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اعتماد به نفس و تفاوتش با عزت نفس و راه‌هایی برای تقویت و افزایش آن

 

اگر برای ساخت خانه‌ی اعتماد و عزت نفس زمان و انرژی صرف نکنیم، مطمئنا تجربه ها، درس‌ها و تمرین‌ها رنج عمیقی که در وجودمان قرار دارد را تسلی خواهند بخشید.

اعتماد به نفس یکی از زیر مجموعه‌های عزت نفس
اعتماد به نفس و عزت نفس با یکدیگر متفاوت هستند اما هم پوشانی بسیاری داشته و با وجود تمام تفاوت‌ها می‌توان گفت که اعتماد به نفس یکی از زیر مجموعه‌های عزت نفس است. هر فردی مایل است تا به میزان بیشتری از اعتماد به نفس درون خویش دست یابد. اعتماد به نفس مانند نوعی دارایی ست که افراد تمایل به اندوختن هر چه بیشتر آن را دارند و داشتن مقدار زیادی از آن مسیر شما را در راه رسیدن به اهداف تان هموارتر خواهد کرد.

پیش از هر چیزی می‌باید به تعریفی روشن دست یابیم که معنای اعتماد به نفس را در ذهن مان مشخص کند و هم‌چنین توانایی تمایز قائل شدن میان اعتماد به نفس و عزت نفس را بیابیم. بدین منظور ابتدا به سراغ مفهوم عزت نفس می‌رویم تا به درستی با آن آشنا شویم.

عزت نفس چیست؟
عزت نفس، همان چیزی ست که نبود یا کمبود آن منجر به بسیاری از مشکلات رفتاری و ذهنی می‌شود. البته که نمی‌توان به عزت نفس همچون معجزه‌ای بی چون و چرا برای رفع همه‌ی موانع نگاه کرد، اما اگر کمی دقیق‌تر و عمیق‌تر واقعیت را بررسی کنیم، در بسیاری از مشکلات و چالش‌های زندگی خود در ابعاد گوناگون، می‌توانیم جای خالی عزت نفس را به عنوان یکی از ریشه‌های مسئله‌ای که پیش آمده است ببینیم.

ما برای رشد و تکامل و گسترش توانمندی‌هایمان، می‌بایست ریشه‌های رضایت‌ را در خویش تقویت کنیم. خانه‌ی تمام این ریشه‌ها عزت نفس است. اگر برای ساخت این خانه زمان و انرژی مناسب صرف نکنیم، درس‌ها، روش‌ها و تمرین‌های دیگر، صرفاً مانند دارویی تسکین دهنده و آرام‌بخش، رنج عمیقی که در وجودمان قرار دارد را تسلی بخشیده، در حالی که این رنج به این راحتی از بین نخواهد رفت.

عزت نفس را می‌توان در کنار واژه‌هایی چون عشق، آرامش و رشد قرار داد که اغلب، در مورد شان صحبت شده و همه بر میزان اهمیت آنها تاکید دارند، اما به سادگی نمی‌توان تعریف مشخصی را برای آن‌ها در نظر گرفت.

با این وجود، عموم صاحب‌نظران و محققان تاکید دارند که عزت نفس بر روی نحوه‌ی مواجهه‌ی ما با مشکلات زندگی، شکست‌ها، پیروزی‌ها و کیفیت روابط عاطفی تاثیر گذار است.

در مجموع دو نوع نگاه مختلف در پرداختن به عزت نفس وجود دارد:
ارزیابی‌های من از خود
احساس من نسبت به خود
مثلاً زمانی که شما در ذهن خود، توانمندی‌های تان را با دیگران مقایسه می‌کنید و غالباً احساس می‌کنید که توانمندی بیشتر یا هیچ گونه ارزشمندی نسبت به آنان ندارید، در حال خودارزیابی هستید.

گاهی هم، حتی در خلوت خود و بدون فکر کردن به هر گونه دلیل یا رویداد دیگری، احساس خوبی نسبت به وجودتان ندارید. و این احساس، به صورت پیوسته یا طی مدتی طولانی باقی می‌ماند. و این مصداقی از حالت دوم نگاه به مفهوم عزت نفس است. به عقیده‌ی کریستوفر مراک، نگاه اول علمی‌تر و نگاه دوم انسانی‌تر است.

