Posts Tagged ‘self-esteem’

Boost Your Self Esteem – 5 Effective Ways

Monday, May 22nd, 2017

Self esteem is an essential component of FBI Firearms training. FBI agents train to use good judgment when confronted with stressful situations. They are confident in their ability to handle all types of weapons because they spend hours developing their skills.

When we have high levels of self esteem, we are less vulnerable to anxiety and stress. 

Self esteem is your belief in yourself. It is a fuel source and it powers your approach to both business and life. Almost everyone has experienced a time in their career when they’ve lost faith in themselves. It could be the loss of a job, a failed business, the startup that hasn’t quite started, or the realization that they are in the wrong career.

I learned quickly in the FBI that success would not make me confident. Instead, confidence would make me successful. Loss of self esteem is a loss of dignity and self-respect, and that is a downward spiral that becomes a self-fulfilling prophecy.

Here are 5 effective ways you can boost your self-esteem:

1. UNDERSTAND YOUR ENVIRONMENT

understanding your environment will help to improve your self esteem

When I was transferred to a new city or squad, the first thing I did was identify the top performers. I learned the secrets to their success, from their interactions with colleagues in the office to the way they conducted their investigations in the field.

Troubled relationships with supervisors and colleagues can easily destroy even the most talented person’s confidence. If you have relationships that are troubled, try to identify when/where/why it happened. Then, look for ways you can do to get things back on track.

How To Make It Work For You: Take the time to study your environment, especially the people with whom you work. Educate yourself on how to recognize different personality types so you more easily identify what makes the people around you tick.

2. FIND A MENTOR

find a mentor to boost your self esteem

After I identified the top performers on my squad, I made them mentors. The toughest nut to crack was a group of 4 male agents who hung around together and had all the best cases assigned to them. They were an exclusive club so I labeled them “The Gang Of Four.”

Trying to become one of them was laughable, but I knew I needed to mirror their approach to working counterintelligence cases. They would die of shock if they knew I considered them to be my mentors, but they gave me the perspective I needed if I wanted to be confident—and successful.

By latching onto their attitudes and habits, I better understood the culture of my environment. They helped me identify the unwritten rules of the FBI that boosted my self esteem.

How To Make It Work For You: There is a big difference between a coach and a mentor. A coach is someone who sees the potential in who you can be, while a mentor is someone you’re trying to imitate or mirror. Both are essential but if you are experiencing lack of belief in yourself, surround yourself with people who are experienced and confident so they can show you how to move forward.

3. BE HONEST WITH YOURSELF

be honest with yourself to improve your self esteem

In the FBI Academy, we trained how to run down and tackle an individual resisting arrest. I was a lousy runner and showed up at the rear end of every race our class ran. The idea that I could run down or even catch up with a suspect produced snarky comments and rolled eyes from my classmates.

Yep, my self esteem suffered mightily but I also knew that true confidence must be grounded in reality. I had to make an honest assessment of my skills and strengths (I excelled in firearms), and then plan for ways to grow my strengths so I could manage my weaknesses.

Ego can take a hit but it’s essential that you are honest about your abilities. Pretending that you don’t have drawbacks or weaknesses is just being stupid. Instead, be smart and get ahead of them so they don’t sabotage you when you’re confronted with a stressful situation.

How To Make It Work For You: Find ways to get constructive feedback and criticism on what others see as your strengths. It will make it easier to shake off unfair criticism that you may receive in a competitive work environment.

4. HEAL FROM THE PAST

healing from your past will improve your self esteem

Take the time to uncover any unresolved or stress-producing issues that could still be lingering from your past. If you struggle with something from your past that drags you down, now is the time to have the mental toughness you need to deal with it, once and for all.

How To Make It Work For You: Get a counselor or therapist if you need one, but it’s time to slay that demon once and for all. “Age and wisdom do not always travel in pairs. Sometimes age shows up by itself.”—LaRae Quy

5. EXPLORE NEW LIFE EXPERIENCES

explore new life experiences to gain self esteem

One of the best ways to boost your self esteem is to learn a different skill-set by starting a new pastime. Your ego is not as invested in an avocation as it is in your career, so it will feel less threatened if you fail. 

Each time you learn something new, you will build confidence in what you’ve accomplished. You will build self-awareness of how you deal with disappointment, rejection, or failure.

To get something you’ve never had, you must do something you’ve never done.

To boost your self esteem, you will need to wrestle with your fear of failing as if the quality of your life depends on it. Because it does.

How To Make It Work For You: Notice how you respond to both failure and success. What can you learn from your experience? The more you understand how you respond to situations where you experience failure or success, the better you can craft the reaction you want.

