IDENTIFYING AND OVERCOMING YOUR INNER CRITIC (3).

DAYDREAM (GIVE YOURSELF HOPE).

We all have our different routine before we go to bed at night. Below are some things we might have been doing before sleeping at night.

 Switch off the lights in the room.

Switch off the phone.

 Read (which could aid sleep for some people).

 Listen to music.

 Write a to-do-list for the next day.

 Praying and meditation.

 Etc.

Have you thought of giving yourself the permission to dream before falling asleep? Your inner critic must have told you a lot of negative things and made you believe you cannot achieve what you set out to do or you are a failure. These are all lies! It is time for you to daydream (Only positive dreams).

Note: If your inner critic gets in the way, attempt to replace negative thoughts with positive ones.
Imagine the good things that will happen in your life. Imagine them in great detail.

•Have you been planning a presentation at your workplace, but yet to deliver? Imagine you are well dressed standing before the people you will address. Watch yourself talk with ease while your audience applaud you; even before you finish the presentation (Did this make you smile?).

•Are you tired of always using public transportation? Imagine yourself driving the car you want. Enjoy the feeling of owning your car.

•Do you wish to be a boss rather than a staff in an organisation? Imagine yourself addressing your staff as the boss and watch yourself 
be that charismatic leader.

•Are you tired of being a worker and you want to own a business? Imagine yourself owning that business you have always wanted.

Allow yourself to enjoy the happy feelings of what you will be. I hope you smiled through this.
At the end of daydreaming, our body is relaxed and we can sleep better. The goal is to have a good, hopeful time and let our minds unwind to make us feel good about ourselves. They are not reality; only imagination, but you will have a better feeling of yourself. This way, there will be no room for your critic, because you have created an atmosphere of hope.

LET US DO THESE MIND EXERCISES.
Fill in the blank space with what you choose.

  • I am………….. (Smart) (Worthy)
  • I am a……….. (Genius) (Perfect partner)
  • I am…………. (Beautiful) (Grateful)
  • I am……..magnet (Money) (Success)
  • I am……….. (Blessed) (Positive) (Confident)
  • I need to………. (Rest) (Exercise)
  • I forgive………. (Myself)
  • I believe in……… (Myself)

(You may drop your comments below after filling what you choose in the mind exercises above).

IDENTIFYING AND OVERCOMING YOUR INNER CRITIC (2).

Tell yourself what you needed to hear in your past, it could be when you were a child. Think about the younger version of yourself; what did you long to hear then? What word would have given you reassurance? What would have built you up rather than tear you down? What would have made you bold rather than make you fear? What would have built your self-esteem rather than make you have a low self-esteem? 
Think of these situations and the word (s) that you would have heard from someone to feel better.

Gently meditate on this.

After meditating, come up with the words you longed for and tell yourself these words. I will list some words below as an example of what you longed to hear in your past. Do not forget to tell yourself those words now.

 Everything you need comes at the right moment.

 You are adorable, just the way you are.

 I love you.

 You don’t have to be perfect.

 Do your best and leave the rest.

 You can count on me, I will always have your back.

 You are important.

 I am going to help you get through it.

 It is okay to make mistakes.

 You are fearless.

Tell yourself those words you longed to hear in your past and never stop speaking to yourself with love, kindness, and acceptance.
Self-acceptance is all about being understanding of our strength and weakness; while recognizing our imperfections and responding to them with respect, support, which we freely offer to others. Self-acceptance is accepting who you are 
without being judgemental. Embrace who you are rather than who you think you should be. Accept yourself with compassion.

Some words you can say to yourself are:

 I accept I will be perfectly imperfect

 I accept I have faults and everyone makes mistakes; I will grow from my mistakes.

 I accept I also have talents, gifts, blessings, accomplishments, just like  other human beings. 

 Sometimes, I can be confused; it is normal. I will figure things out.

PRACTICE SELF-TALK: Speak kindly to yourself when you make a mistake. When your inner critic says “you are a failure”, gently say to yourself; ”it is okay to make a mistake, I don’t need to make it harder by beating myself up about it. I don’t need to be perfect’’.
Replace the word- ‘’I cannot’’ to ‘‘I will’’ or ‘‘I can’’.
Speak positive affirmations that will help you feel better about yourself when you feel down.

