2. If possible, take the time to volunteer. Studies have shown that the feedback people get when they do something good for others energizes them and helps improve their moods. Helping others always leads to greater self-confidence, because by reaching out a difference can be made in another person's life.
3. People find it hard to feel good about themselves if they're tired and cranky. There is a link between physical and mental health. By improving their physical well being, self-esteem will also improve. Lack of sleep is a source of many problems. Cutting down on sleep may seem like a great way to get more done but it actually undermines all that people do. Women who sleep too little experience more tension and anxiety and are less able to cope with challenges than women who get enough sleep. Sometimes, at the end of the day, it may be necessary to put things into perspective and really ask if it will make a difference in twenty years time if I don't finish the report tonight etc.
4. Women by their nature don't expect perfection of other people but expect perfection of themselves. This high standard isn't possible and women feel bad about themselves. There is the cascading negative effect on self-esteem. Women also have a tendency to reflect on past situations and blame themselves when things do not work out as anticipated. Encourage the participants to reflect on the following poster (I'm doing the best ... ) and again put reminder notes in their wallet. The term PERFECTION can be written on a sheet by participants and cut up as a visual demonstration of breaking the rule of perfection.
5. People are familiar with the physical benefits of exercise; it can also help boost people's moods, increase brain power, decrease the urge to smoke or snack and diminish feelings of anger, anxiety and depression. Encourage people to consider a form of exercise that works for them and fits into their schedules. Also, too much pop and caffeine-based beverages are not beneficial for people. Encourage people to drink more water. Eight glasses per day are recommended. However, it is important to be patient. Change comes slowly and not overnight.

Sources of Information:
  • Harrison, P. (1996). Dream a little dream of you - directed daydreaming boosts confidence, creates calm. In Chatelaine Magazine, May 1996, page 174.
  • Hunt, M. (1995). The secret of Self-Feeling better about Life is a lot easier than you think in Woman's Day Magazine, July 18, 1995, pages 70-72.
  • Jeffers, S, PhD. (1987). Feel the Fear and do it anyway. Ballantine Publishers.
  • Jungkind, E (1994). Contagious bad moods - how to boost your resistance. In Chatelaine Magazine, September 1994, page 30.
  • Shimoff, M. and Read-Hawthorne, J. (1998). Four weeks to better Self-Esteem. In Ladies Home Journal, June 1998, pages 56-60.
  • Verry, Beth, Employment Counsellor, Women's Employment Counselling Service, Winnipeg, Manitoba. Twelve hour workshop on Self-Esteem and Self-Confidence, 1998.

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