This is the secret to improving your self-esteem

This is the secret to improving your self-esteemThis is the secret to improving your self-esteemIt seems we all want to know how to improve self-esteem these days.Life can be hard. And who is usually hardest on you? Yourself. Theres that negative voice in your head criticizing you. And sometimes you cant shut it up.So the answer is to boost your self-esteem, right?Weve seen an explosion of this kind of thinking lately, that self-esteem is the answer to everything.But its had somenegative effects on the world too - like an epidemic of narcissism.Via Self-CompassionThis emphasis on high self-esteem at all costs has also lumineszenzdiode to a worrying trend toward increasing narcissism. Twenge and colleagues examined the scores of more than fifteen thousand college students who took the Narcissistic Personality Inventory between 1987 and 2006. During the twenty-year period, scores went through the roof, with 65percent of modern-day students scoring higher in narcissism than previous ge nerations.Oh, and theres one other teensy weensylittle problem with trying to boost self-esteem to deal with that critical voiceIt doesnt work.Self-esteem aint the answerThis focus on improvingself-esteem got to the point where the State of California started a task force and gave it $250,000 a year to raise childrens self-esteem.They expected this to boost grades and reduce bullying, crime, teen pregnancy and drug abuse.Guess what? It was a total failure in almost every category.Via Self-CompassionReports on the efficacy of Californias self-esteem initiative, for instance, suggest that it was a total failure. Hardly any of the programs hoped-for outcomes were achieved.What?? Self-esteem is supposed to cure everything, right? Wrong.Research shows self-esteem doesnt cause all those good things. Its just a side effectof healthy behavior. So artificially boosting it doesnt work.Via Self-CompassionIn one influential review of the self-esteem literature, it was concluded that high self-e steem actually did elend improve academic achievement or job performance or leadership skills or prevent children from smoking, drinking, taking drugs, and engaging in early sex. If anything, high self-esteem appears to be the consequence rather than the cause of healthy behaviors.(For the science-based secret to never being frustrated again, click here.)Uh-oh. The cure-all is a cure-bedrngnishing.So what do we do?Researchers have found an answer to feeling much better about yourself - butits not improvingself-esteem.Forget self-esteem. Try self-compassionStop lying to yourself that youre so awesome. Instead, focus on forgiving yourself when youre not.Why?Research shows increasing self-compassion has all the benefits of self-esteem - but without the downsides.Via Self-CompassionThe bottom line is that according to the science, self-compassion appears to offer the same advantages as high self-esteem, with no discernible downsides. The first thing to know is that self-compassion and self-esteem do tend to go together. If youre self-compassionate, youll tend to have higher self-esteem than if youre endlessly self-critical. And like high self-esteem- self-compassion is associated with significantly less anxiety and depression, as well as more happiness, optimism, and positive emotions. However, self-compassion offers clear advantages over self-esteem when things go wrong, or when our egos are threatened.Self-compassion reduces anxiety. Self-esteem doesnt.Via Self-CompassionParticipants self-compassion levels, but not their self-esteem levels, predicted how much anxiety they felt. In other words, self-compassionate students reported feeling less self-conscious and nervous than those who lacked self-compassion, presumably because they felt okay admitting and talking about their weak points. Students with high self-esteem, by contrast, were no less anxious than those with low self-esteem, having been thrown off balance by the challenge of discussing their failings. When youre self-compassionate youfeel less embarrassed when youscrew up. Self-esteem doesnt help here.Via Self-CompassionAnother study required people to imagine being in potentially embarrassing situations being on a sports team and blowing a big game, for instance, or performing in a play and forgetting ones lines. How would participants feel if something like this happened to them?Self-compassionate participants were less likely to feel humiliated or incompetent, or to take it too personally. Instead, they said they would take things in their stride, thinking thoughts like Everybody goofs up now and then and In the long run, this doesnt really matter. Having high self-esteem, however, made little difference. Those with both high and low self-esteem were equally likely to have thoughts like Im such a loser or I wish I could die. Once again, high self-esteem tends to come up empty-handed when the chips are down.Want to feel more self-worth? Guess who wins? Yup. Self-compassion.Via Self-Compassionself-compassion was clearly associated with steadier and more constant feelings of self-worth than self-esteem. We