Self Esteem


Self-Esteem in Lexington, Richmond & Frankfort KY

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What is Self-Esteem?

Self-esteem is your overall opinion of yourself and how you feel about your abilities and limitations. Self-esteem begins to form in early childhood and can be influenced by the following factors:
  • Your own thoughts and perceptions
  • How other people react to you
  • Experiences at home, school, work and in the community
  • Illness, disability or injury
  • Culture or religion
  • Role and status in society
  • Media messages
When you have healthy self-esteem, it means you have a balanced, accurate view of yourself. You feel good about yourself and see yourself as deserving the respect of others. When you have low self-esteem, you focus on your perceived weaknesses and faults and you put little value on your opinions, ideas, skills and assets. You typically believe that others are more capable or successful. People suffering from low self-esteem also fear failure, which can hold you back from succeeding at work or school. 


Signs & Symptoms

People with an unhealthy self-esteem are more likely to:
  • Be socially withdrawn
  • Lack social skills and self-confidence. 
  • Experience depression, anxiety, and emotional turmoil
  • Suffer from eating disorders
  • Be unable to accept compliments or to see themselves fairly
  • Accent the negative
  • Exaggerate concern over what you imagine other people think
  • Treat themselves badly but NOT other people, while worrying whether they have treated others badly
  • Be reluctant to take on challenges, put themselves first, or to trust their own opinion.
  • Expect little out of life for themselves

People with a healthy self-esteem are more likely to be:
  • Assertive in expressing their needs and opinions
  • Confident in their ability to make decisions
  • Able to form secure and honest relationships and less likely to stay in unhealthy ones
  • Realistic in their expectations and less likely to be overcritical of themselves and others
  • More resilient and better able to weather stress and setbacks
  • Less likely to experience feelings such as worthlessness, guilt and shame
  • Less likely to develop eating disorders

Diagnosis & Treatment Options

When suffering from low self-esteem, it is important to recognize thought patterns that can lessen self-esteem, as listed below:
  • All-or-nothing thinking. You see things as either all good or all bad. 
  • Mental filtering. You see only negatives and dwell on them, distorting your view of a person or situation. 
  • Converting positives into negatives. You reject your achievements and other positive experiences by insisting that they don't count. 
  • Jumping to negative conclusions. You reach a negative conclusion when little or no evidence supports it. 
  • Mistaking feelings for facts. You confuse feelings or beliefs with facts. 
  • Negative self-talk. You undervalue yourself, put yourself down or use self-deprecating humor. This can result from overreacting to a situation, such as making a mistake. 
  • In order to boost your self-esteem, try these tips: 
  • Replace negative or inaccurate thoughts with accurate, constructive thoughts.
  • Use hopeful statements.
  • Forgive yourself.
  • Avoid ‘should’ and ‘must’ statements.
  • Focus on the positive.
  • Relabel upsetting thoughts.
  • Encourage yourself.
  • Set realistic expectations.
  • Stop comparing yourself to others.
There Is Hope!

Self-esteem affects virtually every facet of your life. Maintaining a healthy, realistic view of yourself isn't about blowing your own horn. It's about learning to like and respect yourself — faults and all. For more information on self-esteem, set up an appointment to meet with us today, or visit the websites below.




New Client Info
Lexington, KY

Darby Creek Location
501 Darby Creek Road
Suite 11
Lexington KY, 40509
Phone: 859-338-0466
Fax: 859-294-0802

Recent Posts
By Paul Dalton 05 Feb, 2016
So you live in Kentucky and only a few more weeks until spring. Everyone should be happy and feel better about that, right? I think most of us get a sense of relief and hope, and that cognitive energy to bust out of the winter season and get moving. For some, the spring can be a rough time. Depression, anxiety, bi-polar disorder, and relationship issues prevent the spring season from being all that it could be. Following are some reasons that these and other conditions may worsen in the spring, a few resources for you, and some concrete strategies you can implement to help yourself. 

So why do people struggle some in the spring when it should be all flowers and sunshine? 

1. Sleep
Many times the spring season causes a change in our circadian rhythm . The sun wakes you up in the am, it is difficult to keep a routine, and restlessness all contribute to the sleep problem. Our eating in the winter and spring can affect how much we sleep. Caffeine, napping, undereating, and how much we are moving, all contribute to how much we sleep. Spring likely has an effect on melatonin in the body, which aids in sleep. 