هنگام گفتگوی درونی کجا قرار دارید؟
بخش قابل توجهی از ادراک ما نسبت به خودمان از طریق گفتگوهایی که در خلوت یا در جمع، در درون و با خودمان داریم شکل می‌گیرد. عزت نفس هم بخشی از همین ادراک است. در این گفتگو محل قرار گیری شما اهمیت ویژه‌ای دارد. این که کنار خود هستید، با فاصله خودتان را قضاوت می‌کنید یا از نزدیک یا صمیمت و دلسوزی به بررسی افکار و فعالیت‌هایتان می‌پردازید.

همان‌طور که در تعریف عزت نفس کاملاً مشخص شد، مقوله‌ی عزت نفس، یک مقوله‌ی درونی ست. به عبارتی این که ما، تا چه حد عزت نفس داریم و عزت نفس ما در اثر یک رفتار کاهش یا افزایش پیدا می‌کند، کاملاً تابع چیزی ست که در ذهن شکل گرفته است.

از سوی دیگر، تحقیقات متعدد نشان می‌دهند که بخش قابل توجهی از کنترل ما بر ذهن و رفتار مان، از طریق حرف زدن با خود انجام می‌گیرد. تا اندازه‌ای که گفتگو با خود را یک مکانیزم خود تنظیمی Self-Regulatory در نظر می‌گیرند.

عزت نفس یا حرمت نفس؟
اصطلاح حرمت نفس معادل احترام به خود Self-respect است و نمی‌توان آن را مترادف عزت نفس Self-Esteem در نظر گرفت. اما احترام به خود نیز همچون اعتماد به نفس، یکی از زیر مجموعه‌های عزت نفس است و طبیعتاً احترامی که شما برای خود قائلید، بر روی عزت نفس‌ تان نیز تأثیر گذار است.

نتایج کمبود عزت نفس
لازم است بدانید که نتایج کمبود عزت نفس با نشانه‌های آن تفاوت دارند. برای مثال مراجعه‌ی مجدد به یک روانشناس، نشانه‌ی اعتماد به آن فرد است. اما از دست دادن مراجعین برای یک مرکز مشاوره، نتیجه‌ی عدم جلب نظر مراجعین و یا برخورد نامناسب با آنان است، اما نمی‌توان کارکنان هر مرکزی که مراجعینش را از دست داد، دارای برخورد نامناسب بدانیم.

عزت نفس هم بخشی از همین ادراک است.
کمبود عزت نفس، در رفتار، برخوردها و صفات ما، اثراتی را ایجاد می‌کند. تقریباً،‌ در میان افرادی که عزت نفس پایین‌تری دارند، هر نوع مشکل احساسی یا رفتاری که می‌شناسیم در مقایسه با افرادی که عزت نفس بالاتری دارند، رایج‌تر است.

همچنین می‌توان میان اختلالات مرتبط با افسردگی و اضطراب، اختلالات جنسی، اقدام به خودکشی و مجموعه‌ی گسترده‌ای از اختلالات کودکان و بزرگسالان با عزت نفس آن‌ها، روابطی را جستجو کرد.

امروزتان را با گذشته‌ی خودتان مقایسه کنید
کمبود عزت نفس باعث می‌شود به جای مقایسه‌ی وضعیتی که امروز داریم با گذشته‌ی خودمان، به صورت دائمی مشغول مقایسه‌ی خود با دیگران باشیم. در حالی که شرایط برای افراد حتا اگر به طور کامل یکسان به نظر برسد شامل تفاوت‌هایی بوده که همین تفاوت‌ها اجازه‌ی قضاوت و نتیجه‌گیری صحیح از راه مقایسه را از ما می‌گیرد.

برای تصمیماتتان ارزش قائل شوید
اگر شما در تصمیم‌ گیری‌هایتان، برای دانش، نگرش، تجربه و الگوهای ارزشی خود،‌ به اندازه‌ی دیگران، اعتبار قائل نباشید و بنا بر این، برای اطرافیان سهمی بیش از آنچه باید، در تصمیم‌گیری‌های شخصی خود قائل شوید یعنی که دارای عزت نفس پایینی هستید.