also found that self-compassion was less likely than self-esteem to be contingent on particular outcomes like social approval, competing successfully, or feeling attractive. When our sense of self-worth stems from being a human being intrinsically worthy of respect- rather than being contingent on obtaining certain ideals- our sense of self-worth is much less easily shaken.And guess whos more likely to be narcissistic? Those with self-esteem, not self-compassion.Via Self-CompassionIn fact, a striking finding of the 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. (The reason there wasnt a negative association is because people who lack self-compassion dont tend to be narcissistic, either.)Research also shows self-compassion eve n makes you less likely to procrastinate.It also boosts happiness and reduces stress.Want a better love life? Self-compassion improves romantic relationships. Self-esteem doesnt.Via Self-CompassionThe results of our study indicated that self-compassionate people did in fact have happier and more satisfying romantic relationships than those who lacked self-compassion. This is largely because self-compassionate participants were described by their partners as being more accepting and nonjudgmental than those who lacked self-compassionHigh self-esteem, it should be noted, did not appear to do a whole hell of a lot for couples. Self-esteem was not associated with happier, healthier relationships, and people with high self-esteem werent described by their partners as being any more accepting, caring, or supportive in their relationships than those who lacked self-esteem.(For more on shortcuts to bonding with a romantic partner on a deeper level, click here.)I could go on and on. But Im s ure youre already saying, Just tell me how to do it, Eric Fair enough.Dont worry. Its not hardThere are a number of ways to boost self-compassion but Im going to focus on one here because its epically simpleI want you to talk to yourself. Nicely.Next time that voice in your head starts saying critical things, reframe the thoughts into something positive and forgiving.Via Self-CompassionThe best way to counteract self-criticism, therefore, is to understand it, have compassion for it, and then replace it with a kinder responseReframe the observations made by your inner critic in a kind, friendly, positive way.Sound silly? Tell that to theNavy SEALs. Positive self-talkis one of the methods that showed the best results in helping them get through their incredibly difficult training.Talking to yourself out loud can make you smarter, improve your memory, help you focus and even increase athletic performance.Maybe youre not buying it.Talking to yourself not doing it for you? Imagine someon e who loves you saying the kind words instead. Research shows thisdelivers serious results.Via Self-CompassionPractitioners first instruct patients to generate an image of a safe place to help counter any fears that may arise. They are then instructed to create an ideal image of a caring and compassionate figureThe training resulted in significant reductions in depression, self-attacking, feelings ofinferiority, and shame.Say you blow your diet and eat a whole bag of cookies. Now that voice in your head is beating you up. How would your loving grandma address the issue? Probably with less criticism and more like thisVia Self-CompassionDarling, I know you ate that bag of cookies because youre feeling really sad right now and you thought it would cheer you up. But you feel even worse and are not feeling good in your body. I want you to be happy, so why dont you take a long walk so you feel better?You need to dispute the negative thoughts and reframe them into something positive. Every time that critical voice starts yammering, instead imagine Grandma giving supportive advice.You forgive others all the time. You need to start forgiving yourself more often.(For more on quieting that voice in your head, click here.)Okay, lets round it up and put it to use.Sum upNext time that critical voice in your head starts going and you think you need a self-esteem boost, instead reach for some self-compassionReframe whatever the voice says into something more positive.If it helps you more, visualize a compassionate figure and have them say it to you.Yes, its that simple.When we focus on self-esteem, we often build ourselves up by comparing ourselves to others. In the end, this is a losing strategy. Even if we come out ahead, it still distances us from other people and thats no path to happiness.By remembering that everybody screws up younot only engage your compassion muscles but youalso drawyourself closer to others. Youre not better or worse. Were all imperfect. And thats ok ay. And it unites everyone.As researcher Kristin Neff explains in her bookWho is the only person in your life who is available 24/7 to provide you with care and kindness? You.Join over 185,000 readers.Get a free weekly update via emailhere.Related postsHow To Stop Being Lazy And Get More Done 5 Expert Tips6 Things The Most Productive People Do Every DayNew Harvard Research Reveals A Fun Way To Be More SuccessfulThis