How To Practice Self Acceptance For Better Mental Health
If you struggle with self-acceptance, it may be helpful to know that you’re not alone. : Self-doubt and self-criticism are common, even among those you may perceive as confident or successful.
How to practice self-acceptance: Strategies and exercises
Here, we’ll explore the different facets of self-acceptance, which can be helpful for recognizing any issues that may be complicating your relationship with yourself. You will also learn some effective strategies for practicing self-acceptance, as well as some exercises to help you develop a more adaptive mindset about yourself.
Understanding self-acceptance
Self-acceptance refers to the ability to recognize, embrace, and fully appreciate all aspects of oneself, including strengths, weaknesses, and imperfections. Cultivating self-acceptance often involves working toward a compassionate relationship with oneself, where you can feel free to be who you are without judgment or validation from others.
Challenges to self-acceptance
It’s not uncommon for individuals to struggle with self-acceptance in the face of societal pressures, perfectionism, and negative self-talk. However, these challenges can often be overcome through mindful practices aimed at improving the thoughts and beliefs one holds about oneself, and building behaviors that accompany this more adaptive self-image.
Components of self-acceptance for better mental health
Understanding It can be helpful to understand the different facets of self-acceptance can be helpful. Philosophers studying the self, have uncovered some valuable insights about how we relate to ourselves.; By becoming more aware of these processes, you may be better equipped to work on accepting yourself and making peace with your experiences.
- Beliefs: Your self-concept refers to the set of beliefs about who you are and what you value. According to renowned psychologist Carl Rogers, this encompasses your self-image, self-worth, and ideal self (the person you wish to be). Addressing the beliefs you hold about yourself can be an effective way to build self-acceptance.
- Awareness: Sometimes, issues with self-acceptance can arise from a lack of self-awareness. Becoming more aware of your personality, habits, strengths, and limitations can help you recognize your aptitudes and areas for improvement. It can also help to develop an awareness of how others might see you, as there are some natural limits to self-awareness.
- Respect: Self-respect is another critical component of self-acceptance. This involves recognizing your inherent value and behaving in ways that honor your needs, values, and wellbeing. If you struggle with self-respect, a good starting point for improvement might be to address your inner dialogue and look for ways to engage in positive self-talk.
- Forgiveness: Just as healthy relationships with others hinge on forgiveness, forgiving oneself is a crucial component of developing a positive relationship with yourself. This often involves understanding why you made the choices you did, recognizing that mistakes are a normal part of life, and letting go of self-blame.
- Growth mindset: A growth mindset is another important facet of self-acceptance. Learning from the past, improving your habits, and embracing challenges as opportunities for growth can help you move forward with confidence. Over time, you may start to integrate your achievements and positive habits into your self-concept.
How to cultivate self-acceptance
Cultivating self-acceptance involves embracing all aspects of oneself, including imperfections. With these strategies, you can work towards a more accepting and loving version of yourself.
1. Celebrate your strengths
Giving yourself credit for your positive characteristics and accomplishments may be one of the more effective ways to adopt a healthier sense of self and may be especially valuable for working through moments of self-doubt or criticism.
This could involve recognizing what you’re skilled at, what you have achieved, or how you have grown in the face of hardship. Focusing on your strengths rather than your weaknesses can be a positive first step to building confidence and self-acceptance.
2. Focus on what you can control
Although there may always be forces beyond our control, focusing on that which you can control can empower you to make positive choices that you can feel good about.
For example, a person struggling to forgive themselves for a past mistake might benefit from shifting their focus to what they have learned and use that knowledge to make positive choices in the present.
Similarly, someone who is unhappy with their physical appearance may focus on improving their health, developing a personal style, or even cultivating their interests or intellect to help build confidence.
3. Check in with your values
Sometimes, we may struggle to accept ourselves if we feel we are behaving in ways that don’t align with our values. It may help to reflect on your personal beliefs and values and take steps to realign your actions with those values.
You might also consider the influence of social or familial values.: sometimes, the norms and expectations of others can conflict with our own true values, which can complicate the relationship with the self. Recognizing this dissonance is the first step towards self-alignment, allowing you to make choices that resonate more closely with your inner truth.
4. Adjust your inner dialogue
Cultivating self-awareness can often be a matter of creating a more adaptive narrative for yourself. Try to notice thoughts of self-doubt, anxiety, or pessimism, instead replacing them with affirmations of your strengths and memories of your accomplishments.
It might help to think about how you would talk to a friend or loved one.: if you feel they wouldn’t respond well to the kind of criticism you are lodging at yourself, it could be a sign that you’re being too hard on yourself.
5. Fake it ‘til you make it: How to practice self-acceptance
You may have heard the phrase “fake it ‘til you make it” to describe the practice of pretending you possess the qualities you want to embody. While it may seem simplistic at first glance, this it can be a helpful strategy for working towards the ideal self you envision.
In fact, renowned psychologist Alfred Adler developed the Acting As If technique around this concept, and the Hebbian Principle—"neurons that fire together, wire together"—lends support for this approach from a neurological perspective.
6. Practice self-compassion
Treat yourself with the same kindness you would offer a close friend. Instead of criticizing yourself for mistakes, recognize that everyone makes them and use these moments as opportunities for growth. Practicing self-compassion can help foster a healthier relationship with yourself.
Self-acceptance exercises to try at home
These exercises offer a more methodical approach to assessing and changing the way you relate to yourself.