به خواسته‌های جامعه‌ی اطراف بی‌توجه باشید
هنگامی که شما به واسطه‌ی میزان کم عزت نفس در وجودتان برای استعداد و توانایی خود در کنار تمایل جامعه ارزش کمتری قائل باشید در واقع مانند این می‌ماند کاری برای وجود خود انجام نمی‌دهید.

حتماً افرادی را دیده‌اید که سال‌های زیادی برای انتظار دیگران تصمیم گرفته و دست به عمل زده‌اند در حالی که نیاز دیگر و یا توانمندی متفاوتی داشتند. این گونه افراد رفته رفته احساس خوش‌حالی را در خود از بین می‌برند و در عین حال جسارت تغییر مسیر را به دلیل پایین بودن میزان عزت نفس ندارند.

مهارت‌های تان را توسعه دهید
بسیاری از مهارت‌هایی که ما در آنها قوی نیستیم، یا برای بهبودشان تلاش کرده‌ایم اما موفق نبوده‌ایم، در کنار علت‌های مختلف، عموماً با عزت نفس پایین هم گره خورده‌اند.

سخنرانی که عزت نفس پایین دارد، هنگام قرار گرفتن در برابر جمعیت، ارزش و اعتبار وجود خویش را در گرو قضاوت مخاطب می‌بیند. پس هر شکستی، که می‌دانیم مواجهه با آن اجتناب ناپذیر هم هست، نه تنها او را به تمرین بیشتر ترغیب نمی‌کند، بلکه انگیزه‌ی او را از تلاش برای بهبود در دیگر حوزه‌های زندگی نیز کم‌رنگ می‌کند.

در پذیرش انتقاد، افراط و تفریط را کنار بگذارید
بسیاری از ما به دلیل عزت نفس پایین، نقد‌های به جا و آگاهانه‌ی دیگران را نمی‌پذیریم و بسیاری دیگر، به همین دلیل، جرئت رد کردن نقد آن‌ها را نداریم. مقاومت مطلق در برابر انتقاد، و احترام به تمامیت نقد همه‌ی افراد، نشانه‌هایی قطعی از ناهنجاری در مفهوم عزت نفس هستند.

کافی ست به تعاملات انسان‌ها در شبکه‌های اجتماعی نگاهی بیندازید تا این ناهنجاری‌ها را که گاه در پوشش فرهنگ و شعور و گاه در لباس خشونت پنهان می‌شوند، ببینید.

از شیوه‌ی زندگی دلخواه خود فاصله نگیرید
عزت نفس پایین، جرئت انتخاب شیوه‌ی زندگی مطلوب را از ما می‌گیرد و موجب از دست‌ رفتن فرصتی می‌شود که تنها یک بار در اختیار داریم. آن هم به بهای ضعف در برابر کسانی که که حتا ثانیه‌ای هم، زندگی و دنیا را با چشم‌های ما نمی‌بینند.

تفاوت عزت نفس و اعتماد به نفس
آن چه به عنوان اعتماد به نفس پایین ما را نگران می‌کند، عموماً و البته نه همیشه می‌تواند حاصل عزت نفس پایین باشد.

اعتماد به نفس یا خود کارآمدی؟
ما بیشتر از ترکیب اعتماد به نفس استفاده می‌کنیم و در مورد اعتماد به نفس پایین یا اعتماد به نفس بالای خودمان و دیگران هم اظهار نظر می‌کنیم. اما جالب است بدانید که روان‌شناسان، تمایل چندانی به استفاده از این ترکیب ندارند.

در دیکشنری وبستر Webster، اعتماد به نفس Self-Confidence به این معناست که فرد به توانمندی‌های خویش باور و اعتماد داشته باشد. گروهی از روان‌شناسان از جمله دانیل گولمن Daniel Golman، نویسنده‌ی آمریکایی و از دانش‌آموختگان دانشگاه هاروارد، اعتماد به نفس را این گونه تعریف کرده‌اند:

یکی از ویژگی‌های انسان در زمینه‌ی شناخت او از خودش، که نشانه‌‌ی شدت این ویژگی، ارزشمند و توانمند شمردن فرد از جانب خویش است.

