1. Concept of self.

Self-Concept A Definition
 Self-concept is an overarching idea we have about who we are—
physically, emotionally, socially, spiritually, and in terms of any
other aspects that make up who we are (Neill, 2005). We form and
regulate our self-concept as we grow, based on the knowledge we
have about ourselves. It is multidimensional, and can be broken
down into these individual aspects.
 For example, you may have a very different idea of who you are in
terms of your physical body, and who you are in terms of your spirit
or soul.
 The influential self-efficacy researcher Roy Baumeister (1999)
defines self-concept as follows:
 “The individual’s belief about himself or herself, including the
person’s attributes and who and what the self is.”
 A similar definition comes from Rosenberg’s 1979 book on the
topic; he says self-concept is:
 “…the totality of an individual’s thoughts and feelings having
reference to himself as an object.”
 Self-concept is related to several other “self” constructs, such as
self-esteem, self-image, self-efficacy, and self-awareness. In the
following section, we will explain these slight—yet important—
differences.

Self-Concept vs. Self-Esteem

 Self-concept is not self-esteem, although self-esteem may be a

part of self-concept. Self-concept is the perception that we have of
ourselves, our answer when we ask ourselves the question “Who
am I?”
 It is knowing about one’s own tendencies, thoughts, preferences
and habits, hobbies, skills, and areas of weakness. According to
Carl Rogers, founder of client-centered therapy, self-concept is an
 overarching construct that self-esteem is one of the components of
it (McLeod, 2008).

 Dimensions
In physics and mathematics, the dimension of a mathematical space (or
object) is informally defined as the minimum number
[1][2]
of coordinates needed to specify any point within it. Thus, a line has a
dimension of one (1D) because only one coordinate is needed to specify
a point on it – for example, the point at 5 on a number line. A surface, such
as the boundary of a cylinder or sphere, has a dimension of two (2D)
because two coordinates are needed to specify a point on it – for example,
both a latitude and longitude are required to locate a point on the surface
of a sphere. A two-dimensional Euclidean space is a two-dimensional
space on the plane. The inside of a cube, a cylinder or a sphere is three-
dimensional (3D) because three coordinates are needed to locate a point
within these spaces.
In classical mechanics, space and time are different categories and refer
to absolute space and time. That conception of the world is a four-
dimensional space but not the one that was found necessary to
describe electromagnetism. The four dimensions (4D)
of spacetime consist of events that are not absolutely defined spatially
and temporally, but rather are known relative to the motion of
an observer. Minkowski space first approximates the universe
without gravity; the pseudo-Riemannian manifolds of general
relativity describe spacetime with matter and gravity. 10 dimensions are
used to describe superstring theory (6D hyperspace + 4D), 11
dimensions can describe supergravity and M-theory (7D hyperspace +
4D), and the state-space of quantum mechanics is an infinite-
dimensional function space.
The concept of dimension is not restricted to physical objects. High-
dimensional spaces frequently occur in mathematics and the sciences.
They may be Euclidean spaces or more general parameter
spaces or configuration spaces such as in Lagrangian or Hamiltonian
mechanics; these are abstract spaces, independent of the physical
space in which we live.
 2. Personality
Personality describes the unique patterns of thoughts, feelings, and
behaviors that distinguish a person from others. A product of both biology
and environment, it remains fairly consistent throughout life.

Examples of personality can be found in how we describe other people's

traits. For instance, "She is generous, caring, and a bit of a perfectionist,"
or "They are loyal and protective of their friends."

The word "personality" stems from the Latin word persona, which refers to
a theatrical mask worn by performers to play roles or disguise their
identities.

Although there are many definitions of personality, most focus on the

pattern of behaviors and characteristics that can help predict and explain a
person's behavior.

Explanations for personality can focus on a variety of influences, ranging

from genetic effects to the role of the environment and experience in
shaping an individual's personality.

What Is the HEXACO Personality Test?

Personality Characteristics
What exactly makes up a personality? Traits and patterns of thought
and emotion play important roles, and so do these fundamental
characteristics of personality:

 Consistency: There is generally a recognizable order and regularity

to behaviors. Essentially, people act in the same way or in similar
ways in a variety of situations.
  Both psychological and physiological: Personality is a
psychological construct, but research suggests that it is also
influenced by biological processes and needs.
 Affects behaviors and actions: Personality not only influences how
we move and respond in our environment, but it also causes us to
act in certain ways.
 Multiple expressions: Personality is displayed in more than just
behavior. It can also be seen in our thoughts, feelings, close
relationships, and other social interactions.

How Personality Develops

There are a number of theories about personality, and different schools of
thought in psychology influence many of these theories. Some theories
describe how personalities are expressed, and others focus more on how
personality develops.