Some affirmations you can tell yourself are:
 I am blessed.
 I am opened to receive.
 I am wise.
 I am peaceful .
 I believe in myself.
 I am dedicated.
 I am relaxed.
 I am rich.
 I am confident.
 I am fearless.
 I am money magnet.
 I am powerful.
 I am beautiful/handsome.
 I am grateful.
 I am loving.
 I am a genius.
 I am brilliant.
 I am healthy.
 My mistakes don’t define me.
 I am cheerful.
 I am open-minded.
 I am a perfect partner to my perfect partner.
 I am living my dream come true.
 I am fortunate.
 Everything I need comes to me at the right time.
 I trust the universe.
 I am enough.
 No one has the power to make me feel inferior.
 I am a positive thinker.
 It is okay to say NO to others and YES to myself.
 I will not give up.
 I choose happiness.

(When affirming these words to yourself, say it aloud).

Take control of your thoughts!

IDENTIFYING AND OVERCOMING YOUR INNER CRITIC (1).

Identifying your inner critic that says, “You are not good enough or worthy of happiness or love” begins with identifying the root of that voice. When your inner critic whispers its negative talk, do not accept; do not act on it – instead face it! 
The first step is awareness; you need to be aware of this voice.
What is that voice telling you? Does it say, “You are lazy”, “You are a failure”, “You make bad decisions”, “You are weak”  etc.?

Listen to what this voice is telling you. After listening, you ask yourself: What was the origin of the voice? Think back, does it sound like a particular person from your past? Was it your parents, teacher, friend, siblings or someone else? In what situation did they utter that word which is still affecting you? Consistent criticism can forge negative beliefs about yourself. 

Contemplate:

When you made mistakes outside your home, do
authority figures or anyone call you names or put you down?

When your parents have misunderstanding, did they blame each other? Or did they blame you?

Perhaps your inner critic is saying you are dull because you could not solve your puzzle when you were younger. Then, you have grown with that mindset that you are dull; even when you make mistakes, you blame yourself. This inner critic is a liar. You are not dull; it is not your reality. Let go of that thought!
Maybe your inner critic is saying you are a failure and can never be in the first position in your class because your teacher/parent says you always come second, and can never be first. It doesn’t mean you are a failure. It is not your reality! Slow down and note how you feel when you’re putting yourself down. 

Get a pen and paper, draw a line.

On the one side, write left; on the other side, write right. On the left side, write what the inner critic is saying and on the right, write how you will handle the situation positively. Writing your thoughts in this way allows you to become more aware of your thoughts, and you can then make positive changes to tame your Inner Critic.
Write all your negative thoughts (on the left side or your preferred section) Write as messily, creatively, or as you would like. There is no wrong way to do this.
For example:

Look at what you have written on each side of the table you drew and focus on your positive response. Letting go of your inner critic requires continuous practice.
Give yourself the compassion you need and deserve.
Self-compassion is the healing that can soothe the wounded part of you. 
“Self-compassion has been defined as a self-attitude that involves treating oneself with warmth and understanding in difficult times and recognizing that making mistakes is part of being human (Neff, 2003).” (Breines & Chen, 2012).

LET GO OF YOUR INNER CRITIC.

Have you ever taken part in a sport activity and you did not receive a medal? Then, you feel bad about it and say to yourself, “I am a failure, why did I take part when I am not good at it”.

A mother cooks a meal for her family and for the first time her family noticed it is salty; she says to herself, “Why can I not get it right? I don’t deserve the right to cook for my family! I have failed as a mother”.

A doctor lost a patient to the covid-19 pandemic despite everything s/he did to make the patient live. The doctor says to him/herself, “I don’t deserve to be a doctor, I caused my patient’s death”.

You went for a job interview but did not get the job; you tell yourself, “I knew I won’t be picked, I do not deserve the job”.

You were picked by your organisation as the best staff of the year and you say to yourself, “I am a bad person; I don’t deserve the award”.

As a student, you got the second highest score in an examination, but you still feel unsuccessful. You believe anything lower than the first is failure.

You went to the supermarket to get some outfit for yourself, after trying the outfits that caught your attention; none could fit you and you say to yourself ”I am fat and ugly, I hardly get my size of dress whenever I shop”.

You were about to go for a quick jog, but your inner critic whispered, ”Do not bother, you will never look like those fit people; you are weak ”.

We all have different voices inside us. There are two voices:
The first voice is soothing, and this voice brings self-compassion & encouragement; it lifts our spirits. The second voice is the critic; this voice tells us when we are wrong.
Most times, the critic goes to the extreme of shaming, blaming or condemning us even before we start what we set out to do. This voice wears down our moods. It is important we identify this critic and do away with it. If we keep on listening to our critic, we won’t go far successfully in life, because we will always assume we cannot. If it is a situation, it is our friend or family criticizing us; it is easier to give a distance, but when the criticism is coming from you, it is impossible to distance yourself from yourself. You need to identify this critic and learn to challenge your negative thoughts.