همان‌طور که پیداست تفاوت اعتماد به نفس و عزت نفس به روشنی مشخص نیست. به خصوص این که بخشی از مفهوم عزت نفس ارزشی ست که ما برای خود قائل هستیم.

امروزه، ترکیب خودکارآمدی Self-Efficacy ترجیح بیشتری دارد. که توسط آلبرت بندورا Albert Bandura، روان‌شناس، پژوهشگر و استاد بازنشسته‌ی دانشگاه استنفورد مطرح شده است. منظور این نیست که اعتماد به نفس همان خود کارآمدی ست. اما از آن جا که خودکارآمدی تعریف شفاف‌تری داشته و مفهوم پردازی مناسب‌تری از آن انجام شده، به شکل ساده‌تری قابل درک و تحلیل است.

برای درک بهتر تفاوت میان اعتماد به نفس و عزت نفس نویسنده‌ای را تصور کنید که در زندگی حرفه‌ای خود، هر گامی را با موفقیت به پیش گذاشته و هم اکنون هم می‌داند که گام فعلی را با موفقیت طی می‌کند، اما نمی‌تواند از تخریب نویسندگان شایسته‌ی دیگر که آن‌ها را رقیب خود می‌داند، دست بردارد. چنین فردی اعتماد به نفس بالا ولی عزت نفس پایینی دارد.

اعتماد به نفس یا خودکارآمدی؟
اهمیت اعتماد به نفس
در مسیر موفقیت ممکن است اتفاقات گوناگونی از جمله آسیب‌های بدنی، بیماری، ورشکستگی و از دست دادن ناگهانی عزیزان برای شما رخ دهد. اگر به وجود خود باور نداشته باشید پس از اولین مواجهه با سختی‌ و دشواری دست از تلاش برداشته و هرگز نمی‌توانید طعم شیرین پیروزی را بچشید.

اعتماد به نفس اکتسابی ست یا ذاتی؟
با تمرینات ذهنی و فیزیکی می‌توان در هر زمینه‌ای اعتماد به نفس خود را بهبود بخشید اما نباید از یاد برد که بخشی از اعتماد به نفس به استعدادهای ما مربوط است. برای مثال فردی که به‌طور ذاتی استعداد بسیار بالایی در موسیقی دارد اگر باورهای ذهنی خود را تقویت کند و به تمرینات مربوطه هم بپردازد بیشتر از کسی پیشرفت می‌کند که این استعداد در وجود او زندگی نمی‌کند.

این نکته را به یاد داشته باشید که شما در هر زمینه‌ای می‌توانید اعتماد به نفس خود را بهبود ببخشید و با تمرین و تکرار می‌توان هر مهارتی را به دست آورد و اعتماد به نفس خود را در آن افزایش داد، اما باید بهای آن را نیز پرداخت.

ممکن است در ابتدا دچار اشتباه شوید اما نباید ناامید شوید و می‌بایست با فراهم آوردن شرایط مناسب، اعتماد به نفس خود را تقویت کنید تا توانایی ادامه دادن راه را داشته باشید. تا جایی که به آن سطح مطلوب از مهارت مورد نظر برسید. با تمرین و ممارست هر مهارتی را می‌توان به دست آورد و اعتماد به نفس خود را در آن افزایش داد.

ارتباط میان کاریزما و اعتماد به نفس
ما ترس‌های زیادی از جهان اطراف و شرایطی که در آن قرار می‌گیریم داریم و کاریزما را در کسانی می‌یابیم که بتوانند ما را از دام این ترس‌ها رها کنند و یا در عبور از این فضای وهم‌آلود به ما کمک کنند. اگر صرفاً از موقعیت و قدرت فردی واهمه داشته باشیم، شاید در ظاهر احساس کنیم که او کاریزما دارد، اما بالاخره با تضعیف موقعیت یا از دست دادن جایگاه، آن کاریزما هم از بین خواهد رفت.