Personality Types

Type theories suggest that there are a limited number of personality types
that are related to biological influences.

One theory suggests there are four types of personality. They are:

 Type A: Perfectionist, impatient, competitive, work-obsessed,

achievement-oriented, aggressive, stressed
 Type B: Low stress, even-tempered, flexible, creative, adaptable to
change, patient, tendency to procrastinate
 Type C: Highly conscientious, perfectionist, struggles to reveal
emotions (positive and negative)
  Type D: Worrying, sad, irritable, pessimistic, negative self-talk,
avoidance of social situations, lack of self-confidence, fear of
rejection, appears gloomy, hopeless

3. Identify Formation
Identity formation, also called identity development or identity
construction, is a complex process in which humans develop a clear and
unique view of themselves and of their identity.

Self-concept, personality development, and values are all closely related

to identity formation. Individuation is also a critical part of identity
formation. Continuity and inner unity are healthy identity formation, while
a disruption in either could be viewed and labeled as abnormal
development; certain situations, like childhood trauma, can contribute to
abnormal development. Specific factors also play a role in identity
formation, such as race, ethnicity, and spirituality.

The concept of personal continuity, or personal identity, refers to an

individual posing questions about themselves that challenge their original
perception, like "Who am I?" The process defines individuals to others and
themselves. Various factors make up a person's actual identity, including
a sense of continuity ]a sense of uniqueness from others, and a sense
of affiliation based on their membership in various groups like family,
ethnicity, and occupation. These group identities demonstrate the human
need for affiliation or for people to define themselves in the eyes of others
and themselves.

Identities are formed on many levels. The micro-level is self-definition,

relations with people, and issues as seen from a personal or an individual
perspective. The meso-level pertains to how identities are viewed, formed,
and questioned by immediate communities and/or families. The macro-
level are the connections among and individuals and issues from a
national perspective. The global level connects individuals, issues, and
groups at a worldwide level.

Identity is often described as finite and consisting of separate and distinct

parts (e.g., family, cultural, personal, professional).

Theories

Many theories of development have aspects of identity formation included

in them. Two theories directly address the process of identity
formation: Erik Erikson's stages of psychosocial development (specifically
the Identity versus Role Confusion stage), James Marcia's identity status
theory, and Jeffrey Arnett's theories of identity formation in emerging
adulthood.

Erikson's theory of identity vs. role confusion

Erikson's theory is that people experience different crises or conflicts

throughout their lives in eight stages. Each stage occurs at a certain point
in life and must be successfully resolved to progress to the next stage.
The particular stage relevant to identity formation takes place during
adolescence: Identity versus Role Confusion.

The Identity versus Role Confusion stage involves adolescents trying to

figure out who they are in order to form a basic identity that they will build
on throughout their life, especially concerning social and occupational
identities. They ask themselves the existential questions: "Who am I?" and
"What can I be?" They face the complexities of determining one's own
identity. Erikson stated that this crisis is resolved with identity
achievement, the point at which an individual has extensively considered
various goals and values, accepting some and rejecting others, and
understands who they are as a unique person. When an adolescent
attains identity achievement, they are ready to enter the next stage of
Erikson's theory, Intimacy versus Isolation, where they will form strong
friendships and a sense of companionship with others.

If the Identity versus Role Confusion crisis is not positively resolved, an

adolescent will face confusion about future plans, particularly their roles
in adulthood. Failure to form one's own identity leads to failure to form a
shared identity with others, which can lead to instability in many areas as
an adult. The identity formation stage of Erik Erikson's theory of
psychosocial development is a crucial stage in life.

Marcia's identity status theory

Marcia created a structural interview designed to classify adolescents into

one of four statuses of identity. The statuses are used to describe and
pinpoint the progression of an adolescent's identity formation process. In
Marcia's theory, identity is operationally defined as whether an individual
has explored various alternatives and made firm commitments to
an occupation, religion, sexual orientation, and a set of political values.

The four identity statuses in James Marcia's theory are:

1. Identity Diffusion (also known as Role Confusion): The opposite of

identity achievement. The individual has not resolved their identity
crisis yet by failing to commit to any goals or values and establish a
future life direction. In adolescents, this stage is characterized by
disorganized thinking, procrastination, and avoidance of issues and
actions.
2. Identity Foreclosure: This occurs when teenagers conform to an
identity without exploring what suits them best. For instance,
teenagers might follow the values and roles of their parents or
 cultural norms. They might also foreclose on a negative identity, or
the direct opposite of their parents' values or cultural norms.
3. Identity Moratorium: This postpones identity achievement by
providing temporary shelter. This status provides opportunities for
exploration, either in breadth or in-depth. Examples of moratoria
common in American society include college or the military.
4. Identity Achievement: This status is attained when the person has
solved the identity issues by making commitments to goals, beliefs,
and values after an extensive exploration of different areas.

