Fortifying Self-Worth: Taro Nakashima's Six Pillars to Self-Esteem Empowerment

All about Self-esteem by Teru Nakashima, Japan

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Subject: Understanding and Improving Self-Esteem Based on Nakashima Teru's Framework.

Key Concepts:

• Six Components of Self-Affirmation: Nakashima Teru breaks down self-affirmation into six key components:
• Self-Esteem
• Self-Efficacy
• Self-Acceptance
• Self-Confidence
• Self-Determination
• Self-Usefulness
• Self-Esteem as the Foundation: The text emphasizes that self-esteem is the fundamental building block of self-affirmation. It's described asa very important feeling that forms the foundation of self-affirmation).
• Definition of Self-Esteem: Self-esteem is defined as the feeling of respecting oneself as a valuable being). It's simplified as the feeling of "It's okay to be me," "I am an important being").
• Characteristics of High vs. Low Self-Esteem:
• High Self-Esteem: Individuals tend to value themselves, are less easily swayed by others' opinions, approach difficulties with a positive attitude, live authentically, and build good relationships.
• Low Self-Esteem: Individuals are more likely to blame themselves, overly concerned with others' evaluations, afraid to act for fear of failure, easily influenced by others, and struggle with relationships.

Practical Exercises to Improve Self-Esteem (Based on Nakajima Teru's Suggestions):

The document details eight specific exercises recommended by Nakajima Teru to improve self-esteem:

1. "Self-Praise" Work : This involves consciously and verbally praising oneself for even small achievements. Examples given include: ("I woke up this morning, great!"), ("I greeted properly, amazing!"). The key is to say it out loud, be specific, and do it daily.
2. "Gratitude Journal" Wor: Each night, write down at least three good things that happened or things you are grateful for. Examples: ("I had a delicious coffee"), "The weather was good"). Focusing on gratitude fosters positive emotions.
3. "Strengths Finding" Work: Create a list of your strengths and positive qualities. Examples: ("Kind"), ("Serious"),("Hardworking"). Seek input from friends and family if needed.
4. "Success Experience List" Work List past successes, no matter how small. Examples: ("Got a good grade on the test"), ("Delivered a successful presentation"). This builds self-efficacy.
5. "Magic Words" Work : Recite positive affirmations daily. Examples: " ("I can do it"), ("I am valuable"). Nakajima Teru especially recommends ("It's okay, everything will be alright").
6. "Stop Comparing Yourself to Others" WorkConsciously avoid comparing yourself to others, especially on social media. Focus on personal growth instead.
7. "Let Go of Perfectionism" Work Release the need to be perfect. Embrace the idea that it's okay to make mistakes and learn from them. " ("It doesn't have to be perfect, the important thing is to try.")
8. "Self-Affirmation Meditation" Practice meditation to calm the mind and connect with your inner self. There are many guided meditations available online.

Key Points for Implementing the Exercises:

• Consistency is Key: Continue the exercises daily. " ("Continue daily: The work is effective by continuing it.")
• Be Patient: Don't expect immediate results. Self-affirmation takes time.
• Find What Works for You: Experiment with different exercises and choose those that suit you best.
• Don't Overdo It: Avoid burnout by taking a moderate approach.
• Seek Professional Support: If you struggle on your own, consider seeking help from a counselor or therapist

Teru Nakashima, All about Self-esteem

Chapters

1. Building Self-Esteem Through Practical Techniques (00:00:00)

2. Exploring Self-Esteem Techniques for Empowerment (00:08:30)