ABC of Mental Health

Hello! Welcome to another edition of the ABC of Mental Health, your partner in the journey to better mental health — one newsletter at a time. This week’s theme is self-confidence. We bring it to your inbox this Thursday to make your Thursday a little therapeutic! 

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One relevant recommendation:

Join us for a 10 Minute Reflection Activity: Reflective prompts serve as tools for exploring our thoughts, feelings, and experiences, ultimately fostering a deeper sense of self-assurance and belief in our capabilities: 

• Reflect on a time when you achieved something you're proud of. What strengths or abilities did you demonstrate during that experience? 

• How can you carry those strengths forward in future endeavours?

• How did you navigate through the challenges or obstacles in the past? 

• What did you learn about yourself in the process? 

Two quotes on Self-confidence and Achievement:

William Jennings Bryan, an American lawyer, orator, and politician, spoke about how building confidence depends on facing your fears:

"The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you."

Helen Keller, an American author, disability rights advocate, political activist and lecturer, speaks about how confidence, hope and optimism: 

"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." 

Three TherapyShorts from TST ^{(on building confidence)}

1. Goal setting and development: Self-confidence is not an innate trait, rather it's cultivated through experiences, upbringing, and social interactions. By setting achievable goals and making progress towards them, you demonstrate your capabilities which enhances your belief in yourself. For instance, if you aim to enhance your public speaking skills, setting milestones like practising regularly and seeking feedback can help you steadily improve and boost your confidence.

2. Social comparison and imposter syndrome: Comparing ourselves with others can undermine the socio-economic context we come from, and bring up feelings of inadequacy. Excessive social comparison can contribute to imposter syndrome, where individuals feel like they don't deserve their achievements and fear being exposed as frauds. This undermines confidence and can lead to self-sabotage in academic or professional settings.

3. Self-Acceptance: Self-acceptance is an essential component of psychological flexibility and well-being. It enables us to create distance from our automatic negative thoughts and beliefs by recognising them as mere thoughts rather than accurate reflections of our reality. Instead of internalising an unhelpful self-perception, "I am not good enough," one can view it as a mere thought, a passing cloud that goes away when mindfully attended to. Accepting yourself unconditionally, including your flaws and quirks, is crucial for building confidence. For example, if you're self-conscious about your artistic abilities, practising self-acceptance involves acknowledging your efforts and finding joy in your unique artistic expression, regardless of external validation.

Love and light,

The Social Therapist