article originally appeared at Barking Up the Wrong Tree.This is the secret to improving your self-esteemIt seems we all want to know how to improve self-esteem these days.Life can be hard. And who is usually hardest on you? Yourself. Theres that negative voice in your head criticizing you. And sometimes you cant shut it up.So the answer is to boost your self-esteem, right?Weve seen an explosion of this kind of thinking lately, that self-esteem is the answer to everything.But its had somenegative effects on the world too - like an epidemic of narcissism.Via Self-Compas sionThis emphasis on high self-esteem at all costs has also leuchtdiode to a worrying trend toward increasing narcissism. Twenge and colleagues examined the scores of more than fifteen thousand college students who took the Narcissistic Personality Inventory between 1987 and 2006. During the twenty-year period, scores went through the roof, with 65percent of modern-day students scoring higher in narcissism than previous generations.Oh, and theres one other teensy weensylittle problem with trying to boost self-esteem to deal with that critical voiceIt doesnt work.Self-esteem aint the answerThis focus on improvingself-esteem got to the point where the State of California started a task force and gave it $250,000 a year to raise childrens self-esteem.They expected this to boost grades and reduce bullying, crime, teen pregnancy and drug abuse.Guess what? It was a total failure in almost every category.Via Self-CompassionReports on the efficacy of Californias self-esteem initiative, for instance, suggest that it was a total failure. Hardly any of the programs hoped-for outcomes were achieved.What?? Self-esteem is supposed to cure everything, right? Wrong.Research shows self-esteem doesnt cause all those good things. Its just a side effectof healthy behavior. So artificially boosting it doesnt work.Via Self-CompassionIn one influential review of the self-esteem literature, it was concluded that high self-esteem actually did not improve academic achievement or job performance or leadership skills or prevent children from smoking, drinking, taking drugs, and engaging in early sex. If anything, high self-esteem appears to be the consequence rather than the cause of healthy behaviors.(For the science-based secret to never being frustrated again, click here.)Uh-oh. The cure-all is a cure-nothing.So what do we do?Researchers have found an answer to feeling much better about yourself - butits not improvingself-esteem.Forget self-esteem. Try self-compassionStop lying to yo urself that youre so awesome. Instead, focus on forgiving yourself when youre not.Why?Research shows increasing self-compassion has all the benefits of self-esteem - but without the downsides.Via Self-CompassionThe bottom line is that according to the science, self-compassion appears to offer the same advantages as high self-esteem, with no discernible downsides. The first thing to know is that self-compassion and self-esteem do tend to go together. If youre self-compassionate, youll tend to have higher self-esteem than if youre endlessly self-critical. And like high self-esteem- self-compassion is associated with significantly less anxiety and depression, as well as more happiness, optimism, and positive emotions. However, self-compassion offers clear advantages over self-esteem when things go wrong, or when our egos are threatened.Self-compassion reduces anxiety. Self-esteem doesnt.Via Self-CompassionParticipants self-compassion levels, but not their self-esteem levels, predicted how much anxiety they felt. In other words, self-compassionate students reported feeling less self-conscious and nervous than those who lacked self-compassion, presumably because they felt okay admitting and talking about their weak points. Students with high self-esteem, by contrast, were no less anxious than those with low self-esteem, having been thrown off balance by the challenge of discussing their failings.When youre self-compassionate youfeel less embarrassed when youscrew up. Self-esteem doesnt help here.Via Self-CompassionAnother study required people to imagine being in potentially embarrassing situations being on a sports team and blowing a big game, for instance, or performing in a play and forgetting ones lines. How would participants feel if something like this happened to them?Self-compassionate participants were less likely to feel humiliated or incompetent, or to take it too personally. Instead, they said they would take things in their stride, thinking thoughts l ike Everybody goofs up now and then and In the long run, this doesnt really matter. Having high self-esteem, however, made little difference. Those with both high and low self-esteem were equally likely to have thoughts like Im such a loser or I wish I could die. Once again, high self-esteem tends to come up empty-handed when the chips are down.Want to feel more self-worth? Guess who wins? Yup. Self-compassion.Via Self-Compassionself-compassion was clearly associated with steadier and more constant feelings of self-worth than self-esteem. We also found that self-compassion was less likely than