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Getting good sleep can help to improve your mood and increase diet can help you feel well, think clearly and increase your energy levels. fully dressed whether or not you're going out of the house, can.
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But people with healthy self-esteem don't let these feelings stop them trying new things or taking on challenges. Set yourself a goal, such as joining an exercise class or going to a social occasion. Achieving your goals will help to increase your self-esteem. Psychological therapies like counselling or cognitive behavioural therapy CBT can help. Find a psychological therapies service in your area.


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You can find mental health apps and tools in the NHS apps library. Skip to main content. Main navigation Common problems I feel really down I'm so stressed I feel anxious and panicky I often feel angry I think I have the winter blues I'm worried someone is depressed I'm worried my child might be depressed I think I'm having panic attacks Mood self assessment.

Low mood and depression How to feel happier Beating the winter blues Tips for coping with depression Exercise for depression Mental health issues if you're gay, lesbian or bisexual Raising low self-esteem Going to work after mental health issues Student mental health Fear and phobias Anxiety in children Dealing with panic attacks 10 ways to fight your fears Stress Breathing exercise for stress 10 stress busters Easy time-management tips Coping with exam stress Coping with money worries Dealing with jealousy Student stress Tips on surviving exams Bullying at work Anger management How to control your anger Tips on child anger Therapy and counselling Different types of therapy Benefits of talking therapy Mental health helplines Self-help therapies Can I get free therapy or counselling?

Depression support groups 5 steps to wellbeing Learn about the 5 steps Mindfulness for mental wellbeing Connect for mental wellbeing Get active for mental wellbeing Give for mental wellbeing Learn for mental wellbeing Bereavement and loss Coping with bereavement Dealing with grief and loss Children and bereavement Bereavement and young people Feeling lonely Loneliness in older people How to help lonely older people Supporting a child Coping with your teenager Teen aggression and arguments Worried about your teenager?

Talking to children about feelings Talking to your teenager Learn life skills: Unhelpful thinking Sleep problems Anxiety control Depression Low confidence Listen to all the mental wellbeing audio guides. Page contents What is self-esteem?

Cutting and Self-Harm: How to Feel Better without Hurting Yourself

What causes low self-esteem? How does low self-esteem affect us? How to have healthy self-esteem Other ways to improve low self-esteem Where to find help for low self-esteem. Raising low self-esteem We all have times when we lack confidence and don't feel good about ourselves. Self-esteem is the opinion we have of ourselves. For some reason, the message that you aren't good enough is the one that stays with you. How to have healthy self-esteem To boost your self-esteem, you need to identify the negative beliefs you have about yourself, then challenge them.

Also write down good things that other people say about you. Build positive relationships If you find certain people tend to bring you down, try to spend less time with them, or tell them how you feel about their words or actions. Seek out relationships with people who are positive and who appreciate you. Be kind to yourself Professor Williams advises: One trick is to look at other people who act assertively and copy what they do.

What is self-esteem?

The risk is that you become overburdened, resentful, angry and depressed. Where to find help for low self-esteem Psychological therapies like counselling or cognitive behavioural therapy CBT can help. You can refer yourself for psychological therapies on the NHS. Check here for alerts. Just increasing our activity and exercise levels can make an enormous impact on our mood as it stimulates the body to produce natural anti-depressants.

Just increasing our activity and exercise levels can make an enormous impact on our mood by: Making us feel better about ourselves. Making us feel less tired. Motivating us to do more. Improving our ability to think more clearly. Helping us think about something other than focussing on our unhelpful thoughts. Using up the adrenaline resources created by anxiety and anger.

Giving us a sense of achievement. Being with other people. Stimulating the body to produce natural anti-depressants. Making us generally more healthy. Schedule ACE activities each day which give you a sense of: It's important to get a healthy balance of activities which give you a sense of achievement, enjoyment and being close to others. Choose activities which are important to you, have positive meanings, or are purposeful, and you might want to plan rest periods too.

Keep your goals realistic and set achievable limits. Eg aim to walk for 15 minutes rather than a half-marathon, or wash the dishes rather than spring clean the whole house.

You can build up your activity over time. If you struggle with motivation Commit to do the activity for just 5 minutes. After 5 minutes, you can choose to stop or continue and you might find that you want to continue. See NHS Exercise Videos here Rewarding yourself When you're doing well, or remembering to pace yourself, doing more of what helps, or doing less of what doesn't - give yourself a treat, a pat on the back. If lack of activity and tiredness is helping to maintain our negative thinking, and therefore keeping us depressed, then doing more in spite of feeling tired and depressed will help us feel better.

Do something different to what you normally do. Mindfulness - learn Mindful Breathing. Focus your attention fully on another activity - Mindful activity. Relaxation techniques - try lots and find one that works for you. Be with others - contact a friend, visit family. Grounding techniques - look around you, what do you see, hear, smell, sense? Hold a comforting object.

Physical exercise - walk, swim, go to the gym, cycle.

How To FALL ASLEEP In 1 Minute

What have you enjoyed in the past? What have you sometimes thought about doing but not got around to? Recharge your battery and plan more energising activities - do more of those things that help you feel better see video below. Write down your thoughts and feelings - get them out of your head. Just write , or use a thought record sheet. Pamper yourself - do something you really enjoy, or do something relaxing. Positive self-talk - encourage yourself, tell yourself: Write it down and memorise it for when you need it. Do something creative - make a box of items that remind you to use the techniques that help, or put photos on paper, or write and decorate a list.

Consider using a Light Box - particularly with Seasonal Affective Disorder Depression due to lack of natural light, e. Use Safe Place Imagery. That light is there, and waiting! Notice the positives - write down or record 3 positive things every day. Visualise yourself enjoying doing the things you used to enjoy doing, or would like to enjoy doing, and successfully doing the things you need to do.

Pause, take a breath Ask yourself: What am I reacting to? What have I been thinking about here? Am I getting things out of proportion?


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  • What is self-harm?;
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Is this fact or opinion? How important is this really? How important will it be in 6 months time? Am I expecting something from this person or situation that is unrealistic?

Cutting and Self-Harm

What i s the worst and best that could happen? What i s most likely to happen? Am I using that negative filter?