We live in a culture of comparison and competition which can be fierce. Social media floods us with the belief of not being enough: not pretty enough, not good looking enough, not smart enough and so on.  Our teens’ lives are super focused on competition like getting the best grades, being involved with endless extra curriculars, taking as many AP classes in order to get into the best colleges.  No wonder our society has the highest rates of anxiety and depression for kids and adolescents.  

As the saying goes, we are our worst enemies.  This culture of comparison and competition only fuels anxiety, anger, depression and shame.  It magnifies self defeating thoughts and behaviors.  We need to decide enough is enough.  It’s time for a paradigm shift.  Let us make self care a priority so we can practice taking better care of ourselves and our kids.  

Let’s take a look at 5 strategies that can help us stop thinking “I’m not enough” and learn to acknowledge and focus on our personal strengths.

1.  Practice daily self care.  Make time everyday to get enough sleep, eat healthy balanced meals and get exercise.  Learn to make time for joy, laughter and play.  Begin a gratitude journal first thing in the morning or right before you go to bed. Start small and list 3 things you are grateful for during that day.  Research shows that gratitude is good for our minds, bodies and relationships.

2. Practice challenging your negative, self defeating thoughts. Recognize that you have control over your thoughts.  Cognitive distortions are irrational thoughts that are false, inaccurate and can cause psychological damage.  Common cognitive distortions are all or none thinking, emotional reasoning, personalization, jumping to conclusions and should statements.  With daily practice, you can learn to pay attention to your thoughts, challenge your distorted thinking and learn to think more rationally and balanced.  

3. Learn to talk back to your inner critic.  The inner critic usually is the voice that judges you, belittles you, doubts you and tells you you are not enough.  Usually the inner critic thinks it’s protecting you but it actually robs you of emotional well being and peace of mind.  Start an inner critic log and notice the content of the self criticism.  Learn how to talk back to your inner critic with acceptance and compassion.  An example might be  “I hear you loud and clear, but I'm also going to consider other ways of thinking about this situation."   

4. Learn to focus on your needs and wants.  Someone who feels “not good enough” is usually focused on who they think they’re supposed to be.  If you don’t feel good enough, you may not value yourself enough to see your wants as important.  Give yourself permission to focus on what you need and want for the day.  With practice, you can learn how to ask for what you want and need in your relationships. 

5. Practice being in the present moment.  We tend to focus on the past which fuels guilt and shame or focus on the future which fuels anxiety.  Learn to be present in the here and now.  Practice deep diaphragmatic breaths which help calm the mind and body.  Being in the present moment reminds us that we are ok right here and now.  It helps us to be responsive, not reactive.  Being present allows us to be better engaged in our relationships.  

If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.