Tag Archives: self esteem

Way 10/Day 10: Make it a great year – give stuff away.

Most people in the US are blessed with having more than we need. Much more. So much more that we invest in fancy containers to hold it in new ways, rent special places away from our home to use as vacation homes for our extra stuff – and yet many of the people who do these things also continue to shop as a form of recreation.

Consider adopting, at least for a while, one or more of these approaches to your surfeit stuff:

  1. For each new non-perishable item you bring home, select something else to give to charity. You may start considering purchases carefully in light of figuring out what goes into the pile for AmVets when you put the new thing away.
  2. Try to select one item per day for a set number of days to give away. One author did this for a year; you might practice it for the 40 days of Lent.
  3. Have a 30-day list. If a non-essential still seems like a very good idea in a month, then you can decide to make the purchase.

If, on the other hand, your problem is an addiction to shopping, recognize that shopping is meeting one or more emotional needs in an unhealthy way, and find a better way to meet those needs. If you are in debt and out of space because of a shopping addiction, consider seeking professional guidance. You may be struggling to sedate emotional pain with the short-term rush of attention and gratification that shopping can provide.

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Way 9/Day 9: Make it a great year – remember who made who.

So, I am seriously dating myself…but do you remember that old AC/DC song, Who Made Who, which was part of the soundtrack for the 1986 Stephen King film, Maximum Overdrive, a movie about machines taking over – before the Terminator series?

(I remember the song but didn’t see the movie. I don’t watch horror movies. I have the news of the day for that.)

The film characters suffered due to all sorts of machines behaving very badly.

Well, we have our electronic devices. They don’t have to run us over (people are causing accidents by yielding to the call of the phone without the phones doing anything). We just follow orders from our phones. Who’s the boss?

If you jump when your phone pings, rings, shimmies or shakes, the phone is the boss of YOU. If you have to terminate quality time with a loved one because some dopey show is about to go on, the television is the boss of YOU. You have surrendered your autonomy to what is merely a tool to make your life easier. These objects exist to serve YOU. You can make it a better year by deciding that you are the boss of your phone, and your television, and all your other devices.

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Way 8/Day 8: Make it a great year – express gratitude again.

Is there someone who had a powerful influence on you – and you haven’t really acknowledged that? Taking the time to express gratitude – in a letter is great – is important for you and could be very helpful and encouraging to the recipient. I had this experience last year. After the term was over and final grades were in, a former student sent me a very brief, thoughtful note, letting me know how much that student had enjoyed being in class and how much she’d personally gained from being in two courses with me. It was private between the two of us, not a public commendation, and for me, that made it very significant. It was a morale-booster. If you have people who have helped you, please send a note or make a call; it will make your year better and will probably improve their year, too!

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Way 7/Day 7: Make it a great year – express gratitude.

The research is clear: expressing gratitude improves our mood and reduces symptoms of depression. A few “ways” will address gratitude. For this one – show some gratitude for small, daily acts of kindness and consideration. Even if it’s someone’s job to take out the trash, or bag your groceries, or clear the table – say thank you. Look at the person – make eye contact. Be sincere, be clear, and express your gratitude.

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

31 Days/31 Ways: Make it a great year!

Day 6: No whining!

Practice makes perfect. If you practice complaining, focusing on the negative and wallowing in self-pity, you will become very, very good at being very, very unhappy – and pretty miserable to be around, too. The more you think a particular thought, the more energy your body put towards strengthening that particular set of connections in your brain. It’s hard to NOT complain, and there is a difference between whining and asking for something specific or relaying information. Try to catch yourself complaining and reframe it: make it a specific request, for example, or refocus on something positive.

A dear friend describes his approach to this: “Ron” died of a terrible disease very young. When something comes up I want to complain about now – years later – I stop and think, hmmm, how would Ron feel about being able to complain about that right now?

If that approach works for you, please borrow it!

Dr. Lori Puterbaugh

© 2016

31 Ways/31 Days: Make it a great year!

Day 6: No whining!