self-esteem to be contingent on particular outcomes like social approval, competing successfully, or feeling attractive. When our sense of self-worth stems from being a human being intrinsically worthy of respect- rather than being contingent on obtaining certain ideals- our sense of self-worth is much less easily shaken.And guess whos more likely to be narcissistic? Those with self-esteem, no t self-compassion.Via Self-CompassionIn fact, a striking finding of the 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. (The reason there wasnt a negative association is because people who lack self-compassion dont tend to be narcissistic, either.)Research also shows self-compassion even makes you less likely to procrastinate.It also boosts happiness and reduces stress.Want a better love life? Self-compassion improves romantic relationships. Self-esteem doesnt.Via Self-CompassionThe results of our study indicated that self-compassionate people did in fact have happier and more satisfying romantic relationships than those who lacked self-compassion. This is largely because self-compassionate participants were described by their partners as being more accepting and nonjudgmental than those who lacked self-compassionHigh self-esteem, it should be noted, did not appear to do a whole hell of a lot for couples. Self-esteem was not associated with happier, healthier relationships, and people with high self-esteem werent described by their partners as being any more accepting, caring, or supportive in their relationships than those who lacked self-esteem.(For more on shortcuts to bonding with a romantic partner on a deeper level, click here.)I could go on and on. But Im sure youre already saying, Just tell me how to do it, Eric Fair enough.Dont worry. Its not hardThere are a number of ways to boost self-compassion but Im going to focus on one here because its epically simpleI want you to talk to yourself. Nicely.Next time that voice in your head starts saying critical things, reframe the thoughts into something positive and forgiving.Via Self-CompassionThe best way to counteract self-criticism, therefore, is to understand it, have compassion for it, and then replace it with a kinder responseReframe the observations made by your inner criti c in a kind, friendly, positive way.Sound silly? Tell that to theNavy SEALs. Positive self-talkis one of the methods that showed the best results in helping them get through their incredibly difficult training.Talking to yourself out loud can make you smarter, improve your memory, help you focus and even increase athletic performance.Maybe youre not buying it.Talking to yourself not doing it for you? Imagine someone who loves you saying the kind words instead. Research shows thisdelivers serious results.Via Self-CompassionPractitioners first instruct patients to generate an image of a safe place to help counter any fears that may arise. They are then instructed to create an ideal image of a caring and compassionate figureThe training resulted in significant reductions in depression, self-attacking, feelings ofinferiority, and shame.Say you blow your diet and eat a whole bag of cookies. Now that voice in your head is beating you up. How would your loving grandma address the issue? Pr obably with less criticism and more like thisVia Self-CompassionDarling, I know you ate that bag of cookies because youre feeling really sad right now and you thought it would cheer you up. But you feel even worse and are not feeling good in your body. I want you to be happy, so why dont you take a long walk so you feel better?You need to dispute the negative thoughts and reframe them into something positive. Every time that critical voice starts yammering, instead imagine Grandma giving supportive advice.You forgive others all the time. You need to start forgiving yourself more often.(For more on quieting that voice in your head, click here.)Okay, lets round it up and put it to use.Sum upNext time that critical voice in your head starts going and you think you need a self-esteem boost, instead reach for some self-compassionReframe whatever the voice says into something more positive.If it helps you more, visualize a compassionate figure and have them say it to you.Yes, its that sim ple.When we focus on self-esteem, we often build ourselves up by comparing ourselves to others. In the end, this is a losing strategy. Even if we come out ahead, it still distances us from other people and thats no path to happiness.By remembering that everybody screws up younot only engage your compassion muscles but youalso drawyourself closer to others. Youre not better or worse. Were all imperfect. And thats okay. And it unites everyone.As researcher Kristin Neff explains in her bookWho is the only person in your life who is available 24/7 to provide you with care and kindness? You.Join over 185,000 readers.Get a free weekly update via emailhere.Related postsHow To Stop Being Lazy And Get More Done 5 Expert Tips6 Things The Most Productive People Do Every DayNew Harvard Research Reveals A Fun Way To Be More SuccessfulThis article originally appeared at Barking Up the Wrong Tree.