© 2017 LaRae Quy. All rights reserved.

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Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

Why Self-Compassion Is An Essential Skill For Great Leadership

Sunday, May 24th, 2015

One of the most difficult things I had to do when working a fraud investigation was look a retired couple sitting across from me in the eye and tell them that the FBI would not be investigating the criminals who had scammed these people out of their life savings.

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Emotions - hard on yourself

It was truly one of the worst days of my life. The old folks had been duped into investing their entire retirement fund into a scam, and while it was all they had to live on, it still did not meet the threshold for an FBI investigation.

How could I tell them that their life’s work was not enough to capture the FBI’s attention?

A negative voice in my head kept saying that somehow I should have been able to tie their case to another scam—anything to make it work! But the truth of the matter was that I had no evidence to take it to the next step.

I criticized my ineptness and lack of creativity; I mercilessly judged myself for shortcomings when that voice in my head would not shut up. Ironically, while I felt compassion toward the retired couple, I could not extend that same kindness toward myself.

Leadership training courses and workshops on emotional intelligence spit out quotes and inspirational messages on how to be empathic, collaborative, and self-aware. But they rarely delve into the stickier issue of self-compassion. Why not?

Because self-compassion is seen by many as being too self-centric. As leaders, we are exhorted to be servant leaders, lead by example, put others before ourselves, and nurture the well-being of the team.

Meanwhile, leaders like Elon Musk and Donald Trump thrive as bullies in the work environment because they surround themselves with suck-ups who feed their ego.

Where is the healthy balance? No one wants the personal life of either Musk or Trump—losers when it comes to a relationship with self. And based on divorce rates, with others as well.

Try these 4 tips to dampen the voice of your inner critic and express more self-compassion:

1. Remember You Are Not Perfect

Stop lying to yourself that you are awesome and perfect. Because you are not. You are human. When you remember this, it is easier to forgive yourself, and when you do, you also feel less anxiety about your performance.

2. Differentiate Between Self-Esteem And Self-Compassion

There is a big difference between self-esteem and self-compassion. There’s been an explosion of literature and workshops on how to build self-esteem but the unintended result has been an epidemic of narcissism.

In Jean Twenge’s book, Generation Me, she shares the results of a study that examined the narcissism levels of over 15,000 U.S. college students between 1987 and 2006. During that 20-year period, narcissism scores soared, with 65 percent of modern-day students scoring higher in narcissism than previous generations.

Ironically, as we try to see ourselves as better than others, our sense of worthiness takes a dive. This emotional rollercoaster can lead to depression and anxiety—a reminder that we are not perfect.

In fact, a striking finding of Twenge’s study was that people with high self-esteem were much more narcissistic than those with low self-esteem. In contrast, self-compassion was completely unassociated with narcissism.

3. Reframe Negative Thoughts

Negative thoughts are horrible things that are really tough to beat into submission. When we succumb to them, we automatically think the cause is permanent, pervasive, and personal.

It’s going to last forever, it’s going to undermine everything, and it’s my fault.

Martin Seligman is the author of Learned Optimism and he is quoted as saying, “I am a dyed-in-the-wool pessimist. The techniques that I write about are ones that I use every day.”

So what are those techniques to ward off negative thoughts? He has a three-step process:

  • Recognize that the thought is there.
  • Treat that thought as if it were said by some third person whose job in life was to make your life miserable.
  • Learn to dispute it, to marshal evidence against it. With practice, you will get better and better at neutralizing it.

4. Talk To Yourself In A Nice Way

Experts in The Brain documentary made the claim that we say between 300 to 1000 words to ourselves a minute. The Navy SEALS and Special Forces use the power of positive self-talk as a way of getting through tough times.

For example, by instructing recruits to be mentally tough and speak positively to themselves, they could learn how to override fears resulting from the limbic brain system (amygdala), a primal part of the brain that helps us deal with anxiety.

Positive self-talk is self-compassion. You can also visualize a compassionate person saying positive things to you such as someone who loves you saying kind words, or a supportive supervisor affirming a job well done.

As a leader, you need to cultivate self-compassion. When you have self-compassion, you have feelings of self-worth, will be less embarrassed when you screw up, and less likely to take things personally.

And that is the type of leadership we all need.

How are you self-compassionate when things are not going according to plan?

© 2015 LaRaeQuy. All rights reserved.

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Author of “Mental Toughness for Women Leaders: 52 Tips To Recognize and Utilize Your Greatest Strengths” and “Secrets of a Strong Mind.” 

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