How to Encourage Positive Emotions to Improve Self-Esteem

Self esteem is defined as a feeling or sense of self worth - self respect and confidence in your abilities. This feeling can come from doing a number of different things. Most times it happens when you achieve something you work for or you set a goal and you've accomplished it through hard work and persistence.

When you feel like everything is going wrong or you aren't achieving what you set out to do, this can cause your self esteem to be really low. Low self esteem can lead to depression and health issues, so it's not worth it in the long run. To get the boost you need so you can continue on and reach your goals you need to follow the five tips below.

1. Stop comparing yourself with other people. Everyone is unique and has different values and strengths. Comparing yourself to someone who is nothing like you is accepting defeat from the start.

2. Stop putting yourself down. Separate your thoughts from you. When you start down the path of negativity look at your thoughts and ask yourself if they are real.

3. Hangout with positive people. Positivity rubs off plus it isn't heavy unlike negativity which drags you down. The human brain is highly adaptable and can easily turn positive as long as the environment is right

4. Make a list of your values. Review this list often and foster those values. Start focusing on your positive traits and you'll stand a much better chance of achieving what you wish to achieve.

5. Pump oxygen to your brain because it needs it. Incorporate 15 to 20 minutes of medium intensity cardio vascular into your daily routine. You boost your immune and lymphatic system and a sure way to boost your self esteem.

There are so many different things that can cause you to have low self esteem. You may find it's hard to figure it out, but once you do you need to find ways to prevent it from happening again.

Do what you can to keep that self esteem as high as you can. When you do you'll reach success almost every single time you set out to do something. Try to find ways to incorporate these five tips so you have the ability to it high all the time.

Get your a free copy of Polishing The Diamond Within - A Guide To Self Confidence

Bruno LoGreco Life Coach Toronto, Mentor & Author

How to Encourage Positive Emotions to Improve Self-Esteem

Say Good-Bye to The Winter Blues...

By Bruno LoGreco

Season Affective Disorder (SAD) affects between two to three per cent of Canadians according to The Canadian Mental Health Association. Men and women over age 20 experience SAD because there is less exposure to natural sunlight during the winter months. Read more...

Say Good-Bye to The Winter Blues...

Alone on Valentine's Day

Today is that special day when somebody does something special for another person and the pair rejoices together. But what if you are alone - single and don’t have a special someone to share the day with?

Celebrate anyhow. Plan a date with yourself. You might as well. If there is nothing else happening then make something happen for you. Put a smile on your face and do something. Show yourself how much you appreciate you.

Prepare a special dinner. Run out and grab groceries during the lunch hour or checkout one of those specialty stores, which sell prepared gourmet meals. Buy your favorite food items – a little appetizer, an entrée and desert. Treat yourself to a wonderful evening and don’t forget to buy wine.

Make a reservation at your favorite restaurant. Sit at the bar instead of sitting at a table. You just might meet someone who is also alone, and if you don’t bartenders are fun to talk with.

There is nothing to be ashamed about for being alone on Valentine’s Day. Being alone is a great time to reconnect with you and to learn about yourself. Learn which creative and leisure activities bring you joy. Discover your values and strengths and set course to foster them.

Being alone and learning to be comfortable with yourself on Valentine’s Day prepares you for when you do have a special someone. This way when you do meet your soul mate you won’t rely on them to fulfill your needs. You will already know how to do that.

Bruno LoGreco toronto life coach & mentor

Alone on Valentine's Day

10 Helpful Tips for a Romantic Valentine’s Day

The key to a healthy and long relationship is to communicate with each other. This is especially true when it comes to a special time of year like Valentine’s Day. This is truly the lover’s holiday. It’s the perfect time of year show your spouse or partner you love them with all your heart.

There are so many things you can do on this special day that you may find you don’t even know where to start when it comes to making plans. Here are the top 10 things you need to consider.

1. Since Valentine’s Day is for lover’s, it’s the most popular day to get engaged, get married, or renew your vows. If you plan to get married or renew your vows, you need to remember you don’t have to do anything special because the most important thing is that you’re together. If you plan to pop the question, it doesn’t have to be extravagant if you don’t want it to be.

2. Another popular thing for lover’s to do is to get away for the weekend. You can take your special someone to your favorite location or to a bed and breakfast in the area. This is another way to communicate with each other and renew your love for each other.

