Is there a single way to reduce anxiety and increase self-esteem to an adequate level? Yes. Self-knowledge. People mainly come to him after solving problems of survival (what to eat, drink, with whom to have sex, and so on). Can keeping a diary lead to self-knowledge (reduced anxiety, increased self-esteem)? I confess, I give auxiliary practices during live broadcasts, courses and to clients. Auxiliary techniques are techniques aimed at quickly increasing a positive assessment of one’s capabilities. These include, for example, keeping a success diary (writing down your achievements every day, even minimal ones for others) or collecting all the “thank you” received during the day, or making a list of compliments to yourself and writing them down. These are quick methods, like affirmations , do not dive deep, do not solve the roots of the problem of low self-esteem. But they are often very important for gaining faith in your abilities to solve the problems posed by life. In contrast to the Success Diary, there is a Diary of Emotions. This tool is well known to many practicing psychologists. In the course “Anxiety is a minus, confidence is a plus,” I talk about it in detail. The point is to learn to understand yourself, to know yourself, through awareness of your emotions and their manifestations in the body. For example, where does anxiety manifest itself inside you? Most subscribers on my Instagram profile* responded that they feel the emergence of anxiety (and fear) in the stomach, manifestation in the gastrointestinal tract. But some responded differently: there was trembling in the throat, in the heart, in the limbs. You see, the “average hospital temperature” is not always correct and suitable for you. Therefore, it is worth getting to know yourself yourself with the help of a specialist, and not blindly believing general data. Keeping a diary of emotions is quite tiring, like, for example, meditating. But this tool does not help quickly, but for the long term. But there are those for whom it would be pointless to keep such a diary without the accompaniment of a specialist in principle. For example, with self-esteem “I am OK when I suffer, when I am in pain.” Where does this self-esteem come from? This is what will be important to find out in collaboration with a psychologist and/or psychotherapist. Self-knowledge is the only way to reduce anxiety and increase self-esteem to adequate. The Diary of Emotions is a deeper work than the Diary of Success. Should I contact a specialist or not? It’s up to you to decide, because a person is free to choose. Do you keep a diary? #psypvg #pg_confidence #pg_relationships With respect to you, practicing mindfulness psychologist Peter Galigabarov The course “Anxiety is a minus, confidence is a plus” has been reduced until February 17, 2021 price. Course description HERE. “Animal anxiety (part 1)” - an article about anxiety and where it lives.* Instagram belongs to the company Meta, which is recognized as an extremist organization in Russia.