The inner critic is experienced as thoughts in our head; it can affect our self-confidence. You may ask; where do critical inner voices come from?
These inner voices come from early life experiences which shape our thoughts about ourselves. These negative voices could be from teachers, parents, guardians, or a significant person in our lives. As parents, the way we talk to our children becomes the inner voice that shapes them. If a child comes to you to help him solve his puzzle and you tell the child, “Why can’t you solve a simple puzzle when your mates can? You are dull!” such children would pick up on the negative comment(s) which form(s) as a critic as they get older.
Apart from parents, guardians or teachers, these inner voices also come from peers, siblings or adults.

The inner voice leads us to make unhealthy decisions because the voice comprises negative thoughts, beliefs, attitudes that oppose our best interests. Most times, when opportunity comes, we tend to analyse the situation more than necessary and we eventually say to ourselves, “I can’t do it”.

How did we become victims of this inner critic? We became victims because we listened to the negative voices and believed what they were telling us. Instead of challenging this voice, we acted on it.

To let go of your inner critic, you need to identify and challenge the voice that says; you are not good enough or worthy of happiness or love.
To free yourself from the inner critic, you need to know the root of that voice and disengage its negative influence on you.
How can you identify and challenge the inner critic? (To be continued in the next post).

DON’T CALL ME ONE -EYED GIRL (3) (FINAL PART)

I began crying but amidst my tears, an idea came to my mind. I spoke to myself and said, “I should read about inspiring stories of individuals instead of focusing on the negative side of my situation”. I started typing again. I searched for famous blind people. You might say I am harebrained, but I need to feel better instead of crying over an eye. I came across Alice Walker’s profile and a few others. Alice Walker got my interest. The reason is: I have read most of her works. I am her fan.

Alice Walker is an African-American novelist best known for her novel The Colour Purple. When she was eight years old, she got shot in her right eye with a BB pellet while playing with her two brothers. After the incident, Alice Walker withdrew from the world around her. During an interview with John O’ Brien, which was published in Alice Walker (critical perspective; past and present) she said, “For a long time, I thought I was ugly and disfigured, this made me shy and timid. I often react to insults and slights that were not intended”.
Her partial blindness caused her to withdraw, and she began writing poetry to ease her loneliness. She became very successful and focused at what she did. Alice Walker stopped tagging herself as a woman with one eye.

I came across Pataudi’s inspiring story. His full name is Mansoor Ali Khan Pataudi. He was the most charismatic cricketer of his generation. He lost one eye in a car accident before the age of twenty- two. His right eye was pierced by a shard of glass from the windscreen. Yet, he never made excuses nor involved in self-pity. His determination and success in overcoming the injury made him the captain of the Indian team. As captain, he led Indian to nine victories with vision in only one eye. He earned the name ‘Tiger’ from his adoring fans. Pataudi made us believe that India can win matches abroad. If he can do it, why can’t I?

I also read about the story of Chihuly Dale an American glass sculptor and entrepreneur. He is blind in his left eye, which happened while visiting England. He was involved in a car accident which left him blind in his left eye. During his interview, Dale said, “The loss of an eye was a transformative period for me and it  took some months to recuperate”. 
Chihuly Dale never used this period to think of giving up what he had started before the accident. He wanted to be a glassblower and losing an eye did not make him think of giving up.

After a few moments of silence, I took a deep breath. I told myself I will not indulge in self-pity again. Although, this did not change my mind about going back to school; I became a hairstylist and excel in it. 💪💪

DON’T CALL ME ONE-EYED GIRL (2)

At a point, I felt like I was gradually dying; dying of sadness. I isolated myself from social gatherings and yelled at everyone who told me all will be well. On Wednesday night at about 10:44 p.m. (I can’t figure out the precise date.), I picked up my phone because I could not sleep. I started typing whatever came to my mind on Google – the search engine. The first I typed was one-eyed girl, and I got random pictures of girls. Some were winks, some closed one eye with one hand. I was not satisfied with what I saw; I typed again. What is the effect of losing an eye? The search result displayed on my screen. So, I started reading; fear and anxiety and loss of self-esteem are the effects of losing an eye.
Occasionally, these problems may cause the individual to withdraw from social situations.
I agreed to what I read. I typed again: what does it feel like to live with one eye? Many answers popped up, but I came across these words written in capitals:
I AM BLIND IN ONE EYE AND THIS IS WHAT I WANT YOU TO KNOW. 
There was also a small writeup below; I looked closer and noticed it is the name of a person: DINA SIMPSON. I started reading the author’s story. I will summarise the content because it is lengthy. 
The author sustained a traumatic injury which left them blind in one eye. The author said the blindness in one eye changed their life. There are some questions people asked the author, and the answer given is based on personal experience. Blindness isn’t something you adjust to quickly. The vision in my right eye was taken from me in a terrible accident. (I gave a long sigh and nodded in agreement while I continued reading)
I do not see things the same way anymore; it takes time for your brain to adjust to that. No two eyes will have the same visual experience; I do not see you even when you are right next to me. Losing an eye is stressful, physically and emotionally. The change has been a long process, still ongoing for a year and a half. After reading this story, I was touched and became more heartbroken.