3. A reservation at the local hotel is the perfect way to spend all day in bed and be close together for hours at a time. Cuddling and talking is perfect in this atmosphere.

4. If you’re looking for a way to completely be yourself and spend quality time together, you need to consider staying home. If you have children, find a babysitter for the evening so you are 100% by yourselves. Get romantically creative and see where that leads you.

5. Getting dressed up and taking a romantic walk under the moon light holding hands learning something new about each other.

6. Roses are usually apart of the Valentine’s Day celebration. It’s very romantic to create a path of rose petals that lead to a candle lit dinner or bedroom.

7. Massages make you feel wonderful and they give you more energy. What’s better than giving each other a massage with special oils and a soft touch?

8. Your first date was something you’ll always remember. The nervousness and goofy things you did will say it all. Recreate that special day for your Valentine so you can bring back those wonderful memories.

9. Physical activities will raise your heart rate which could potentially lead to other activities. Try doing something fun together like rock climbing, trapeze or bunjee jumping.

10. Mix things up a little bit and get intimate in a different place. The kitchen, bathroom, or somewhere risky. It will certainly make for a fun an interesting evening.

There are countless ways to make your Valentine’s Day celebration one you’ll never forget. These ten suggestions are just a few of the many things you can incorporate into your special night.

Bruno LoGreco master life coach

10 Helpful Tips for a Romantic Valentine’s Day

Combat Depression - Beating Negative Thought Patterns During The Winter Months

The winter months are often a terribly depressing time for Canadians. The lack of sunshine alone can lead to decreased energy levels, a loss of interest in daily activities and the need for additional sleep.

But what if you're still feeling depressed once spring arrives and the warm weather and sunshine beckons you outdoors?

Although we may casually refer to "feeling depressed" during a momentary unhappy time in our life, individuals who suffer from prolonged depression feel sad and empty to the point that their feelings impair their day-to-day activities and interactions with other people.

In 2002, Statistics Canada reported that approximately 8% of adult Canadians experience a major depression at some point in their lives. Depression and anxiety continues to be Canada's fastest-rising diagnosis. From 1994 to 2004, the number of visits made by Canadians to office-based doctors for depression and anxiety almost doubled-a staggering 11.6 million people in 2003.

And while medication may be necessary in cases of clinical depression, it needn't be your first line of defense if your altered mood is a result of a variety of negative experiences you've suffered in your day-to-day life and you find yourself in a downward spiral.

Sure, if you're looking for a quick fix, antidepressants may work in the short term. But if you'd like to make a significant long-lasting change in your life, you have to be willing to make a significant long-lasting change in you the way you think- changing negative thought patterns into positive ones.

It's been my observation that depression and low self-esteem go hand-in-hand. People with high self esteem feel confident about themselves and have positive thought patterns; whereas those who suffer from low self esteem often experience feelings of shame, guilt or self-doubt-negative thought patterns.

Most of my clients come to me at a time of depression. They've felt lost, lonely, abandoned and neglected for most of their life. As a life coach, I believe in self-awareness and emotional intelligence. What does this have to do with depression? Well, before you can change your negative thought patterns, you need to learn who you are. To do this, I work with each of my clients and explore their behaviours-both positive and negative. Through this process we learn who they are: their values, strengths, weaknesses, likes and dislikes. And then we use that information to set goals.

One depression-fighting strategy I encourage my clients to adopt is a regular exercise routine. Medically proven to boost your mood and lower rates of depression, exercise removes the buildup of stress hormones in the body, allowing you to sleep and concentrate better. When you exercise, your body produces endorphins, or feel-good chemicals, and leaves you feeling happier even after you've stopped. And with more oxygen flowing through your red blood cells, you become more receptive to new ideas and ready to take on more challenges.

In addition, maintaining a regular exercise routine provides a structure and focus in your life as you set and meet new goals. The accomplishment of these goals-no matter how big or how small-leads to a sense of achievement and improved self-confidence and self-esteem.

Using exercise as a way to combat depression is not a new strategy, nor is it the only method you'll need to employ in your journey to better mental health. But making exercise a priority in your life will bring you one step closer to the ultimate goal of a healthy mind, body and soul.

Learn to overcome negative thought patterns using exercise. Visit Bruno LoGreco master life coach author and motivational speaker today to start feeling better tomorrow.