4.Concept of Values

All values are closely interlinked and inter related and classifying them into
distinct categories is a difficult task. Values have been classified differently
in different disciplines.

Indian philosophers have classified values into classes- Spiritual values

and Materialistic values. Spiritual Values- These are values that direct our
spiritual thought and behaviour, such as dharma, arth, kama and moksha
Materialistic Values- These are r e.g. love, sympathy, cooperation etc.
Some sociologists have classified values into intrinsic values and extrinsic
values. Intrinsic Values elated to our wo rldly life and provide direction to
our social behaviour - These are values which an individual receives but
are not imposed by his external environment. They find place in his inner
self naturally. He internalizes them and his actions are directed and
controlled by them. They form the basis of character formation and
personality development-the values that spring from within or the core of
the heart like love, compassion, sympathy, empathy, tolerance etc.
Extrinsic Values- An individual accept certain values by the pressure of his
external environment and though he may not internalize them, his external
behaviour is influenced by them e.g. honesty, discipline, punctuality,
loyalty etc. Another classification of values is into Instrumental values and
Terminal values. Instrumental Values- are those which we use or follow in
our behaviour or judgment. These guide us towards the terminal values
e.g. being polite, responsible, self controlled, logical courageous etc.
Terminal Values- are those which we strive towards or seek. These are
ultimate and therefore we live for them e.g.a world at peace, freedom,
happiness, equality, self respect et

5.Direction of Life
1.Draw the Line Between Thinking and
Overthinking
According to research, 73% of 25 to 35-year-olds and 52% of people
between 45 to 55 years chronically overthink.[1]

While taking time to think about big life decisions is important, overthinking
leads to paralysis, deferred decisions, self-doubt, and inaction.

With every obstacle that comes up, ask yourself: “Is this a genuine
concern, or am I using this as an excuse not to follow my passion because
I feel scared (or insert alternative uncomfortable feeling here)?”

2. Take Action
Finding the right direction in life is not something that happens to you; it’s
something you create. This means that at some point, you have to stop
thinking about taking action and start acting.
One of the main reasons why people don’t act is fear. They’re scared of
messing up, scared of things not working out, and scared of realizing that
what they thought was the “right direction” isn’t right for them at all.

Taking action doesn’t mean you’re committed to that path forever. You’re
allowed to change your mind. If it doesn’t work out, that’s great! At least
now you know that you need to go back and try something else. Taking
action, living through disastrous scenarios, and coming out with more
wisdom is far better than not taking action at all.

3. Trust in Your Instincts

Our instincts are the primal internal urges and alarms that help keep us
alive. Listening to and interpreting these urges is especially critical when
a decision affects your safety and well-being.

We’ve all said something similar to, “If I would have just gone with what I
thought, this never would have happened.” The truth is nine times out of
ten, there are warning signs, red flags, and things that feel “a little off”
about a situation that we choose to dismiss. Ignoring these inclinations
could be costly and even fatal.

In his book, “The Gift of Fear”, author Gavin de Becker explains how our
primal fight or flight instincts work. He explains that what we refer to as “a
feeling” is the result of hundreds of quick calculations done
subconsciously that register as a physical response.

Sometimes, we may feel suddenly afraid or uneasy. When there is no

logical explanation for fear (it’s not tied to a past or current event or an
emotional scar), you should trust your gut. I’m talking about the heart-
pounding, pit-in-your-stomach type of fear.

Your brain has done the calculations, and something about the situation
is wrong. Becker has found that 85% of the time, our calculations are
accurate. The other 15% of the time, our calculations are not necessarily
wrong, just slightly askew.

4. Notice What Makes You Happy

If you know that your current life direction isn’t meeting your needs and
you’re unsure about what it is you need, you should do some self-
research.

As you go through your daily life, notice when you feel most alive,
enthusiastic, and valuable. Ask yourself what activities present a positive
challenge and which ones make time feel like it’s speeding up.

Once you have that list, note the common elements between those
activities. These elements are what make you happy.

5. Discover Your Strengths

We all have individual strengths, but sometimes it’s hard to identify
them ourselves. Because our strengths come naturally to us, we’re not
always aware that not everyone has a particular trait or skill we take for
granted.

Taking a strengths test such as the VIA Strengths Test will give you more
awareness of where your strengths lie and, perhaps, a few more ideas on
how to use them to add value to the world.