I do not know the author, but I felt sorry for the author and myself. I began mumbling words to myself; I said I will be worse and might not get over it since that author is still adjusting to this change. 😥😢

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DON’T CALL ME ONE-EYED GIRL. (1)

“She is exceptionally great at what she does.”
“Who?” The other lady inquired.
“The one-eyed hair stylist,” she responded.
I disregarded their discussions. Well, I knew they were talking about me, but I ought to have got used to that title: ‘one-eyed girl’. Besides, it is over three years since I lost my right eye and I have never been the same. One-eyed is my new name; it’s the most excellent description one may ever use to recognize me. I try to disregard this stereotype; although, my inner voice says, “I am one eyed and cannot do so much like other individuals”. I have no choice than to tune in to my inner voice; knowing this weighs me down. The one-eyed girl became my new name. In a few circumstances, individuals don’t call me by the name to deride me, but it became an identity for me. Amidst one hundred individuals, in order to single me out of the crowd, ‘one-eyed girl’ fits into that description; which is enough to know me even if we have never met. I abhorred the stereotype.

I told my parents I would drop out of school; they never acknowledged my choice, but I dropped out. My friends did not support me leaving school, but I disregarded the concern my parents and friends showed me and acted on my own terms. An overpowering feeling of guilt came over me. The feeling individuals feel when they lose something important; an overall sense of stun. I became depressed, questioned my existence and activities. Self-destructive contemplation eclipsed my mind. Losing an eye is an emotional experience. I wanted to end my life. My parents referred me to a therapist since my circumstance had begun affecting me physically, emotionally and mentally. After a few weeks of counselling, nothing appears to work out; that was when I realised no one can heal you if you do not want to be healed. There’s a saying I am familiar with. I cherish proverbs because it enriches language and to some extent, defines a culture.

‘You can lead a horse to the water, but you can’t make the horse drink’.

This implies that you can show somebody something that will benefit him or her, but can’t force them to accept it. A few individuals will in the long run do what they need to do. This was my situation. I hear people’s testimonies when they see a therapist and they feel way better than they used to be. I did the same by seeing a therapist but I did not feel better. In this context, I became the horse!

PRACTICAL STEPS TO AVOID LOW SELF-ESTEEM (3)

PRACTICE SELF-CARE

Self-care is a deliberate activity we do to take care of ourselves. Self- care means being mindful of your own needs. We should also note that not all activities which we engage in and feel good about are actually good. For instance, you may love taking alcohol, but consuming excess alcohol can be self-damaging. This applies to over-eating and some other things you do in excess. Doing things in excess can be self-destructive, but moderating this activity helps to promote a good relationship with oneself and the people in our environment. Self-care comes in a variety of forms. 

Eat healthy food: Eat that food you crave for! Take that drink you like but avoid what is harmful to your health. Get enough sleep, wear clothes that makes you feel good about yourself, practise good hygiene. Find/do a physical activity that works for you. Do something that energises your body. It could be swimming, jogging, stretching your body; you might not hit the gym. I workout in my home, so, it might work for you too. Do physical activity in your space. Exercise is a key part of self-care.

Intentionally make time for things you want to do. Practising self-care do not have to be a lavish lifestyle such as; going to the spa, doing facials, and so on. Self-care is being kind to yourself and taking care of yourself. It is the little things we do to feel better. When we practise self-care, we give ourselves the opportunity to discover how much we are worth. Remember, we only take care of things we love and I hope you love yourself that much to practice self-care. What do you feel good about? Do it! 
Practising self-care enhances our self-esteem. It goes a long way towards discouraging negative self-talk and your critical inner voice.

When was the last time you played music by an artist you admire and you listened to the lyrics or maybe smiled as you sing along or even danced to it? We all have that inner child in us: wake it up! And do that thing you think you have outgrown. 

 Is there a book you have always wanted to read? Is there a movie you always looked forward to watching? Is there a place you have always wanted to visit? Create time and do this. 

 Self-care is not necessarily about you alone, although it involves you. Do you want to spend time with someone or a group of people that makes you smile? Create time for this activity. 

