthy living.
Progressive muscle relaxation
Exercise
Why do it?
How?
Diet and Well-being
Healthy Eating
Alcohol
Caffeine
5 ways to well-being
Goals
Home Practice
Improves physical health
Improves mood - 'feel good chemicals'
Improves energy levels
Acts as a distraction
Builds confidence and self esteem
Improves sleep
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
Eat regularly
Avoid sugary snacks and drinks
Eat more wholegrain

Improved mood
Forget worries
Improved confidence
Depressant
Impaired judgement
Increased likelihood of panic
Enhancement of negative emotions Reduced efficacy of medication
Caffeine high

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.
Connect
Learn
Be Active
Give
Working towards realistic goals is motivating and satisfying and has a positive effect on your confidence and self esteem.
S

M

A

R

T
pecific
easurable
chievable
ealistic
imely
Remember
Change isn't easy
Reward yourself for achievements
Keep reviewing your goals

It
Reduces pain and tension
Improves performance
Improves our ability to cope with stress
Improves sleep
Helps to increase self confidence
Notice
after 20 minutes get up and do something relaxing until you feel sleepy again.
Don't stay in bed if you can't sleep,
Study
Talk on the phone
Start conversations
Eat
Watch t.v
Play games
Full transcript