Combat Depression - Beating Negative Thought Patterns During The Winter Months

What guys need to know before Valentine's Day!

Valentine’s Day comes but once a year, so guys, you have one chance to make it perfect for that special lady in your life. Ladies love things that have meaning and are romantic. If you do it right, you’ll be in her good graces for a long time.

One thing you need to remember is women know when you don’t put your heart into this special day. They know when you forget or rush to get something done, so it’s crucial that you take the time to plan and make this special day worth it and special for her.

A dozen roses and a card that says I love you isn’t going to cut it. You need to treat her like she’s the most important person in the world to you, treat her like she’s special and that she’s the queen because she is in your world. So give her the attention she deserves.

Turn the game off and give her your undivided attention. One of the easiest ways to plan for this big night is to listen to her. Find out what she likes and what she thinks is the most romantic thing. This will help you plan the meal and the evening’s activities.

You should consider special things throughout the day so she has something to look forward to all day long. You can start by having flowers sent to her work, then put a note handwritten by you in her lunch, then have a card with hints for what the evening will include waiting for her at home. You could take her to her favorite restaurant for dinner and then take her to the chick flick she’s been begging you to take her too or maybe a candle light dinner and a movie on the couch is what she’d rather have. The questions you asked earlier will help you make the right choice.

Guys remember Valentine’s Day is special for woman and they want it to be perfect. When you plan and prepare for this special day she’ll see all the hard work you put into the evening and she’ll be happy and feel special. Make her feel like a queen and show her you love her with all your heart. She’ll love you for it!

Bruno LoGreco master life coach, author & motivational speaker

What guys need to know before Valentine's Day!

How Your Life Will Change After Deep Breathing

There are several things you can do in your life to help make changes, but there is one that’s far above the rest. That one thing is to breathe! Yep that’s right, breathe.

You may wonder how something as simple as that can be life changing, but it’s possible. When you take deep breaths you’ll be able to relax and you’ll feel better about yourself. It will reduce stress and anxiety, and help you remain focused during the day.

Breathing is something I talk about a lot and I want to share it with you. Here is a simple breathing tip with incredible benefits.

1. Take a deep breath in through your nose and exhale through your mouth. Exhale on 5 beats. Nice and slow. Repeat 5x

2. Take a double breath. Meaning take a breath and without exhaling take another breath. Exhale on 5 beats. Nice and slow. Repeat 5x

3. Take a triple breath. Meaning take a breath and without exhaling take another one and another without exhaling. Then, exhale on 5 beats. Repeat 5x

4. Repeat breathing technique 3x. (Approximately 10 minutes)

5. When you finish breathing, breathe normally and become aware of your surroundings.

Once you have read through these steps, I want you to stop what you’re doing and give them a try. After following these five simple steps you’re sure to feel the stress go away. Each time you feel it come on, go back to these steps and follow them again.

Most people are very busy and they forget about relaxing because they just don’t make time for what matters. This simple process takes 10 minutes and is well worth it. Just 10 minutes of deep breathing everyday changes lives.

Bruno LoGreco Master Life Coach Toronto, Author & Motivational Speaker

How Your Life Will Change After Deep Breathing

Make It Happen!

Growing up I had to fend for myself. I became independent at a young age, before my teens. I had to make things happen for me or else I would have nothing. My folks were immigrants. They worked hard and saved everything they earned so they could buy a home and provide for their children. They were frugal to say the least. Back to school shopping, which included supplies and clothing for two, would not amount to nothing greater than twenty dollars. It was embarrassing going to school on the first day in September after Labor Day. Everyone dressed in cool designer stuff like Roots, Beaver Canoe and tennis shoes. That was the style back then in the mid 80’s, but not for me it wasn’t. I’d wear cotton pants that didn’t fit, “floods” we’d call them because they’d end at the ankles and awful shirts. Mom bought everything on sale $.99 from a discount store.

All I wanted more than anything was to fit in and feel like the rest of the kids. And it didn’t take long finding a way to do it. I knew money bought you things, and that really nice things cost more. So I figured my folks weren’t earning a lot of money because we didn’t have really nice things. Heck, we didn’t even own a Christmas tree because they couldn’t afford one. I knew there was no way they could afford to buy me what I wanted so I sold things to earn money instead. I became a little entrepreneur. I sold anything I got my hands on like video games, antiques and clothing. I had garage sales and sold things to neighbors. Total sales for a Saturday were approximately $15. It was just enough to buy a shirt a cool, preppy one. But it wasn’t enough I wanted more.