6.Philosophy of Yoga
 Dhanurasana
This body posture of this is named after the shape it takes-that of a bow.
Dhanurasana is also sometimes linked with upward wheel pose or Urdhva
Chakrasana. The Bow or Dhanurasana raises both halves of the body at
once, combining the movements of the Cobra and Locust, and countering
the Plough and the Forward Bend, same as like an archer stringing a bow.
In this you use your hands and arms to pull your trunk and legs up together
to form a curve. It tones back muscles and maintains the elasticity of
spine, improving posture and increasing vitality.

Steps of Dhanurasana
 Lie on your stomach
 Hold your both feet with your hands making a back bend and positioning like a
bow.
 Pull your both feet slowly – slowly, as much as you can.
  Look straight ahead with a smile in your face .
 Keep the pose stable while paying attention to your breath.
 After 1-20 seconds as you exhale,gently bring your legs and chest to the
ground and relax.
Benefits of Dhanurasana
 Dhanurasana strengthens the back and the abdomen at the same time.
 Keeps you active and energetic.
 It helps improve upon stomach disorders.
 Bow Pose also helps in reducing fat around belly area.
 It is beneficial specifically to women as it improves reproductive system and
helps improve menstrual disorders. .

 Helps regulate the pancreas and is recommended for people with diabetes
 Expands the thoracic region of the chest
 Helps alleviate hunchback
 Increases the appetite
 Bow Pose combines the benefits of the Cobra and the Locust postures.
Balancing the weight of the body on your abdomen also reduces abdominal fat and
keeps the digestive and reproductive systems healthy.

 Modifications

Instructions
1. Lie on your belly, with the arms crossed under your head. Rest the
forehead on the wrists of the hands.
2. Close the eyes and let your whole body relax into the floor. Let the
heels turn out and let the legs flop open.
3. Breathe deeply, pressing the belly down into the floor with each
inhalation and hold for 6-10 breaths. With each exhalation allow your
body to relax deeper into the floor.
4. To release: bring the palms under your shoulders and slowly press up
into table or child pose or roll over onto your back.

Benefits + Contraindications
Benefits: Crocodile reduces stress and tension, promotes sleep, regulates
blood pressure and reduces anxiety.
Contraindications: Pregnancy

Modifications + Variations
Variations: A) Cross the arms with the elbows under the shoulders to
prop the torso up and to allow the head to hang down towards the
floor. B) Raise the head and shoulders and rest the chin in the palms of the
hands with the elbows on the floor. C) Fold the arms with the hands placed
on opposite shoulder blades and rest the head in the crook of the elbows.
D) Spread the legs wider apart and point the toes to the side walls.

 Anulom Vilom Pranayama {Steps And Benefits}

Anulom Vilom Pranayama is one of several Pranayama or breathing

exercise used in the practice of Hatha yoga. At first, you have to
understand the meaning of Anuloma and Viloma.In this, the first word Anu
roughly translates as with and word Loma means hair implying “with the
grain” or “natural”. And the meaning of Viloma is “against the grain.”
Anuloma is the opposite of Viloma. It is very helpful in respiratory-related
diseases like Asthma.

Anulom Vilom Pranayama is the best way of balancing the Tri dosas in
our body. Our body gets ill when Tri dosas are not in a balancing position.
Vaaa, Pitta, Kaffa know as Tri dosas, Tri means “three” and the meaning
of dosas is impurities. All these are present in the body of every people. If
one of them is an imbalance that we suffer from different diseases. All
three are the cause of all diseases. So it’s important to balance these tri
dosas. If you really want to balance these Tri dosas than do Anulom Vilom
pranayama regularly. It is the simplest and best way for this.

Steps of Anulom vilom Pranayama

 Anulom Vilom Pranayama is very easy to do, first of all, close your
eyes and sit in Padmasana and rest your hands on your knees.
 Close the right nostril with the right thumb. Inhale slowly through the
left nostril, inhale the oxygen as much as you can, this will fill your
lungs with air.
  Remove your thumb from your right nostril, as you remove your
thumb from right nostril just exhale.
 When you exhale use your middle finger to close your left nostril
then inhale with our right nostril and remove the thumb from the right
nostril then exhale. Repeat this process for 5 minutes.
 Be focused and concentrate on your breathing.
Benefits of Anulom vilom Pranayama
 It helps to cure mental problems like Depression, Anxiety, Stress,
Tension, etc.
 Most beneficial for breathing-related problems like (Bronchitis,
Asthma), etc.
 Improve the working of the lungs.
 Best breathing technique for boosting your memory (Makes your
brain sharper).
 Improves your immune system, so it cures general issues like cough
& cold.
 Without any doubt, Anulom Vilom is the most suitable Pranayama
for all.
 Alternate nostril breathing is an ideal breathing technique for
maintaining your heart healthy.
An alternate nostril breathing technique is the ideal breathing exercise for
a healthy heart. it is also known as Nadi Shodhana pranayama. Nadi
Shodhana is the next level of Anulom Vilom. In Anulom Vilom Pranayama
we inhale and exhale, but in Nadi Shodhana pranayama we hold
(kumbhaka or retention) our breath for a second or minute than exhale.