اگر سخن، نگاه و باورهای کسی نتواند شوق را در خود او برانگیزد، منطقی نیست که انتظار داشته باشیم بتواند دیگران را به حرکت، فعالیت، متابعت و کرنش وادار کند.

نزدیک‌ترین واژه ای که به این بحث وجود دارد اعتماد است. ما کاریزما را در کسی می بینیم که به او اعتماد می‌کنیم. قرار نیست همه ی افراد کاریزماتیک مورد اعتماد همه باشند. اما آن‌ها که کاریزما را در یک فرد کاریزماتیک می‌بینند احتمالاً شکلی از اعتماد را نسبت به او تجربه می‌کنند. می‌شود نتیجه گرفت که اگر کسی به خودش اعتماد نداشته باشد، قادر نخواهد بود اعتماد دیگران را نیز به خود جلب کند.

معنای واژه‌ی کاریزما
در ادبیات یونان و روم خاریس Charis نام دختر یا دخترانی افسانه‌ای ست که در اسطوره‌ها، به عنوان نماد زیبایی و جذابیت شناخته می‌شدند. البته خود این واژه به معنای جذابیت نبوده و معنایی همچون لطف خدایان را داشته است. به این منظور که نعمت و لطف زیبایی و جذابیت، نصیب این‌ دختران شده بود. اما بعدها خود این واژه با جذابیت مترادف شد.

بنابراین اگر بخواهیم معنی کاریزما را با توجه به ریشه‌ی لغوی آن حدس بزنیم باید به جذابیت فکر کنیم و فرض کنیم شخصیت کاریزماتیک، شخصیتی ست که برای دیگران به هر نحوی جذاب است. کسانی که ویژگی کاریزماتیک بودن را دارند، در ارتباط با دیگران چه در تعامل‌های عادی روزمره و چه به عنوان یک الگو و فرد الهام‌بخش، در لایه‌های عمیق احساسی بر روی دیگران تاثیر می‌گذارند.

ارتباط میان کاریزما و اعتماد به نفس
عوامل تاثیرگذار در تقویت و افزایش اعتماد به نفس
برای افزایش اعتماد به نفس در هر زمینه‌ای می‌بایست دو مورد را به‌ شدت تقویت کرد.

پرداخت تصویر ذهنی نسبت به زمینه‌ای که در آن می‌خواهید به افزایش اعتماد به نفس بپردازید
تقویت مهارت‌های مورد نیاز در زمینه‌ای که در آن می‌خواهید به افزایش اعتماد به نفس بپردازید
یعنی شما باید در ذهن خود به این باور برسید که می‌توانید در زمینه‌ی مورد نظر به قدرت برسید و به همان میزان که برای ذهن خود انرژی صرف می‌کنید مهارت انجام آن کار را در خود تقویت کنید. بنا بر این می‌بایست مدتی در روز را به تجسم در آن حیطه و سپس زمانی را نیز به تمرین بپردازید.

تمرینات افزایش اعتماد به نفس
در زمنیه‌ی ذهنی می‌توانید هر روز مدتی را به تجسم پیشرفت در هدفی که دارید اختصاص دهید و مثلاً تصور کنید که به‌ آسانی آن را انجام می‌دهید و در به پایان رساندن آن تسلط دارید. بدین ترتیب بخش ذهنی خود را قوی می‌کنید و به ذهن تان کمک می‌کنید باور کند که شما می‌توانید موفق شوید.

سپس باید به تمرین فیزیکی بپردازید. می‌بایست مهارت خود را هم بهبود ببخشید و خود را قوی‌تر از قبل کنید. لازم است هر روز زمانی را به تمرین در همان زمینه‌ اختصاص بدهید.

همان‌طور که گفتیم اعتماد به نفس مفهومی ست که ممکن است در شرایط گوناگون شدت‌های متفاوتی داشته باشد. مثلاً شما در نوازندگی دارای توانمندی بالا و اعتماد به نفس چشم گیری هستید اما وقتی زمان اجرا در برابر جمع فرا می‌رسد روحیه‌ی خود را باخته و نمی‌توانید باقدرت واقعی خود بنوازید.

