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Self-esteem: Boost your self-image with these 5 steps

Low self-esteem can negatively affect virtually every part of your life, including your relationships, your job and your health. But you can raise your self-esteem to a healthy level, even if you're an adult who's been harboring a negative self-image since childhood

Changing the way you think about yourself and your life is essential to boosting self-esteem. Cognitive behavior therapy (CBT) techniques are especially helpful in changing unhealthy thinking and behavior patterns. These techniques are based on the idea that your feelings and behavior result from how you think about yourself and your life. CBT techniques can help you recognize, challenge and ultimately replace negative thoughts or inaccurate beliefs with more positive, realistic ones.

These five steps toward healthy self-esteem are based on cognitive behavior therapy principles. As you go through these five steps, jotting down your thoughts, experiences and observations in a journal or daily record may help you use these steps more effectively.

Step 1: Identify troubling conditions or situations

Think about what conditions or situations about your life you find troubling and that seem to deflate your self-esteem. You may wish to change aspects of your personality or behavior, such as a fear of giving a business presentation, frequently becoming angry or always expecting the worst. You may be struggling with depression, a disability or a change in life circumstances, such as the death of a loved one, a lost promotion or children leaving home. Or you may wish to improve your relationship with another person, such as a spouse, family member or co-worker.

Step 2: Become aware of beliefs and thoughts

Once you've identified troubling conditions or situations, pay attention to your thoughts related to them. This includes your self-talk — what you tell yourself — as well as your interpretation of what a situation means and your beliefs about yourself, other people and events. Your thoughts and beliefs may be positive, negative or neutral. They may be rational — based on reason or facts — or irrational — based on false ideas.

Step 3: Pinpoint negative or inaccurate thinking

Your beliefs and thoughts about a condition or situation affect your reaction to it. Inaccurate or negative thoughts and beliefs about something or someone can trigger unhealthy physical, emotional and behavioral responses, including:

• Physical responses, such as a stiff neck, sore back, racing heart, stomach problems, sweating or change in sleeping patterns.
• Emotional responses, such as difficulty concentrating or feeling depressed, angry, sad, nervous, guilty or worried.
• Behavioral responses, such as eating when not hungry, avoiding tasks, working more than usual, spending increased time alone, obsessing about a situation or blaming others for your problems.
  
  Step 4: Challenge negative or inaccurate thinking

Your initial thoughts may not be the only possible way to view a situation. So test the accuracy of your thoughts. Ask yourself whether your view of a situation is consistent with facts and logic or whether there might be other explanations.
You may not easily recognize inaccuracies in your thinking. Most people have automatic, long-standing ways of thinking about their lives and themselves. These long-held thoughts and beliefs feel normal and factual to you, but many are simply opinions or perceptions.
These kinds of thought patterns tend to erode self-esteem:

• All-or-nothing thinking. You see things as either all good or all bad. For example, "If I don't succeed in this job, I'm a total failure."
• Mental filtering. You see only negatives and dwell on them, distorting your view of a person or situation or your entire life. For example, "I made a mistake on that report and now everyone will realize I'm a failure."
• Converting positives into negatives. You reject your achievements and other positive experiences by insisting that they don't count. For example, "My date only gave me that compliment because he knows how bad I feel." "I only did well on that test because it was so easy."
• Jumping to negative conclusions. You reach a negative conclusion when little or no evidence supports it. For example, "My friend hasn't replied to my e-mail, so I must have done something to make her angry."
• Mistaking feelings for facts. You confuse feelings or beliefs with facts. For example, "I feel like a failure, so I must be a failure." No matter how strong a feeling is, it isn't a fact.
• Self put-downs. You undervalue yourself, put yourself down or use self-deprecating humor. This can result from overreacting to a situation, such as making a mistake. For example, "I don't deserve anything better." "I'm weak, stupid or ugly."
  
