Self-esteem is how we view ourselves. When we have healthy self-esteem, we tend to feel positive about ourselves and life, which makes it easier to handle challenges.

In contrast, low self-esteem leads us to view ourselves and our situations negatively, making it harder to face difficulties.

How to Build Healthy Self-Esteem

To improve your self-esteem, start by identifying and challenging the negative beliefs you hold about yourself.

For example, you may tell yourself you’re “too dumb” to apply for a new job or think “nobody cares” about you.

1. Acknowledge Negative Thoughts
   Write down your negative thoughts in a journal or on paper. Reflect on when you first began believing them.
2. Challenge Those Beliefs
   Counter these negative thoughts with evidence. For instance, remind yourself of achievements like “I’m good at cryptic crosswords” or “My sister calls me every week.”
3. List Positive Qualities
   Write down positive attributes about yourself, such as “I’m thoughtful,” “I’m a great cook,” or “Others trust me.” Include compliments or positive comments you’ve received from others.
4. Create a Positive List
   Aim for at least five positive affirmations and add to this list regularly. Keep it somewhere visible to remind yourself of your worth.
5. Embrace Growth
   Past experiences may have affected your confidence, but it’s possible to develop a new self-perception and grow at any age.

Additional Techniques to Improve Self-Esteem

• Recognize Your Strengths
  Everyone excels at something, whether it’s cooking, singing, solving puzzles, or being a supportive friend. Engaging in activities you enjoy can improve your mood.
• Cultivate Positive Relationships
  If certain people bring you down, consider spending less time with them or expressing how their behavior affects you. Focus on building relationships with those who value and uplift you.
• Practice Self-Kindness
  Be gentle with yourself, especially during self-critical moments. Think about what advice you’d give a friend in a similar situation, as we often treat others more kindly than ourselves.
• Develop Assertiveness
  Assertiveness means respecting others’ opinions and needs while expecting the same in return. Observe assertive individuals and adopt their behaviors, staying true to yourself.
• Learn to Say “No”
  Those with low self-esteem often feel the need to say yes even when they want to decline, leading to resentment and burnout. Practice saying no in various ways until your boundaries are clear.
• Challenge Yourself
  It’s normal to feel nervous about trying new things, but those with healthy self-esteem don’t let fear stop them. Set small, achievable goals, like joining a class or attending a social event. Overcoming these challenges can greatly boost your self-esteem.

Conclusion

By following these strategies, you can work on building a healthier self-image and improving your self-worth.

It’s normal to feel down or depressed occasionally.

However, if these feelings last for two weeks or more and start affecting your daily life, it could be a sign of depression.

Read Also: How To Help Someone With Depression

Depression can develop slowly, and people often don’t recognize or acknowledge the changes in their emotions or behavior.

It’s usually a partner, family member, or caregiver who first notices that help may be needed.

Coping Strategies If You’re Feeling Depressed

Stay Connected

Avoid isolating yourself. Social interaction can help improve your mood. Staying in touch with friends and family gives you support and someone to talk to when you’re feeling low.

Get Active

Engage in physical activity. Studies show that exercise can help boost your mood. If you haven’t exercised in a while, start with light activities like walking for 20 minutes daily.

Confront Your Fears

Don’t avoid challenges. It’s common to shy away from social situations or activities like going out or driving when feeling low. Facing these situations can help rebuild your confidence and make them easier over time.

Limit Alcohol Consumption

Alcohol can be problematic for some people. Drinking more than usual to cope may seem like a solution but can actually worsen depression.

Maintain a Healthy Diet

Depression can affect your appetite—some people may not want to eat and risk becoming underweight, while others may overeat for comfort. If you’re concerned about changes in your appetite or the effects of antidepressants, talk to your doctor.

Establish a Routine

Depression can disrupt your sleep, leading to irregular sleep patterns. Try to wake up at your usual time and stick to your routine as much as possible. A consistent routine helps stabilize your eating habits, so aim to prepare and eat regular meals.

Conclusion

By incorporating these strategies into your daily routine, you can better manage and cope with feelings of depression.

Dandruff is a common condition that causes flaking of the skin on the scalp. Although it’s not contagious or serious, it can be embarrassing and difficult to control.

For mild dandruff, using a gentle daily shampoo may help.

Read Also: Symptoms And Causes Of Dandruff

If that doesn’t work, trying a medicated shampoo can offer relief, though the symptoms may return over time.

Dandruff is a mild form of seborrheic dermatitis.

How To Prevent Dandruff

You can reduce or prevent dandruff by following these helpful tips:

1. Maintain Scalp Hygiene: Avoid touching your scalp, especially when it’s itchy, as scratching can irritate the skin and introduce dirt, worsening the condition.
2. Find the Right Shampoo Routine: Use shampoo to manage oil levels, but don’t overuse hair products, as they can irritate the scalp.
3. Manage Stress: Stress can worsen dandruff for some people. While it doesn’t directly cause dandruff, it can weaken your immune system, allowing the fungus Malassezia to flourish. Consider relaxation techniques like walking or yoga, and track stressful events to identify triggers.
4. Get Fresh Air: Spending time outside can help reduce oil buildup on your scalp, promoting healthier skin.
5. Massage Your Scalp: Gently massaging your scalp can help relieve dandruff symptoms.
6. Brush Your Hair: Brush your hair when it’s damp (not wet) at least twice a day to help distribute natural oils.
7. Protect Your Scalp from the Sun: Wear a wide-brimmed hat to protect your scalp from UV rays. Make sure the hat isn’t too tight to avoid friction.