My first job was at McDonalds at age 12. We didn’t have the technology we have today so I did something that I don’t recommend anyone do. I forged my birth certificate. I made it appear as if I were 15 years old, the legal age to work in Canada. Within 3 weeks of starting at McDonalds I received my first paycheck. I earned just over a hundred dollars. It was just enough to buy a pair of pants, a shirt and tennis shoes. I was so thrilled because I could finally look and feel just like everyone else.

By age 14 I working at theme park earning over three hundred dollars weekly. Not bad for a young kid. And from then on earning money and surviving hasn't been an issue. Whether I needed to find a new job or whether I needed to survive while establishing myself as a Master Life Coach, entrepreneurship is in my blood forever. It’s a skill I learned thanks to my frugal parents. And for that I am forever grateful.

Make It Happen!

I am what I believe...

Not too long ago I met a young lady. She was in her early 20’s. Her demeanor was timid and shy, unsure of herself and angry. She was diagnosed with ODD (oppositional defiance disorder), depression and social anxiety. She also struggled with learning skills and experienced stress coping with day-to-day pressure.

The first day I met her it was obvious to me that the girl sitting in front of me was lost and did not have an identity. When I asked her to tell me a bit about herself she listed all the labels she identified with and one of them was ‘stupid.” She went on to tell me everything she couldn’t do because of her learning disability. I asked her to tell me which medication she took or had been taking. The list included: Wellbutrin, abilify, effexor, lamictal, paxil, and xanax. She went on to tell me that at one point she was taking 5 of the 6 medications, daily. I also noticed a slight tremor during the assessment.

My first step was to destroy the labels she identified with and to illustrate the limiting beliefs and the self imposed expectations at the root of her guiding principles.

The first belief to get destroyed was “I’m a failure.” It wasn’t difficult to prove the opposite. Simply by asking her to list her accomplishments she realized she wasn’t as big of a failure as she wanted to believe. In fact after the exercise she discovered she experienced very little to no failure. The shift came after she realized success doesn’t mean perfection.

The second step was to destroy her impulsive need to prove herself for validation. After illustrating the behavior using a diagram she started seeing the pattern. But the bigger question, why did she need to prove herself to everyone? We discovered that that’s what she believed she needed to do to get attention from adults, but even then, she rarely got any. She realized by proving herself she was going against her own will for a benefit she never got.

She destroyed one belief at a time and slowly started feeling better about herself. She started identifying with values and strengths. She challenged what she believed about her abilities and took on a full time job. With each success her self-confidence boosted giving her a desire for more. She even started going to the gym and working out 3x week with a trainer and goes on her own 2x week.

I am proud of her. She is weaning off medication, down to half of what she was taking when we first met and continues weaning under the supervision of her physician. She no longer believes that she is a stupid, lazy procrastinator. She has goals and plans to achieve them. And she reestablished a healthy relationship with her family.

Today she loves herself unconditionally, believes she is creative and accepts her imperfections.

Bruno LoGreco master life coach, author, spokesperson

I am what I believe...

A Puppeteer's world

Being successful, living a happy and fulfilled life doesn’t mean having enormous amounts of money living in a mansion driving luxury vehicles. But that is what many people believe success is so they come to me hoping I could help them create that lifestyle.

Imagine comparing yourself to everyone around you mimicking those you believe are most successful, the ones you wish you were more like. You compare your smarts and level of success based upon roles and titles, which determine your income level. You want what they have and try to keep up with them in every aspect. A puppet controlled by his environment. Imagine what that would be like?

• How much energy do you believe is needed to achieve that kind of lifestyle?
• What happens when you can’t get there, how does it feel?
• What do you do to get over that feeling when you can’t achieve it?
• What must you do to create that lifestyle, how do you get there?

What if living a happy and fulfilled life is doing what you were meant to be doing instead of chasing someone else’s life. What if success really is starting and finishing what you set off to do? What if you used your own skills, talents and values to create your own lifestyle independent of them?

Wouldn’t it just be easier?

Bruno LoGreco Master Life Coach, Author & Motivational Speaker

A Puppeteer's world