  Step 5: Change your thoughts and beliefs

The final step is to replace the negative or inaccurate thinking you've identified with accurate thoughts and beliefs. This can enable you to find constructive ways to cope and give your self-esteem a boost.
This step can be difficult. Thoughts often occur spontaneously or automatically, without effort on your part. It can be hard to control or turn off your thoughts. Thoughts can be very powerful and aren't always based on logic. It takes time and effort to learn how to recognize and replace distressing thoughts with accurate ones.
These strategies may help you approach situations in a healthy way:

• Use hopeful statements. Be kind and encouraging to yourself. Pessimism can be a self-fulfilling prophecy. That is, if you think your presentation isn't going to go well, you may indeed stumble through it. Try telling yourself things such as, "Even though it's tough, I can handle this situation."
• Forgive yourself. Everyone makes mistakes. Mistakes aren't permanent reflections on you as a person. They are isolated moments in time. Tell yourself, "I made a mistake but that doesn't make me a bad person."
• Avoid 'should' and 'must' statements. If you find that your thoughts are full of these words, you may be setting unreasonable demands on yourself — or others. Removing these words from your self-talk can give you and others more realistic expectations.
• Focus on the positive. Think about the good parts of your life. Ask yourself, "What other things have gone well recently?" "What personal skills do I have that have helped me cope with challenging situations in the past?"
• Relabel upsetting thoughts. Having negative thoughts doesn't mean you must choose to react negatively. Instead, think of them as signals to use new, healthy thinking patterns. Ask yourself, "Which of my strengths can help me respond in a constructive way?" "What can I think and do to make this less stressful?"
• Encourage yourself. Give yourself credit for making positive changes. Treat yourself as well as you'd treat a loved one. Tell yourself, "I did a good job on the presentation. It may not have been perfect, but my colleagues said it was good."
  

Achieving healthy self-esteem

With practice, these steps may come more easily to you. You'll be better able to recognize the thoughts and beliefs that are contributing to your low self-esteem. Because self-esteem can fluctuate over time, you may want to revisit these steps, especially if you begin to feel down on yourself again. Keeping a journal or daily log can help you track trouble spots over time.
Achieving a balanced, accurate view of yourself and accepting your value as a human being may help you feel happier and more confident. And that may rub off on others, too, including your children, family or friends.

Health Tip: Giving Medications to People With Alzheimer's

(HealthDay News) -- As a caregiver of someone with Alzheimer's, administering their medication -- and preventing missed pills or the wrong dosages -- can be a daunting responsibility.

The Alzheimer's Association offers these suggestions:

• Learn about each medication before you administer it.
• Make sure you know exactly what each pill is for, and its possible side effects.
• In clear language, explain exactly what each pill is for, and why and how the person needs to take it.
• Keep good records of each medication taken, the dose, and when taken.
• Keep medications well-organized, and safely stored out of reach in a locked cabinet or drawer. Don't let taking medicine turn into a struggle.
• If the person doesn't want to take it at a particular moment, try again a bit later.
• Make the task as easy as possible.
• Ask your pharmacist for liquid, which may be easier to administer than a pill.
• Or ask the pharmacist if you can crush the pill and put it in food.

Health Tip: Take Care of a Rash

(HealthDay News) -- Rashes can occur for various reasons, including medical conditions and reactions to products, foods or medications.

Here are suggestions on how to care for your skin during a rash, courtesy of the U.S. National Library of Medicine:

• Don't scrub your skin.
• Try not to use soap, but a mild cleanser instead.
• Wash skin with warm -- not hot -- water, and gently pat it dry.
• Don't cover the rash with cosmetic lotions or ointments.
• If you've recently tried any new cosmetics or lotions, stop using them.
• Expose the rash to the air as much as possible.

Classic Apple Pie Recipe

If you are making this pie during the fall apple season, when many local varieties may be available, follow the recipe below using Macoun, Royal Gala, Empire, Winesap, Rhode Island Greening or Cortland apples. These are well-balanced apples, unlike Granny Smith, and work well on their own without thickeners or the addition of McIntosh. Placing the pie on a baking sheet in the oven inhibits cooking, so cover the bottom of the oven with a sheet of aluminum foil to catch a dripping juices. The pie is best eaten when cooled almost to room temperature, or even the next day.


