Presence of mind. How to improve myself.

Hi You feel upset about what your husband says about you. You also feel upset about how you are treated by your in-laws. To feel better consult a psychologist and talk about what you are going through. I understand you must be feeling hurt and stressed when you don’t get the understanding and care you want and deserve from your husband. Talking to a psychologist will help you.

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Consult a psychologist. You can reach out to me on my Instagram page shivani_naghnoor

"The time spent in IPT focuses on discussing feelings, normalizing them as responses to interpersonal interactions and as useful interpersonal information, and using them to take action to change the patient’s interactions in order to resolve the identified problem area. IPT techniques are nondirective exploration, direct elicitation, encouragement of affect, clarification, communication analysis, decision analysis, and role play. The therapeutic relationship and the therapist’s role in IPT are also described. The therapeutic relationship may reflect how the patient thinks and acts in other close relationships. For example, the therapeutic relationship can be used in role disputes to give feedback on how patients come across to others and to help them understand maladaptive approaches to interactions." Reference

gratitude therapy interpersonal therapy (details given)

Have enough courage to trust love one more time and always one more time." — Maya Angelou

Hello dear I can understand what you might be going through. It might be hard for you to understand yourself better and accept yourself. Don't worry, consult a good therapist or a counsellor as soon as possible. You can also contact me and I will try to help you towards your solutions . Let's discuss your issues in detail so that you can get towards your solutions. Take care. Stay safe and strong. Everything will be alright. You got this!

Hi Self-esteem is not about ability Self-esteem is often not associated with either your own ability, or other people’s perceptions of you. It is quite possible for someone who is good at something to have poor self-esteem. Conversely, someone who struggles with a particular task might generally have good self esteem.

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There are a number of ways in which you can improve your self-esteem. 1. Identify and Challenge Your Negative Beliefs The first step is to identify, and then challenge, your negative beliefs about yourself. Notice your thoughts about yourself. For example, you might find yourself thinking ‘I’m not clever enough to do that’ or ‘I have no friends’. When you do, look for evidence that contradicts those statements. Write down both statement and evidence, and keep looking back at it to remind yourself that your negative beliefs about yourself are not true. 2. Identify the Positive About Yourself It is also a good idea to write down positive things about yourself, such as being good at a sport, or nice things that people have said about you. When you start to feel low, look back at these things, and remind yourself that there is plenty of good about you. In general, positive internal dialogue is a big part of improving your self-esteem. If you catch yourself saying things like ‘I’m not good enough’ or ‘I’m a failure’, you can start to turn things around by saying ‘I can beat this’ and ‘I can become more confident by viewing myself in a more positive way’. To begin with you will catch yourself falling back into old negative habits, but with regular effort you can start to feel more positive and build your self-esteem as well. 3. Build Positive Relationships—and Avoid Negative Ones You will probably find that there are certain people—and certain relationships—that make you feel better than others. If there are people who make you feel bad about yourself, try to avoid them. Build relationships with people who make you feel good about yourself and avoid the relationships that drag you down. 4. Give Yourself a Break You don’t have to be perfect every hour of every day. You don’t even have to feel good about yourself all the time. Self-esteem varies from situation to situation, from day to day and hour to hour. Some people feel relaxed and positive with friends and colleagues, but uneasy and shy with strangers. Others may feel totally in command of themselves at work but struggle socially (or vice versa). Give yourself a break. We all have times when we feel a bit down or find it harder to maintain our self-belief. The key is not to be too hard on yourself. Be kind to yourself, and not too critical. Avoid criticising yourself to others, because this can reinforce your negative views—and also give other people a (possibly false) negative opinion of you. You can help to boost your self-esteem by giving yourself a treat whenever you succeed in doing something hard, or just for managing a particularly bad day. 5. Become More Assertive and Learn to Say No People with low self-esteem often find it hard to stand up for themselves or say no to others. This means that they may become over-burdened at home or at work, because they do not like to refuse anyone anything. However, this can increase stress, and make it even harder to manage. Developing your assertiveness can therefore help to improve your self-esteem. Sometimes acting as if you believed in yourself can actually help to increase self-belief! 6. Improve Your Physical Health It is much easier to feel good about ourselves when we are fit and healthy. However, people with low self-esteem often neglect themselves, because they do not feel that they ‘deserve’ to be looked after. Try taking more exercise, eating well, and getting enough sleep. It is also a good idea to make time to relax and to do something that you want to do, rather than something that someone else expects you to do. You may find that simple changes like this can make a huge difference to your overall outlook. 7. Take On Challenges People with low self-esteem often avoid challenging and difficult situations. One way to improve your self-esteem can actually be to take on a challenge. This doesn’t mean that you need to do everything yourself—part of the challenge might be to seek help when you need it—but be prepared to try something that you know will be difficult to achieve. By succeeding, you show yourself that you can achieve. This challenges your negative beliefs and will therefore improve your self-esteem.

Do seek one of our support to overcome this issue.. You can get a clarity and a better understanding about yourself.. Those insights might give you the confidence and motivation to handle people and situations in  your life...

You can reach me for  a detailed discussion .. https://prac.to/hema-sampath-psychologist-dir