مثالی از خودم برای شما شرح می‌دهم. من در آواز خواندن در میان افراد خانواده اعتماد به نفس بالایی دارم. یعنی هم مهارت ذهنی و مهارت فیزیکی نسبتاً مناسبی داشته اما وقتی شخصی که در این زمینه متخصص باشد از من تقاضای خواندن یک ترانه را کند به‌ شدت مضطرب شده و اعتماد به نفس خودم را از دست می‌دهم. و حتا نمی‌توانم با همان میزان مهارتی که دارم به آن کار بپردازم.

هدف تان را بشناسید و میزان پیشرفت خود را تعیین کنید
شما می‌باید هدف خود از پیشرفت مشخص کنید. مثلاً نمره‌ی امروز تان در زمینه‌ی یادگیری زبان آلمانی را نمره‌ی سه مشخص کردید و احساس می‌کنید اعتماد به نفس پایینی در یادگیری زبان دارید اما می‌خواهید پیشرفت کنید و به نمره‌ی شش برسید. پس باید بتوانید پیشرفت خود را اندازه بگیرید تا در بین راه مأیوس نشوید.

بعضی افراد نمی‌دانند قصد رسیدن به چه هدفی را دارند. به همین دلیل تلاش آن‌ها منجر به نتیجه‌ی مطلوب نمی‌شود. و بنابراین میزان پیشروی و ترقی خود را متوجه نمی‌شوند. چون نقطه‌ای را برای دستیابی در نظر ندارند تا با هر گام به آن نزدیک‌تر شوند.

پس برای هر حوزه‌ای که می‌خواهید در آن پیشرفت کنید یک هدف بگذارید و سعی کنید با تمرینات ذهنی و جسمی و تداوم در تلاش به اهداف خود برسید.

آرمان‌گرایانه تصمیم نگیرید
اگر امروز و در حال حاضر احساس کردید که اعتماد به نفس تان در یادگیری زبان، از ده، نمره‌ی سه است، منطقی نیست که هدف شما رسیدن به عدد ده در یک هفته باشد. شاید تصور کنید اجبار قرارگیری در چنین شرایطی موجب پیشرفت می‌شود اما اگر هدفی غیر منطقی را در نظر بگیرید و به آن نرسید باعث کاهش عزت نفس تان می‌شود.

هدف تان را بشناسید و میزان پیشرفت خود را تعیین کنید
فراموش نکنید که تغیرات بسیار بزرگ و سریع اغلب اوقات به شکست منتهی می‌شوند. مثلاً اغلب مردم اواخر سال بین بهمن‌ماه و اسفندماه تصمیم می‌گیرند که در سال جدید تبدیل به فردی متفاوت شوند.

آن‌ها در نظر می‌گیرند که یک‌ زبان جدید بیاموزند، در رشته‌ی مورد علاقه‌ی خود ادامه تحصیل داده، درآمدشان را افزایش دهند، از زمان شان استفاده‌ی بهتری کنند، تعداد چشمگیری کتاب مطالعه کنند، به باشگاه ورزشی بروند و رژیم غذایی مناسب هم بگیرند.

در سال جدید هم برای مدت کوتاهی مثلاً تا اردیبهشت‌ ماه به برنامه‌ی خود پایبند می‌مانند و هفته‌ای یک کتاب می‌خوانند، به باشگاه می‌روند و ورزش می‌کنند و رژیم خود را هم مراعات می‌نمایند.

اما از ماه سوم خسته می‌شوند و دیگر ادامه نمی‌دهند و روال زندگی سابق خود را پیش می‌گیرند. و علت آن این است که از روند طبیعی زندگی خودبه صورت ناگهانی خارج‌ شده‌اند. اگر به طبیعت نگاه کنید در می‌یابید که جابه جایی فصل‌ها هم به مرور اتفاق می‌افتد. همان طور که هیچ درختی طی یک شبانه روز محصول نمی‌دهد و هیچ نوزادی پس از گذشت یک روز بالغ نمی‌شود.

چرخه‌ی معیوب
هنگامی که یکی از جنبه‌های زندگی دچار مشکل می‌شود این مشکل به سایر بخش‌ها نیز راه پیدا می‌کند. شما مشکل اضافه‌وزن دارید، شب‌ها خواب خوبی ندارید و نیمه‌های شب با احساس بدی از خواب بیدار می‌شوید، همچنین در هنگام دویدن نفس کم می‌آورید.