By following these practices, you can manage and prevent dandruff effectively.

Eczema, also referred to as atopic dermatitis, is a skin condition that causes dryness, itching, and inflammation.

While it is most commonly seen in children, it can occur at any age.

Read Also: Symptoms And Causes Of Eczema

Eczema is a chronic condition that tends to flare up periodically.

Although eczema can be uncomfortable, it is not contagious.

Individuals with eczema are also more likely to develop food allergies, hay fever, and asthma.

Consistent moisturizing and proper skincare can help reduce itching and prevent flare-ups.

Treatment may include the use of medicated ointments or creams.

Preventing Eczema

Establishing a consistent skincare routine can help reduce the frequency of eczema flare-ups. Here are some effective strategies to minimize skin dryness:

1. Moisturize Frequently: Apply moisturizer at least twice a day. Use creams, ointments, shea butter, or lotions that help lock in moisture. Opt for products that are safe, effective, affordable, and free of fragrances.
2. Petroleum Jelly for Babies: Applying petroleum jelly to your baby’s skin can help prevent atopic dermatitis.
3. Daily Bathing: Take a warm (not hot) bath or shower for about 10 minutes.
4. Use Gentle Cleansers: Choose a mild, non-soap cleanser free of dyes, alcohols, and fragrances. For young children, warm water alone is often enough—soap can irritate their sensitive skin. Avoid using washcloths or loofahs, as they can aggravate the skin.
5. Pat Dry and Moisturize: After bathing, gently pat your skin dry with a soft towel. Apply moisturizer within three minutes while your skin is still damp.

Identifying and Avoiding Triggers

Eczema triggers vary from person to person, so it’s essential to identify and avoid irritants that could cause flare-ups.

Common triggers include:

• Rough fabrics (e.g., wool)
• Dry skin
• Skin infections
• Heat and sweating
• Stress
• Cleaning products
• Dust mites and pet dander
• Mold and pollen
• Tobacco smoke
• Cold, dry air
• Fragrances and harsh chemicals

For infants and children, certain foods—such as eggs and cow’s milk—may also trigger flare-ups. It’s important to consult your child’s healthcare provider to identify potential food allergies.

Once you identify your triggers, work with your healthcare provider to manage your symptoms and prevent future flare-ups.

Most neck pain is temporary and usually improves within a few weeks.

Causes of Neck Pain

The most common causes include:

• Sleeping in a position that strains the neck.
• Poor posture, particularly from sitting for long durations.
• A pinched nerve.
• Injuries, such as whiplash from accidents or falls.

Here are some tips to help ease the pain.

How to Relieve Neck Pain on Your Own

• Take paracetamol or ibuprofen, or use ibuprofen gel on your neck.
• Sleep with a low, firm pillow.
• Apply heat or cold packs to the neck.
• Try neck stretches and flexibility exercises.

• Avoid using a neck collar, as keeping the neck mobile is usually better (unless your doctor advises otherwise).
• Refrain from activities that could be unsafe if your neck movement is restricted, like driving or cycling.

How to Prevent Neck Pain

• Ensure your head aligns with your body while sleeping.
• Use a firm mattress.
• Maintain good posture when sitting by rolling your shoulders back and aligning your neck.

• Avoid holding your neck in one position for long periods, like when sitting at a desk.
• Don’t sleep on your stomach.
• Avoid twisting your neck while in bed.

Feeling sad or down from time to time is a normal part of life.

However, if these feelings persist for more than two weeks and start to interfere with daily activities, it could be a sign of depression.

Depression often develops slowly, and people may not immediately recognize or acknowledge changes in their emotions or behavior.

It’s usually someone close to the person, like a partner, family member, or caregiver, who first realizes that help might be needed.

Signs That Someone May Be Depressed

Depression can show itself in many ways. You might notice someone:

• Losing interest in activities they once found enjoyable
• Feeling sad or hopeless
• Speaking or moving more slowly, or being unusually restless
• Experiencing fatigue or a lack of energy
• Overeating or losing their appetite
• Sleeping too much or having trouble sleeping
• Struggling to focus on everyday tasks, like watching TV or reading

Signs of Depression in Older Adults

For older individuals, depression may manifest as:

• Empty refrigerators or cupboards, indicating poor nutrition
• Neglected personal grooming or hygiene
• Showing little interest in receiving visitors

Tips for Supporting Someone Who Seems Down

• Show you care: Let them know you’re available to listen.
• Be non-judgmental: Accept them without criticism.
• Encourage self-care: Suggest gently that they stay active, eat well, and engage in enjoyable activities.
• Provide resources: Share information about available services, such as NHS talking therapy or local support groups.
• Stay connected: Regularly check in through messages, calls, or meet-ups, as those experiencing depression may feel isolated.
• Practice patience: Understand that recovery is a gradual process.
• Look after yourself: Don’t forget to take care of your own well-being as well.