Steps of Nadi Shodhana Pranayama

(next level of Anulom Vilom Pranayama)

 Sit in the Padmasana (lotus pose) close your eyes. Your spine
should be erect.
 Then inhale through your left nostril, while inhaling close your right
nostril with your right thumb.
 When you feel your lungs are full of air then close left nostril by the
ring and middle finger, and your right nostril should also close.
  Hold the breath for a minute or as much as you can, then exhale
through the right nostril. After that inhale through the right nostril and
close the left nostril by your left thumb, as you inhale completely just
close your right nostril with thumb and left nostril by the ring and
middle finger.
 Hold your breath (retention) for a minute than exhale by your left
nostril.
 Once a cycle is complete, repeat the cycle for 3 or five minutes .

 Yoga for well being

Yoga improves strength, balance and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles,
while holding a pose can build strength.

Try it: Tree Pose

Balance on one foot, while holding the other foot to your calf or above the knee
(but never on the knee) at a right angle. Try to focus on one spot in front of you,
while you balance for one minute.

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in
people with lower back pain. The American College of Physicians recommends
yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose

Get on all fours, placing your palms underneath your shoulders and your knees
underneath your hips. First, inhale, as you let your stomach drop down toward
the floor. Then, exhale, as you draw your navel toward your spine, arching your
spine like a cat stretching.

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen
joints for people with arthritis, according to a Johns Hopkins review of 11 recent
studies.
4. Yoga benefits heart health.
Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing
to healthier hearts. Several of the factors contributing to heart disease, including high blood
pressure and excess weight, can also be addressed through yoga.

Try it: Downward Dog Pose

Get on all fours, then tuck your toes under and bring your sitting bones up, so
that you make a triangle shape. Keep a slight bend in your knees, while
lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset
and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose

Sit with your left side against a wall, then gently turn right and lift your legs up to rest
against the wall, keeping your back on the floor and your sitting bones close to the wall.
You can remain in this position for 5 to 15 minutes.

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and
fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress.

According to the National Institutes of Health, scientific evidence shows that yoga supports
stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana)

Lie down with your limbs gently stretched out, away from the body, with your palms
facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5
to 15 minutes.

8. Yoga connects you with a supportive community.

Participating in yoga classes can ease loneliness and provide an environment for group healing
and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as
a unique individual, being listened to and participating in the creation of a personalized yoga
plan.

9. Yoga promotes better self-care.

 Scientific Research on Yoga Benefits
The U.S. military, the National Institutes of Health and other large organizations
are listening to — and incorporating — scientific validation of yoga’s value in
health care.

Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues,

oncology, women’s health, chronic pain and other specialties.

7.Positivity
Positivity refers to our tendency to be optimistic in life. This is in contrast to
negativity, which is all about thinking, feeling, and doing negative things.
When we have positivity, we might think positive, have positive emotions,
and do positive things.

The Power of Positivity

Positivity can lead to better mental health and well-being (take the well-being
quiz here). For example, self-directed positive thinking can buffer us from the
effects of stress (Taylor & Brown, 1994). So try being positive toward yourself,
for example, by building your self-compassion skills.

Future-oriented positivity can also be powerful. For example, optimism can

lead to better social relationships and a better ability to cope with stress
(Taylor & Brown, 1994).

Examples of Positivity
Here are some examples to help you use the power of positivity in your life.

 Self-oriented positivity: “I'm a good person.”

 Other-oriented positivity: “My friends aren't perfect, but they are there for
me when I need them.”
 Gratitude: “I’m so lucky to have such a great husband."
 Paying attention to the positive: “That movie was so cool.”
 Savoring: “That vacation last year made me feel so relaxed and
connected.”
 Future-oriented positivity: “I'm looking forward to my friend's 'Friendsgiving'
this year.”

Brain Training and Positivity

Research has shown that we can improve cognitive function in ways that
boost positivity. For example, computerized training that leads people to
focus on the positive over the negative contributes to positive outcomes
(Wadlinger & Isaacowitz, 2008).

Power of Positivity Practices

Here are some practices that can help you increase your positivity.

