Borderline Personality Disorder: Raising Our Self-Esteem.

childhood-trauma-fact-sheet

WHAT IS THE EFFECT OF THINKING BADLY ABOUT OURSELVES?

Individuals with low self-esteem constantly criticize themselves. We may even META-CRITICIZE ourselves (criticize ourselves for criticizing ourselves). We oftemn focus on mistakes and over-generalize from them, believing that these mistakes completely define us as a person (thus losing perspective and ignoring the positive things about ourselves; in other words, being biased against ourselves, often because we have been programmed to dislike ourselves during childhood).

This faulty thinking style leads to depression, guilt and low confidence. We may think of ourselves as: -stupid -unlikeable -inferior -weak -incompetent etc,etc…

We need to question our negative beliefs about ourselves and ask ourselves: ARE WE CONFUSING OUR THOUGHTS ABOUT OURSELVES WITH THE ACTUAL FACTS? One of the biggest dangers of self-criticism is that it can PARALYZE and DEMORALIZE us, taking away our confidence to try to develop ourselves in life. We feel doomed to perpetual, unremitting failure.

CONSTANTLY CRITICIZING OURSELVES IS UNFAIR:

We would not follow a friend around all day and focus his attention on his every little mistake by loudly announcing it to the exclusion of everything else, so why do we think it fair to do it to ourselves – undermining ourselves, chipping further away at our own precarious confidence?

CONSTANT SELF-CRITICISM IS COMPLETELY UNREALISTIC:

Often, we criticize ourselves with the benefit of hindsight – overlooking the fact that it was not possible to have this perspective at the time, and that we reacted AS THINGS APPEARED TO US THEN.

When we criticize ourselves in RETROSPECT, we do so with the benefit of information that was not available to us at the time we acted. CONSTANT SELF-CRITICISM PREVENTS US FROM LEARNING:

By constantly criticizing ourselves we take away our confidence to tackle problems in the future that could help develop us as a person; we keep ourselves ‘stuck’. We learn much better by PRAISING OURSELVES FOR WHAT WE DO RIGHT, NOT CRITICIZING OURSELVES FOR WHAT WE DO WRONG.

If we conclude we’re a hopeless failure, condemned to be eternally incompetent and useless, when we get things wrong, we will lose all incentive to perservere and make constructive changes in our lives.

CONSTANT SELF-CRITICISM IS MASOCHISTIC:

By constantly criticizing ourselves, we are kicking ourselves when we are down. We might be criticizing ourselves for such things as lacking confidence or always being miserable. It is important to remember, though, that other people, too, would probably see themselves in the same way if they had had the same experiences as us. It is a NATURAL and COMMON response to stressful events and does not mean that there is anything fundamentally wrong with us.

OVERCOMING OUR CRITICAL THOUGHTS:

-Spotting our self-critical thoughts: self-critical thoughts can become automatic, a routine we have never actively tried to change. We may not even have considered that we can change, assuming they were an essential and intransigent part of our nature.

But changing the way we think about ourselves changes the way we feel and behave, so it is necessary for us to stop being so hard on ourselves and focus much more on our positive qualities an our potential to grow as a person as we would like to.

We need to stop feeling excessive guilt and disappointment in ourselves and realize such thoughts are most probably the result of depressed, faulty self-judgments and do not accurately reflect the person we actually are.

We need to gradually distance ourselves from these erroneous, negative self-descriptions that we have, up until the time we undertake to change, imposed upon ourselves.

Challenging our negative thoughts about ourselves:

When we have negative thoughts about ourselves we can do the following:

-tell ourselves our thoughts about ourselves could be completely mistaken, unrealistic and unfair. Also, they may be caused by an irrational guilt complex and a subsequent unconscious wish to punish ourselves.

-concentrate on all the evidence AGAINST our negative view of ourselves.

-consider other perspectives: are we taking the most negative one possible?

-remind ourselves that our negative thoughts are keeping us stuck in our life situation, making us too depressed, unmotivated and lacking necessary confidence to develop our full potential and to change our lives for the better.

-remind ourselves that we are almost certainly judging ourselves too harshly; much more harshly, say, than we would judge a friend. -remind ourselves that it is irrational to write ourselves off as a person due to some past mistakes and weaknesses. -make more of our strengths and less of our weaknesses.

-stop feeling disproportionately guilty about mistakes made in relation to great stress.

RESOURCES

TEN STEPS TO SOLID SELF-ESTEEM MP3CLICK HERE

CHALLENGING NEGATIVE THOUGHTS MP3CLICK HERE

David Hosier BSc Hons; MSc; PGDE(FAHE).

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Copyright 2013 Child Abuse, Trauma and Recovery

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