 I understand our busy schedules but make time for self-care. To do this, you must love yourself deeply. Self-care helps us to have a deeper connection with ourselves such that we are not lost when trying to please other people, but maintaining a healthy relationship with yourself so you can pass on the good feelings to others.

With these steps you can overcome low self-esteem. It might not be a rapid result, but when you keep practising for a positive change, consistently, you get a positive result.

Good luck! 🤗🤗🤗

PRACTICAL STEPS TO AVOID LOW SELF-ESTEEM (2)

SPEAK TO YOURSELF THE WAY YOU WOULD SPEAK TO SOMEONE YOU LOVE.

Do you look in the mirror sometimes and talk to yourself? 
Or
When you look in the mirror, what do you see? Do you see all the things that are “wrong” with you or do you see all the things that you should be proud of?
Below are some people’s responses when I asked them these questions. 

“When I look in the mirror, the things I say are usually Bible affirmations like God’s promises over my life. The freshness of the dew of heaven is upon me; I grow in grace, knowledge and counsel of the Almighty. My days are blessed and I stand strong, I’m full of love and I relate with others with love. After saying these, I feel that courage and confidence I require for the next stage.”

“When I look in the mirror, I’d say, “You’ll be fine soon. You’re looking good. I say these to myself when I need to hear kind words from myself.
After that, I’d feel fine, good, bold, and confident. “

“I look at myself in the mirror regularly 😊. Whenever I am hurt, sad, heavy, nervous, tensed, sick, demoralised, discouraged, happy, angry etc., I usually feel relieved after talking to myself in the mirror. Afterwards, I feel a bit encouraged, not like it’s magical, but there’s that feeling somewhere inside that is no longer as gloomy as before.”

“I usually talk to myself in the mirror randomly. Sometimes when I have a challenge or in a difficult situation, I just look at myself in the mirror and imagine how blessed I am. Sometimes what I say is scriptural, but I reassure myself that all is well and God got my back. I also call my name and say, ‘you’re a great guy! Believe in yourself! Etc.'”

 “I say things like; ‘you need to set aside these distractions and stay focused… Do you want to be happy? Yes. If so, put conscious efforts into being happy’. Afterwards, I always get the best feeling, You know that feeling you get when you just finished eating your favourite meal… That satisfaction… “

“I don’t always have a mirror in my room but in my bathroom 🙂, when I look in the mirror, I tell myself that this will pass, because everything in life is temporary, even the life we are living is temporary. There was a time I lost my admission and some other things. Honestly, it wasn’t funny because it all happened at the same time, but I stood in front of my mirror and told myself this too shall pass😊. Talking to myself in front of a mirror is a power tool, it makes me feel better afterwards.”

“I look in the mirror when I have a bad day and I speak to myself, assuring myself tomorrow is another day to start again. Sometimes, I just stare at myself in the mirror and cry. Afterwards, I feel better. “

“I look in the mirror when in self-doubt and say to myself “You’re worth it, you can do this, it doesn’t matter how long you get there, just keep trying.”
Also, when happy: ‘You’re worth it. You’re beautiful, you’re not who they say you are; you’re what you know you’re, I’m worth it.”

“When I look at myself in the mirror, I’d say ”Hey! You will be great, you will see money; you will get it and it will serve you. Nothing will fail in your hands”. Afterwards, I feel good and positive.”

Go to the mirror and look at yourself; tell yourself what you like about you. Say it aloud while you stare at your image in the mirror. Do not listen to your inner critic; believe in the affirmations you tell yourself. (I know it seems like a weird thing to do, but it’s not.) 

Louise Hay once said,  “The most powerful affirmations are those you say out loud when you are in front of your mirror”.
Why?
Because the mirror reflects to you the feelings you have about yourself. It makes you immediately aware of where you are resisting and where you are open and flowing. It shows you what thoughts you will need to change if you want to have a joyous, fulfilling life. As you learn to mirror work, you will become much more aware of the words you say and the things you do. You will learn to take care of yourself on a deeper level than you have done before.When something good happens in your life, you can go to the mirror and say, “Thank you, thank you. That’s terrific! Thank you for doing this”. If something bad happens to you, you can go to the mirror and say, “Okay, I love you. This thing that just happened will pass, but I love you, and that’s forever”. For most of us, sitting in front of a mirror and facing ourselves is difficult at first, so we call this process mirror work, but as you continue, you become less self-critical, and the work turns into mirror play. Soon your mirror becomes your companion, a dear friend instead of an enemy.

(Do you practice ‘mirror talk’? What are the things you say and hope you feel better afterwards? You can share your experience here.) ❤

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