1. Write a self-compassion letter

Being comfortable with yourself—and showing yourself some compassion—

can make it easier to find, express, and receive positivity. To build your self-
compassion, try writing yourself a self-compassion letter (Shapira &
Mongrain, 2010). In this letter, you say nice things to yourself and give
yourself a break for anything that you might have been judging yourself for.

2. Practice positive reappraisal

Positive reappraisal is an emotion regulation strategy that involves trying to

reframe the situation to find its benefits and decrease our negative emotions.

3. Practice gratitude

Gratitude journals and lists are good ways to grow positivity. Just try to think
of something you're grateful for each day or every few days to boost your
gratitude.

8. Self Esteem.
Self-esteem is your subjective sense of overall personal worth or
value. Similar to self-respect, it describes your level of
confidence in your abilities and attributes.
Having healthy self-esteem can influence your motivation, your
mental well-being, and your overall quality of life. However,
having self-esteem that is either too high or too low can be
problematic. Better understanding what your unique level of
self-esteem is can help you strike a balance that is just right for
you.

Key elements of self-esteem include:

 Self-confidence
 Feelings of security
 Identity
 Sense of belonging
 Feeling of competence

Other terms often used interchangeably with self-esteem include

self-worth, self-regard, and self-respect.

Self-esteem tends to be lowest in childhood and increases during

adolescence, as well as adulthood, eventually reaching a fairly
stable and enduring level. This makes self-esteem similar to the
stability of personality traits over time.1

Why Self-Esteem Is Important

Self-esteem impacts your decision-making process, your
relationships, your emotional health, and your overall well-
being. It also influences motivation, as people with a healthy,
positive view of themselves understand their potential and may
feel inspired to take on new challenges.

Four key characteristics of healthy self-esteem are:

1. A firm understanding of one's skills

2. The ability to maintain healthy relationships with others as
a result of having a healthy relationship with oneself
3. Realistic and appropriate personal expectations
4. An understanding of one's needs and the ability to express
those needs
People with low self-esteem tend to feel less sure of their abilities
and may doubt their decision-making process. They may not feel
motivated to try novel things because they don’t believe they
can reach their goals. Those with low self-esteem may have
issues with relationships and expressing their needs. They may
also experience low levels of confidence and feel unlovable and
unworthy.

People with overly high self-esteem may overestimate their skills

and may feel entitled to succeed, even without the abilities to
back up their belief in themselves. They may struggle with
relationship issues and block themselves from self-improvement
because they are so fixated on seeing themselves as perfect.

9. Emotional integration
Emotions are part of us. Often forgotten, they play an immense role in our
bodies, our minds, and our life. They perform important functions and are
really necessary, even if they can sometimes be very painful. Think of your
emotions as another sense, just like your vision, hearing, touch, taste, and
smell, because they provide information like any of these other senses. Here
are some of the roles your emotions play:
1) Motivation – Certain emotions encourage action. For example, anger occurs
when something happens that you don’t like, motivating you to take action to
change the situation.
2) Information – Emotions provide you with information about a situation that
you want to modify in one way or another in order to better adapt it to your
needs.
3) Communication – Emotions help you communicate more effectively with
others. First, because of the universal facial expressions and body language
associated with emotions, we instinctively recognize these emotions in others.
When someone recognizes how you feel (or recognizes what someone else
feels), that person can empathize with you and act appropriately emotionally.
The advantage of basic emotions is that they are universal. A smile will have
the same meaning in Europe as in Asia or America because it is the same areas
of the brain that are affected. When an emotion gets triggered it can incite:
 facial expressions,
 redness or paleness of the skin and face,
 laughter, tears, cries, retention,
 a change in voice,
 an attitude of fight, flight, freezing, or submission,
 a change in respiratory and heart rhythms,
 salivation or dry mouth,
 dilation or tightening of the pupils,
 hair straightening.
Several psychologists have looked into this aspect of our personality and have
been able to define 6 primary emotions, which everyone around the world can
feel. Besides the primary emotions, we also have secondary and social
emotions. All too often in our society, certain paradigms ask us, human beings,
to become robots and to cut us off from our emotions, when on the contrary, it
is completely in our nature to feel them and above all, to express them.
There are numerous, often complex, studies, and theories about emotions. In
the IP philosophy, we don’t seek academic completeness, we seek very
practical and accessible tools to integrate emotions. There are also popular
approaches to manage emotions under the label Emotional intelligence (EI).
EI is the capability of individuals to recognize their own emotions and those
of others, discern between different feelings and label them appropriately, use
emotional information to guide thinking and behavior, and manage and/or
adjust emotions to adapt to environments or achieve one’s goal(s).
There are similarities between the IP emotional integration (EIIP) and the EI
approach yet there is also a fundamental difference. Where EI seeks to control
and manage emotions, does EIIP rather seek to liberate and integrate emotions.
Where in EI aims for the control of the strategic mind over emotions, does EIIP
seeks to liberate the constructive information and energizing power of
emotions and then integrate them under the guidance of the Higher Self.
10. Self Reflectirc Journal.
A self-reflection journal is a journal that is geared toward helping you understand
more about the inner workings of yourself. Questions dig deep into how you
think, why you act and respond the way you do, and how in-balance your life is.
When your life is out of balance, self-reflection journal prompts often reveal the
areas where imbalance occurs.