- Take inventory: It may be worth reflecting on the relationship you currently have with yourself, as this can help you build the self-awareness needed to intervene when you engage in problematic thought processes. The Self-Compassion Scale may offer some insights into the way you relate to yourself.
- Try a self-love meditation: This is similar to a metta (loving kindness) meditation, but directed at the self. To practice this type of meditation, find a quiet space to close your eyes and reflect on your positive characteristics, accomplishments, and aptitudes. You could also use guided meditations, which can be found for free online.
- Use mindfulness exercises: Like any skill, intentionally practicing mindfulness can help you become more adept at employing it when needed. Mindfulness exercises like meditation or deep breathing can help you take pause and shift into a more adaptive mindset when you experience anxiety or self-doubt.
- Conduct a self-evaluation: Just as a manager might use a performance review to highlight an employee’s strengths and areas for growth, you could use a similar approach to become aware of all that you have to be proud of, as well as what you might work on improving. A self-evaluation can help you cultivate the awareness and growth mindset necessary for self-acceptance.
- Journaling: Many find journaling to be helpful for logging thoughts, gaining self-awareness, and cultivating gratitude. A journal can also be a good place to set goals, track progress, and work through setbacks in a methodical, growth-oriented way.
Therapy for better mental health
If you struggle with unhelpful thoughts about who you are or what you’re capable of, you may benefit from it may be worth talking to a therapist. A licensed mental health professional can help you explore the roots of these thoughts, challenge negative beliefs, and develop healthier ways of relating to yourself.
Therapies for building confidence and self-compassion
Cognitive-Behavioral Therapy (CBT), Acceptance and Commitment Therapy, and Mindfulness-Based Cognitive Therapy (MBCT) are three well-founded approaches that may be helpful for building confidence and self-compassion, particularly in situations where anxiety or depression may be complicating one’s ability to practice self-acceptance.
Benefits of online therapy with BetterHelp
You can find therapists who practice these types of therapy through online therapy platforms like BetterHelp. Across a number of studies, online therapy has been found to be just as effective as in-person therapy, and tends to be more cost-effective. BetterHelp offers a convenient way to attend weekly one-on-one and group sessions, as well as complete helpful exercises and share journal entries with your therapist.
Takeaway
How can you develop self-acceptance?
If you are experiencing low self-acceptance, there are a variety of strategies you can use to help you move toward total self-acceptance, including the following:
- Focus on your positive qualities: Rather than lingering on your negative qualities, take time to celebrate your strengths—maybe you are a really good friend, a good and caring person who does charitable acts, a very creative person, or any number of other things.
- Practice self-forgiveness: Try to forgive yourself for past mistakes, recognizing that mistakes are inevitable as a human being.
- Try cultivating self-compassion: Treating yourself with more compassion in your day-to-day life can be key, as self-compassion and self-acceptance often go hand-in-hand.
- Challenge and replace negative thoughts: If you have a strong inner critic, try to replace negative thought patterns with more positive self-talk.
Why do I struggle to accept myself?
There can be many possible reasons why a person might lack self-acceptance or have trouble accepting their whole self. For instance, they might be focused on past mistakes they think make them a “bad person,” they might feel regret over unrealized dreams, or they might be experiencing a mental illness that contributes to low self-esteem, like depression.
How do I accept my life the way it is?
To cultivate greater acceptance for your life, it may help to practice gratitude, lean on your support system, and take steps for personal growth in your daily life. It may also help to try to stop judging yourself or your life for its negative aspects, instead reminding yourself that ups and downs are part of the human experience.
How do you practice self-love?
You can practice self-love by treating yourself with compassion, practicing self-care, setting boundaries with others, and spending time on things you enjoy. Some people may also benefit from a regular meditation practice with an approach like loving kindness meditation, which involves sending loving thoughts to yourself and others.
How do I accept myself completely?
To develop complete acceptance of yourself, you can practice self-compassion, celebrate your good qualities, incorporate positive self-talk, take steps for self-improvement, and seek further support through therapy.
Why do I always reject myself?
If you lack self-love or struggle to fully accept yourself as you are, it could be due to negative self-talk, social comparisons, or a number of other reasons. Holding onto harmful beliefs and negative emotions can also inhibit an individual’s acceptance of themself.
How to develop unconditional self-acceptance?
To develop unconditional or radical self-acceptance, it may help to recognize that accepting does not mean that you are giving up on growth or settling for less—it simply means that we accept ourselves unconditionally, as we are, without blame or judgment. This radical self-acceptance can be a key building block for moving towards growth.
What is the practice of self-acceptance?
The practice of self-acceptance involves cultivating a nurturing relationship with one’s self, accepting all of the various aspects of who you are. Practicing self-acceptance can involve celebrating your strengths, forgiving yourself for past mistakes, treating yourself with kindness, and using mindfulness meditation to appreciate the present moment.
What is true self-acceptance?
True self-acceptance is the recognition and acceptance of one’s strengths and limitations. It involves having a balanced perspective of who you are and embracing yourself fully without judgment or conditions. Self-acceptance helps you create a solid foundation for self-confidence, and it supports your mental and emotional well-being.
How to accept your past self?
Extending self-acceptance to your past self can be difficult at times, especially if there are situations that you aren’t proud of or where you think you didn’t act like a good person. But, accepting all aspects of yourself can be key for both inner peace and personal growth. To do so, it may help to consider what your past has taught you, how you want to improve in the future, and what moments you are grateful for.
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