Strategies that help are EXERCISE and EATING RIGHT! If you keep moving with the help of  a tool like a Fitbit or utilize regular exercise of 45 minutes or more 4-5 times per week, you are far less likely to have sleep problems. Exercise helps you sleep. Exercise helps you eat better. Eating and sleeping adequately can reduce your stress and fight any symptoms you may have. Eating healthy keeps your mind, body, and spirit in a positive place. When your body is well, your mind has a great chance of being well too. Sounds too simple? Give it a try!

The sleep foundation can help here :  Sleep Foundation Healthy Sleep Tips
Eating Right For Spring
Here is a good link to read on symptoms getting worse in the spring: Spring Makes Symptoms Worse

2. Spring Fever is Real
Our office has existed for over 15 years now. I can tell you that March to May is our busiest time of the year, always. Bipolar disorder, marital infidelity, depression, and anxiety are the main reasons people call us in the spring. The real causes of spring fever include longer days that produce more sunshine and increased energy, changes in hormone production, sleep cycles, nutrition and diet changes, body needs, and possibly, a lack of self care. When we bust of out winter here in Kentucky we sometimes forget that it takes a little time to get our minds and bodies in shape for yard work, spring cleaning, and for many, an increased workload all the way around. Here are some links to let you know spring fever is real. 

Spring Fever
WEB MD-You Give Me Spring Fever
Wiki Spring Fever
Spring Time Bad for Depression

3. Expectations Are High

Sometimes in spring we have been thinking about all the things we should of, could of, would of done if we had lived in San Diego or Florida during our winter days. The reality of being human can set in when we find out that spring has sprung, it is time to get moving, and we don't have the energy or drive to complete our list of high expectations. Many people are disappointed in themselves and these outcomes. Don't worry about it. 

Strategies you can use include setting small attainable goals you can feel good about. Work on your list a little at a time. Make goals that regular people can reach with time built in for you to EXERCISE AND SLEEP. Do a mix of things that you enjoy and are healthy for you while completing your responsibilities. If you deny yourself from pleasure too long, that strategy is likely to backfire. Have a good balanced approach. Use a checklist that has 3 sections. One section is for today. One section is for the week. Reserve one part of the list for things your are really wanting to do. Put a vacation or planned fun activities on a calendar. Look up things you might want to do during that time online. Planning, thinking and dreaming are fine. They keep us hopeful. 

Tiny Buddha Expectations and Disappointment
Expectations at The Silent Blog
Three Ways Expectations Can Hurt You

4. Allergies

If you live in Kentucky, you know about allergies. Kentucky is known to be one of the worst states when it comes to spring and fall allergies.  Louisville is ranked as one of the worst cities in the entire country to live in due to allergies.   Many times people are unaware they are being affected. Sometimes the symptoms are less obvious than a runny nose, cough, and cold like symptoms. Many times people are lethargic, grouchy, have headaches, and have cognitive deficits. The allergic affect we have in Kentucky can quickly turn into a sinus infection, bronchitis, ear infections, and other maladies that make us mentally and physically drained. That flower below can cause us some issues! 

Get to a doctor. Take a seasonal allergy medication. Some are mild, like Allegra (please get your physician's approval before taking allergy medications) and can be taken everyday. Prescription nose sprays may help, but may also have some cognitive or mood altering side effects. Be careful, but don't suffer! Get help from an allergist if you need it. 

Allergy Resources
Pollen Map
How to Beat Spring Allergies by WEB MD
By creekmoremarketing 21 Sep, 2015

Welcome to our website!

Therapy is a great choice. It works, and I hope you make a commitment today to start. Most people find the idea of attending therapy with a therapist or counselor far more scary than the actual process itself. Here is a link that describes how the process works at our locations.

Our therapists are located in Lexington, Frankfort and Richmond, KY. See individual profiles of our therapy providers here . I hire our professionals personally and attempt to provide you with someone that will care about your outcome and treat you well. These are experts at counseling and therapy and provide services you will want to tell others about.

Our clinicians care, and you will know they are different in that respect. Providing therapy in Central Kentucky is much more than a job to our therapists. It is a profession, and a way of life.

Please let us help you today!   Contact us here   or at 859.338.0466 now.

Sincerely,

Paul D. Dalton, MS, LPCC, CADC

More Posts
What is therapy?

Therapy is more long-term than counseling and focuses on a broader range of issues. The underlying principle is that a person's patterns of thinking and unconscious awareness affect the way that person interacts with the world. The goal is to uncover those patterns and become aware of their effect and then learn new, healthier ways to think and interact.
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