از این‌ رو چون خواب خوبی ندارید در محل کارتان هم اخلاقتان کمی تند می‌شود و کار خودتان را نیز به‌صورت عالی انجام نمی‌دهید.

در این میان برخورد شما با همکارانتان نیز همراه با بی حوصلگی می‌شود و بعد از آن مدیر عامل شرکتی که در آن مشغول به کار هسیتد به شما بابت این‌که هم کار خود را خوب انجام نمی‌دهید و هم با همکاران تان برخورد خوبی ندارید تذکر می‌دهد و شما ناراحت به خانه باز می‌گردید. ممکن است با همسر تان نیز بر سر یک موضوع کوچک جر و بحث کنید و این چرخه‌ی معیوب ادامه دارد.

چرخه‌ی معیوب اعتماد به نفس
اگر شما توام با اعتماد به نفس پایین‌ دست به انجام کاری بزنید، احتمال می‌رود آن را درست و باکیفیت انجام ندهید. چون تصویر ذهنی مناسب یا مهارت کافی را ندارید و باعث می‌شود کار به نتیجه‌ی مطلوب نرسد. مواجهه با چنین نتیجه‌ای همچنان اعتماد به نفس شمارا پایین آورده و باعث می‌شود حتا بیش از پیش آن را از دست بدهید و دیگر جرئت اقدام دوباره نسبت به انجام آن کار را نداشته باشید.

احتمالاً شما هم افرادی را دیده‌اید که با اخراج شدن از محل کار خود تمام اعتماد به نفس شان را از دست‌ داده و مدت‌ها نتوانسته‌اند شغل جدید و بهتری پیدا کنند. افراد هر چه بیشتر در این چرخه بمانند، به میزان بیشتری اعتماد به نفس خود را از دست می‌دهند و به عزت‌نفس شان نیز لطمه وارد می‌شود.

یک تغییر ساده ایجاد کنید
همان‌طور که این چرخه در جهت منفی می‌تواند عمل کند در جهت مثبت نیز کارساز است و می‌تواند برای شما شگفتی‌آفرین باشد. وقتی یکی از جنبه‌های زندگی ما شروع به بهتر شدن می‌کند باعث می‌شود که به‌طرز نامحسوسی تاثیر آن را در تمام جنبه‌های زندگی خود ببینیم.

اگر فقط تصمیم بگیرید به باشگاه بروید و کمی فعالیت ورزشی تان را افزایش دهید باعث می‌شود با سرعت قبل وزن اضافه نکنید، حجم ریه‌تان افزایش می‌یابد و احتمالاً دیگر نفس کم نمی‌آورید و شب‌ها خواب خوبی دارید و نیمه‌شب از خواب بیدار نمی‌شوید.

بدین ترتیب صبح‌ها سرحال‌تر بر می‌خیزید و با همکاران خود برخوردی عالی دارید و کار خود را با انرژی زیاد انجام دهید. در نتیجه مدیر تان با دریافت این میزان از انرژی از سوی شما به جایگاه تان ترفیع داده و این تغییر باعث کسب درآمد بیشتر می‌شود و اعتماد به‌ نفس تان افزایش می‌یابد و خوشحال‌تر می‌شوید.

افزایش اعتماد به نفس با یادگیری مهارت‌ها
یادگیری مهارت و داشتن اطلاعات کافی همچون یک نردبام برای افزایش اعتماد به نفس در هر زمینه‌ای می‌ماند. اگر قرار باشد در مورد عکاسی یک دوره برگزار کنید ولی هیچ مهارت و اطلاعاتی در مورد آن و روش‌های کار با دوربین و روش‌های ویرایش عکس نداشته باشید، طبیعی ست که مضطرب شده و نسبت به کاری که انجام می‌دهید اطمینان نداشته باشید.

اما اگر یک دوره‌ی آموزشی بگذرانید، چند جلد کتاب بخوانید، با چند نفر از عکاسانی که مهارت بالایی در این حرفه دارند مشورت کنید و با آن‌ها مدتی وقت بگذرانید به‌طور شگفت‌انگیزی اعتماد به نفس شما بالا می‌رود.