RECIPE INGREDIENTS
For the Pie Dough:
2 1/2 cups unbleached all-purpose flour , plus extra for dusting
1 teaspoon table salt
2 tablespoons granulated sugar
12 tablespoons unsalted butter chilled, cut into 1/4-inch pieces
8 tablespoons vegetable shortening (chilled)
6 - 8 tablespoons water (iced)
For the Apple Filling:
2 pounds Granny Smith apples (4 medium)
2 pounds McIntosh apples (4 medium)
3/4 cup granulated sugar
1 tablespoon granulated sugar
1 1/2 tablespoons lemon juice
1 teaspoon lemon zest from 1 medium lemon
1/4 teaspoon table salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1 egg white, beaten lightly

RECIPE METHOD

Pulse flour, salt, and sugar in a food processor workbowl fitted with the steel blade. Add butter and pulse to mix in five 1-second bursts. Add shortening and continue pulsing until flour is pale yellow and resembles coarse cornmeal, four or five more 1-second pulses. Turn mixture into medium bowl. (To do this by hand, freeze the butter and shortening, grate it into the flour using the large holes of a box grater, and rub the flour-coated pieces between your fingers for a minute until the flour turns pale yellow and coarse.)

Sprinkle 6 tablespoons ice water over mixture. Press mixture together with broad side of rubber spatula, adding up to 2 tablespoons more ice water if dough will not hold together. Squeeze dough gently until cohesive and divide into two equal balls. Flatten each into a 4-inch-wide disk. Dust lightly with flour, wrap separately in plastic, and refrigerate at least 30 minutes, or up to 2 days, before rolling. Remove dough from refrigerator. If stiff and very cold, let stand until dough is cool but malleable. Adjust oven rack to center position and heat oven to 425 degrees F.

Roll one dough disk on a lightly floured surface into a 12-inch circle. Fold dough in quarters, then place dough point in center of 9-inch Pyrex regular or deep dish pie pan. Unfold dough. Gently press dough into sides of pan leaving portion that overhangs lip of pie plate in place. Refrigerate while preparing fruit.

Peel, core, and cut apples into 1/2-to-3/4-inch slices and toss with 3/4 cup sugar and lemon juice and zest through allspice. Turn fruit mixture, including juices, into chilled pie shell and mound slightly in center. Roll out other dough round and place over filling.

Trim top and bottom edges to 1/2 inch beyond pan lip. Tuck this rim of dough underneath itself so that folded edge is flush with pan lip. Flute edging or press with fork tines to seal. Cut four slits at right angles on dough top. Brush egg white onto top of crust and sprinkle evenly with remaining 1 tablespoon sugar.

Bake until top crust is golden, about 25 minutes. Reduce oven temperature to 375 degrees; continue baking until juices bubble and crust is deep golden brown, 30 to 35 minutes longer. Transfer pie to wire rack; cool to almost room temperature, at least 4 hours.



Recipe reprinted by permission of America's Test Kitchen. All rights reserved.

Minestrone with White Beans and Italian Sausage Recipe

The Italian minestra refers to a variety of moderately thick soups. Minestrone is a hearty vegetable-filled minestra that often contains beans and sometimes pasta. We've omitted the pasta here but added some Italian sausage. With minestrone, it seems, there is no end to the delectable variations.

WINE RECOMMENDATION:It's only natural to partner this traditional Italian soup with a classic Italian red wine. Either a Tuscan Chianti or a dolcetto from the hills of Piedmont will be splendid.


RECIPE INGREDIENTS
1 tablespoon olive oil
1 pound mild Italian sausage, casings removed
1 onion, chopped
1 rib celery, chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1 bay leaf
4 cups drained and rinsed canned white beans, preferably cannellini beans (from two 19-ounce cans)
10 cups water
1 cup canned diced tomatoes with their juice
2 teaspoons salt
1 teaspoon fresh-ground black pepper
2/3 pound spinach, stems removed and leaves washed well (about 1 1/2 quarts)
Grated Parmesan cheese, for serving

RECIPE METHOD
In a large pot, heat the oil over moderately high heat. Add the sausage and cook, stirring frequently, until browned, about 5 minutes. Remove the sausage with a slotted spoon.
Reduce the heat to moderate. Add the onion, carrot, celery, garlic, thyme, and bay leaf to the pot and cook, stirring occasionally, until the vegetables soften, about 10 minutes.
Meanwhile, combine 2 cups of the beans and 2 cups of the water in a blender and puree until smooth.
Add the tomatoes, the bean puree, the remaining 8 cups water, the salt, and the pepper to the pot. Bring to a boil, skimming any foam that rises to the surface. Stir in the sausage, the remaining 2 cups beans, and the spinach. Simmer until the spinach wilts, about 3 minutes. Serve the soup topped with grated Parmesan, and pass more Parmesan at the table.
Recipe reprinted by permission of Food and Wine. All rights reserved.