Autoestima é a base da nossa relação com nós mesmos e influencia diretamente a forma como encaramos o mundo. Uma autoestima saudável não significa ausência de dúvidas ou desafios, mas sim uma visão realista e apreciativa de si mesmo. Quando cultivamos uma boa autoestima, nos tornamos mais resilientes, confiantes e capazes de enfrentar os desafios da vida.
Muitas pessoas passam anos acreditando em ideias limitantes sobre si mesmas, coletadas ao longo da vida por meio de experiências, educação e interações sociais. Entretanto, essas crenças podem ser ressignificadas. O psicólogo Glenn R. Schiraldi, Ph.D., autor de The Self-Esteem Workbook, afirma que todo ser humano nasce com um valor intrínseco e que a autoestima não deve ser determinada por fatores externos como status, riqueza ou aprovação alheia.
Se você sente que sua autoestima precisa de um reforço, experimente seguir estes oito passos para fortalecê-la:
1. Torne-se consciente de sua conversa interna
O primeiro passo para mudar é reconhecer padrões de pensamento negativos. Muitas vezes, caímos no hábito de nos criticar sem perceber. A consciência é fundamental para quebrar esse ciclo. Sempre que perceber pensamentos autodepreciativos, lembre-se: “Pensamentos são apenas pensamentos, não são fatos”. Observe sua mente com curiosidade e evite se identificar com ideias negativas. Praticar a atenção plena e anotar pensamentos recorrentes pode ajudar a identificar padrões destrutivos e substituí-los por outros mais positivos.
2. Reescreva sua história
Todos nós criamos narrativas sobre quem somos com base em experiências passadas. No entanto, essas histórias podem ser reformuladas. De onde vieram as crenças que você tem sobre si mesmo? Elas ainda fazem sentido? Afirmações positivas podem ajudar a substituir padrões negativos. Um estudo conduzido por Thomas Boyce, Ph.D., demonstrou que práticas de afirmação positiva ajudam a reduzir sintomas de depressão. Comece repetindo frases encorajadoras sobre si mesmo diariamente. Além disso, escreva uma carta para si mesmo, contando sua história sob uma nova perspectiva, valorizando suas conquistas e aprendizados.
3. Evite comparações
As redes sociais nos fazem acreditar que os outros têm vidas perfeitas, o que pode impactar negativamente nossa autoestima. Mas a verdade é que todos enfrentam desafios. Ao se comparar, você pode cair na armadilha da autocrítica e da insatisfação. Foque em sua própria jornada e celebre suas conquistas. Em vez de se comparar, use as realizações dos outros como inspiração para definir seus próprios objetivos e crescer no seu ritmo.
4. Reconheça seus talentos
Cada pessoa tem habilidades únicas. Se você se julgar apenas por aquilo em que não é tão bom, estará ignorando suas forças. Pense em momentos da sua vida em que você se sentiu confiante e realizado. Pergunte a amigos ou familiares quais são suas qualidades, caso tenha dificuldade em enxergá-las. Mantenha uma “caixa de conquistas”, onde você anota elogios que recebeu, desafios superados e momentos de orgulho pessoal.
Leia também: Pense positivo: 11 Maneiras de Desenvolver o Pensamento Positivo
5. Cuide do seu corpo e mente
Estudos indicam que exercícios físicos melhoram a autoestima, pois liberam endorfinas e reduzem o estresse. Além disso, cuidar da alimentação, dormir bem e reservar momentos de lazer e autocuidado são essenciais para se sentir bem consigo mesmo. Praticar hobbies que tragam prazer, como dançar, pintar ou tocar um instrumento, também contribui para um maior senso de bem-estar.
6. Pratique a generosidade
Ajudar outras pessoas pode fortalecer sua autoestima. Voluntariar-se em uma causa, apoiar um amigo ou simplesmente oferecer um sorriso pode aumentar seu senso de propósito e conexão com o mundo. O ato de fazer o bem reforça a percepção de que você tem valor e pode impactar positivamente a vida de outras pessoas.
7. Aprenda a perdoar
Guardar ressentimentos, sejam em relação a outras pessoas ou a si mesmo, pode prejudicar sua autoestima. Perdoar não significa justificar erros, mas libertar-se do peso da raiva e da culpa. Experimente exercícios de perdão, como repetir a frase: “Eu me perdoo e sigo em frente com amor e compreensão”. Escrever uma carta de perdão, mesmo que você não a envie, pode ser um passo poderoso para liberar emoções acumuladas.
8. Separe-se das suas circunstâncias
Seu valor não está atrelado a momentos de fracasso ou dificuldades. Como destaca Schiraldi, reconhecer sua autoestima inata permite crescer sem medo do erro. A autoestima já existe dentro de você; basta reconhecê-la e fortalecê-la com a prática constante. Tenha paciência consigo mesmo e celebre cada pequeno progresso. Criar um diário de gratidão e reforçar pensamentos positivos diariamente ajuda a consolidar uma visão mais amorosa sobre si mesmo.
Conclusão
Melhorar a autoestima é um processo contínuo que exige paciência, dedicação e autocompaixão. Pequenas mudanças diárias podem fazer uma grande diferença ao longo do tempo. Ao praticar esses oito passos, você estará investindo em uma relação mais saudável consigo mesmo, aprendendo a se valorizar independentemente das circunstâncias externas. Lembre-se de que sua autoestima não é fixa — ela pode ser construída e fortalecida constantemente. Você merece se tratar com respeito, carinho e gratidão. Ao reconhecer seu próprio valor, você abre caminho para uma vida mais plena, confiante e feliz.
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