By journaling through self-reflection prompts, you can navigate through

experiences, feelings, mindsets, and emotions. Sometimes you’ll become aware
of things in your life you didn’t know about yourself. Other times, you’ll affirm
things you already knew, and it’ll build your confidence and self-esteem.

Self-reflection journaling can do many things including:

 Challenge you
 Grow you
 Help you change
 Show you what needs changing

The prompts that guide you through self-reflection journaling are different from
any other type of journaling since the point of the self-reflection isn’t to describe
your day or list things you’re thankful for like you would in a gratitude journal.
Though there may be elements of describing a day or writing about things you’re
grateful for, self-reflection is for the primary purpose of learning more about
yourself.

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newspaper.

Steps for Starting a Self-Reflection Journal

Thinking about starting a self-reflection journal? Here are the steps we

recommend taking.

Step 1: Set aside a time for journaling

If you’re starting a new habit, then you’ll want to set aside time each day in order
to get your reflection journaling in. If you try to fit it into your regular schedule
without designating a specified time in your day, you're much less likely to
consistently keep this new habit.
The time of day you plan for your journaling is entirely up to you and your
schedule. You might decide to journal in the morning before everyone gets out of
bed, in the evening before you go to sleep for the night, or in the middle of the
day during a lunch break. Whenever you plan to do your journaling, simply
ensure that you will be able to block off the amount of time you need to complete
a journal entry.

Step 2: Set up your space

Along with planning a specific time to journal, you should figure out a space that
lends itself to journaling each day. This might be a comfy couch or overstuffed
chair near a window, a seat at your kitchen island, sitting up in bed, or even sitting
in your car. Designating a space to do your journaling will help you remain
consistent with completing this new habit each day.

Step 3: Gather your supplies

The supplies you’ll want to have on hand vary depending on the type of journaler
you are. At a minimum, you'll want a pen or pencil, and your journal. You might
also want to have colored pencils or calligraphy markers on hand, stickers, washi
tape, and other elements to decorate each page with.

11. Defining Conciously one'; own Value

This awareness is subjective and unique to you. If you can
describe something you are experiencing in words, then it is part
of your consciousness.

Your conscious experiences are constantly shifting and changing.

For example, in one moment you may be focused on reading this
article. Your consciousness may then shift to the memory of a
conversation you had earlier with a co-worker. Next, you might
notice how uncomfortable your chair is, or maybe you are
mentally planning dinner.

This ever-shifting stream of thoughts can change dramatically

from one moment to the next, but your experience of it seems
smooth and effortless.
12. Values for self.
If you stop to think about why you have chosen your career
path or the city in which you live, you will realize that your core
values start to come into play. Your personal core values are
what encompass your foundational beliefs, which then dictate
your behavior and guide you to make the decisions that you
do. Your values are broad concepts that can be reapplied
many times over in your life in various situations to guide your
actions.
Your core values are not something that you choose for
yourself. Rather, they’re feelings and beliefs that operate in the
background of your mind and influence your behavior. You
discover what your values are through life experiences and
during the process of building self-awareness.

In this article, I will give you a step-by-step guide on how to

discover your own personal core values. Then, I will offer 100
examples of personal core values, each with a short
explanation, so you can determine which values resonate with
you.