Practice makes perfect. If you practice complaining, focusing on the negative and wallowing in self-pity, you will become very, very good at being very, very unhappy – and pretty miserable to be around, too. The more you think a particular thought, the more energy your body put towards strengthening that particular set of connections in your brain. It’s hard to NOT complain, and there is a difference between whining and asking for something specific or relaying information. Try to catch yourself complaining and reframe it – or refocus on something positive.

A dear friend describes his approach to this: “Ron” died of a terrible disease very young. When something comes up I want to complain about now – years later – I stop and think, hmmm, how would Ron feel about being able to complain about that right now?

If that approach works for you, please borrow it!

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

31 Days/31 Ways: Make it a great year!

Day 5: Eat something healthy each day.

A lot of people make resolutions that sound like this: “I’m going to give up junk food!” “I’m not going to eat any carbs!” or some such extreme commitment. Then they fail by eating carbs (which we need) or eat something assigned to the “junk” category. It’s a lot easier to achieve success by doing rather than not-doing. Action is empowering; the punitive, goodie-removing approach sets you up for resentment. So turn it around: instead of some sort of mean-parent, “That’s it! No treats for YOU!” in the mirror, promise yourself to eat one healthy snack each day: a piece of fresh fruit, some raw veggies, a handful of nuts – whatever is appropriate for you and your allergies/dietary restrictions. It’s easier and more encouraging to experience success – and the encouragement to keep it going that success engenders – by DOING rather than not-doing.

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Day 4/Way 4: Make it a great year!

Move it.

Check with your doctor and follow the advice on exercise. Physical exercise (at the appropriate level for YOU) can help make it a great year by reducing the chemical and emotional effects of stress; improving brain health and therefore cognition; improving the quality of sleep and thus emotional well-being and daily functioning; and reducing symptoms of anxiety and depression.

Don’t fall into the all-or-nothing fallacy. If you can’t do “a lot” or whatever you used to do, that’s okay: doing something that is appropriate for you is better than doing nothing. Make a commitment to do something specific in line with your doctor’s recommendations; it will help make it a great year.

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Day 3/Way 3: Make it a great year!

Back away from the television…or tablet…or computer…or whatever else electronic screen mesmerizes you during non-work/non-school hours.

The average American is consuming 5 hours or more of non-work/non-school related screen time daily. It’s worse for retirees, who average 43 hours a week. There are lots of ways reducing screen time can make it a much better year. I’ll pick one: the fact that much of what’s on there has an ulterior motive of making you feel badly about yourself and your life. If you weren’t dissatisfied, you wouldn’t be tempted to spend money on whatever is being marketed. Your stuff isn’t as new, your face hasn’t been airbrushed and you didn’t have a staff of five fixing up your hair and makeup so, compared to what you see on television, your life and mine look pretty blah. Even if you’re too smart to think so consciously, that subconscious message is hammering away. Make it a great year: just reduce exposure and do something that will make you feel good about your life, instead.

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.

Day 2/Way 2: Make it a great year!

Have a place for quiet and use it daily. Your back steps? Your bedroom window? A chair in the corner? Any place is the right place if it is “your” special place for quiet contemplation every day. The constant beat of artificial lights, mechanical noise and media is an assault on the nervous system. Give yourself a break of quiet. (If you’re addicted to noise and media flashiness, don’t be surprised if 5 or 10 minutes of real quiet makes you feel pretty edgy at first!).

Why this can help make it a great year: it’s refreshing to separate yourself from the racket! Quiet allows us to listen to the subtler messages in life…CS Lewis’ fictional demon, Screwtape, identified constant environmental noise as a means for evil to do its work in our world because the noise numbs us to the quiet stirrings of higher thoughts and feelings.

 

Dr. Lori Puterbaugh

© 2016

Posts are for information and entertainment purposes only and should not be construed to be therapeutic advice. If you are in need of mental health assistance, please contact a licensed professional in your area.