Boost Self-Acceptance with a "Praise Diary"! A Simple Way to Protect Your Mental Health

Suddenly, have you ever felt something like this? "

・I feel pathetic and hate my weak self.

I was the same way.

I often fell into self-loathing over my own weaknesses and failures.

When your self-esteem is low, it feels difficult to accept yourself in your daily life.

However, by increasing self-acceptance, you can improve your self-esteem.

Hello, I'm Utsunuke-man.

I have traveled all over the country giving lectures that convey my experience with depression through song, and I have supported the hearts of over 10,000 people in 10 years.

Currently, I am a board member of an organization that creates places for young people with depression or who are social recluses.

Self-acceptance is, like saying "I'm fine just as I am" or "I'm fine being my true self," accepting your shortcomings and negative aspects just as they are.

After struggling with low self-esteem, I decided to write a "Praise Diary".

A praise diary is a diary where you write down things to praise yourself for.

By continuing to write this diary, I became able to think "any version of me is OK" regarding my "weak self," "cowardly self," and "useless self."

I will explain more about the "Praise Diary" in the main text.

When you can achieve self-acceptance, you will be able to acknowledge your true self without denying who you are.

So, this time, I will talk about the process of how I, who had low self-esteem, was able to achieve self-acceptance by writing a "Praise Diary."

If you read this article, you will see at a glance "tips for boosting your self-esteem."

Also, by learning how to write a praise diary, you can encourage self-acceptance, accept any version of yourself "as is," and be able to live more easily.

That said, to boost your self-esteem, you first need to understand "why your self-esteem is low."

For many people with low self-esteem, including myself, it seems that the influence from early childhood plays a major role.

▪️ Influence from early childhood

People who grew up being criticized by their parents in childhood tend to have low self-esteem.

Negative words and attitudes from parents cause you to doubt your own worth and strengthen self-denial.

When you become an adult and enter society, you tend to focus only on your shortcomings, making it even easier to fall into a loop of self-denial.

・Promoting self-acceptance with a "Praise Diary"

One method I adopted to increase self-acceptance is the "Praise Diary."

This method is very simple and effective.

At the end of the day, you write down things to "praise yourself" for.

Since the brain inherently has the "nature of growing when praised," this method can be said to be very logical.

・How to write a Praise Diary

Writing a Praise Diary is easy. Please try following the steps below.

1. Write in 3 lines

2. Write something negative on the first line

3. Provide feedback and end on a positive note

For example, I write it like this.

1. "I failed at work"

2. "Failing is proof that I am taking on a challenge"

3. "So, it's okay not to feel down"

In this way, by starting with a negative event and reframing it positively, the wiring in your brain begins to change.

Small, daily accumulations foster "mini-changes" and "mini-growth."

▪️Scientific Backing

The effectiveness of a "Praise Diary" is also supported by psychology.

According to one study, it is important to evaluate oneself positively in order to increase self-esteem is considered to be true.

For example, a 2010 psychology study showed that writing a diary is useful for self-reflection and organizing emotions.

In particular, it has been confirmed that writing about positive content improves feelings of happiness and satisfaction.

・Teachings of Morita Therapy

Finally, I would like to introduce the words of psychiatrist Shoma Morita, the founder of Morita Therapy.

"It is fine as it is, there is no other way but as it is, it must be as it is."

This quote succinctly expresses the essence of self-acceptance.

Rather than trying to force yourself to change, accepting yourself as you are is essential for mental health.

▪️Summary

How was it?

Praising and accepting yourself is a major step toward increasing your self-esteem.

By acknowledging and loving yourself a little bit each day in your daily life, you will be able to find peace of mind.

Please make use of a praise diary and develop the habit of cherishing yourself.

I hope your heart feels lighter and fills with positive energy.

If you'd like, please come visit "Utsunuke University," the only membership in Japan where you can learn tips for escaping depression in a fun way.

Utsunuke-man