13. Values towards Society.

I have worked with people of all ages, and that has given me the unique
experience of learning about the different value systems of many
people. It has been very interesting to listen to every person’s story and
what is important in their life, whether they are 6 or 60 years old.
Values reflect our sense of right and wrong. They help us grow and
develop. They help us create the future we want. The decisions we
make every day are a reflection of our values.
We learn most of our values from our parents and extended families.
Our family values stem from our social and cultural values. Sometimes
new life experiences may change values we previously held.
Individual values reflect how we live our life and what we consider
important for our own self-interests. Individual values include
enthusiasm, creativity, humility and personal fulfillment.
Relationship values reflect how we relate to other people in our life,
such as friends, family, teachers, managers, etc. Relationship values
include openness, trust, generosity and caring.
Social values reflect how we relate to society. Social values include
justice, freedom, respect, community, and responsibility.
In today’s world, it may seem our society doesn’t practice many values.
We have a rise in discrimination, abuse of power, greed, etc. What are
we leaving behind for our future generations? Maybe it’s time society
takes a hard look at its values.
Here are some things I feel our society needs more of:
 Empathy – Empathy is defined as understanding and sharing the
feelings of another. People need to understand who others are and
accept who they are. Focusing on how we can grow together should
be our ultimate goal.
 Respect – Mutual respect is needed for all of us. This is what
makes us human. Having respect for everyone, despite the
differences between us, is vital in order for a society to function well.
 Love – Having love in our hearts keeps us from feeling the need
to harm others. Love helps us acknowledge the similarities we all
share rather than the differences of color, religion or sexual
orientation.
 Loyalty – Loyalty is a value that binds us to a person, thing or
sentiment. With loyalty, we do not betray. If we all shared loyalty, it
would help us build the strength needed to stand up against
something that would harm our society.
 Honesty – One form of honesty in society is accepting yourself.
With honesty, you can admit your flaws and take the necessary steps
to improve yourself. When we can admit to our flaws it can help
someone else admit theirs. Ultimately, we can all help each other
become better people.
Values can be contagious; if you practice them, many others will also,
including our children. Hopefully more practice from all of us will leave
the world a better place for future generations.
This column is written by Teresa Mercer, LCSW, LCAC, school social
worker for Youth First, Inc., a local nonprofit dedicated to strengthening
youth and families. Youth First provides 55 Master’s level social
workers to 76 schools in 10 Indiana counties. Over 38,000 youth and
families per year have access to Youth First’s school social work and
afterschool programs that prevent substance abuse, promote healthy
behaviors, and maximize student success.

14. Types of Social values

As humans, we don’t only live in society, we are that society. Indeed,
each one of us is a social being who acts, lives, and dies in a social
structure that configures what we are. This fabric guides the way
individuals and groups act, live, and relate. It’s based, among other
pillars, on certain social values.

A value, on a personal level, can be understood as a set of beliefs and

attitudes that you express, based on certain principles considered
positive and important, which give meaning and direction to your life.
In fact, a value is something that gives real significance to your life.
However, what are values at a social level? What functions do they
have?

Social values
Social values give meaning to your life.

Your values are qualities that guide your actions and provide
full meaning to your life when you live in harmony with them. Accordingly,
in society, values perform the same functions as on a personal level. They give
direction to the behavior of individuals and groups within the social structure.

15. Develop a Capacity to understand

appreciate divergent point of view
One of the most challenging creative leaps to make in design work is to
move from the concrete world of observations to a concisely stated point
of view. It requires you and your team to extract relevant insights from the
observations and stories you’ve collected. It also requires you to generate
new concepts and frameworks that allow you to plot a course towards new
ideas. Sometimes it’s difficult, but it’s worth it. Why do you need a Point of
View? Your point of view will:
• Provide focus. • Allow you to determine relevancy of competing ideas.
• Inspire your team.
• Empower colleagues to make decisions independently in parallel.
• Fuel brainstorms. • Capture the hearts and minds of people you meet.
• Save you from the impossible task of developing concepts that are all
things to all people.
• Be something you revisit and reformulate as you learn by doing. What is
a Point of View?
Great ones can be compressed to fit on a bumper sticker. Points of view
are built out of two things, an understanding of a user group (hopefully a
unique empathic understanding) and insight into a need that group has.
16. Social Skills

Social skills are essential in building both personal and professional

relationships. Demonstrating strong interpersonal skills can help you
accomplish career goals, contribute to company achievements, perform
well during the hiring process and expand your professional network.
Understanding and improving your social skills can benefit you in every
area of life.

In this article, we discuss social skills and why they're important, and we
offer examples of social skills and tips to help you improve your skills.

Social skills are important because they can help you communicate more
effectively and efficiently and, as a result, help you build, maintain and
grow relationships with colleagues, clients and new contacts. These skills
are important to maintain and improve no matter your position, industry or
experience level.

17. Personal growth

We don’t have much control over things in the external world. For
example, we didn’t choose the place we were born, our family, or our
natural talents. The one thing we do have control over is how we respond
to the world, more specifically to adversity. Personal growth is about
overcoming our natural tendency to respond quickly or negatively to
situations. When we’re able to control our reactions, or our internal selves,
a world of possibilities opens up.

In today’s post, I want to discuss the two ways we can achieve personal
growth and how we can better respond to the world around us. This will
help us find inner peace no matter what’s happening in our external world.
This may sound hard for some of us, and it is. But when we change how
we see the world and how we respond to the world, there is an unlimited
amount of potential for achieving happiness and peace.