یادگیری یک مهارت جدید را از همین امروز شروع کنید و از همین حالا برای خود برنامه‌ای ترتیب دهید که هر روزی که سپری می‌کنید را مطلبی در مورد حرفه و کسب کار خود بیاموزید. هر شب چند صفحه کتاب تخصصی در زمینه‌ی کاری خود بخوانید یا در دوره‌های آموزشی شرکت کنید.

در صفحات اینترنت جستجو کنید و به آموزش‌های افراد معروف در آن زمینه توجه کنید. باکمی جستجو آموزش‌های رایگان و غیر رایگان بسیار مفیدی را پیدا می‌کنید که برایتان سودمند هستند. بعد از مدتی پی می‌برید که در هر زمینه‌ای متخصص باشید اعتماد به نفس تان به‌شدت افزایش پیدا می‌کند. هر اندازه اطلاعات تخصصی شما در زمینه‌ای بیشتر باشد اعتماد به نفس شما هم در آن زمینه بهبود بیشتری می‌یابد.

افزایش اعتماد به نفس با ایجاد چالش‌های شخصی
خودتان را در یک چالش قرار دهید. چالشی که می‌دانید با کمی سعی و تلاش در آن موفق می‌شوید. مثلاً اگر از آواز خواندن خجالت می‌کشید دوستانتان را به منزل خود دعوت کرده و از پیش به آن‌ها بگویید که ترانه‌ای را آماده کرده و قرار است برای آن‌ها بخوانید. بدین ترتیب با خودتان عهد می‌کنید که به وعده‌ی داده شده عمل نمایید.

یادتان باشد که شما می‌دانید این‌یک چالش درونی است. ممکن است برای دیگران بسیار غیرمنطقی باشد اما خودتان می‌دانید این‌ یک چالش برای رشد بیشتر شماست، برای این‌که اعتماد به‌ نفس تان افزایش یابد.

یا مثلاً اگر از ارتفاع می‌ترسید برای خودتان یک چالش تعریف کنید که به شهربازی بروید و سوار قطار هوایی یا چرخ و فلک شوید. یادتان باشد قرار است چالشی تعریف کنید که می‌دانید باکمی تلاش پیروز می‌شوید و اعتمادبه‌نفس تان افزایش پیدا می‌کند. اگر چالشی انتخاب کنید و در آن شکست بخورید باعث می‌شود در دام چرخه‌ی معیوب اعتماد به نفس بیافتید و اعتماد به‌ نفس تان را از دست بدهید.

افزایش اعتماد به نفس با روش تقلید
تقلید کردن رفتار دیگران یکی از روش‌های جالب برای افزایش اعتماد به نفس است. ضرب‌المثل انگلیسی fake it til you make it به خوبی این موضوع را بیان می‌کند.

یعنی اگر شما برای داشتن اعتماد به نفس بالا مانند افرادی که اعتماد به نفس بالا دارند برخورد کنید و رفتار آن‌ها را تقلید نمایید بعد از مدتی به‌صورت ناخودآگاه شما هم در آن زمینه دارای اعتماد به نفس می‌شوید.

در این جا باید به نکته‌ی بسیار مهمی توجه کنید که شما می‌بایست به درستی تقلید کنید. اگر شما در زندگی کاری خود در سطح متوسطی قرار دارید و می‌خواهید با تقلید رفتار ظاهری افراد حرفه‌ای، به سطح بالاتری برسید و درآمدتان افزایش یابد، باید مراقب باشید که اشتباه نکنید. اگر شما کارمند هستید و درآمد ماهیانه‌تان تفاوت بسیار زیادی با آن افراد دارد، صحیح نیست که شیوه‌ی تفریح کردن یا رستوران‌هایی که آنان برای صرف غذا انتخاب می‌کنند را تقلید کنید.

شما می‌بایست رفتارهای آنان را تقلید کنید و برای مثال اگر می‌خواهید حرفه‌ای شوید دقت کنید که افراد حرفه‌ای در حیظه‌ی کاری شما چگونه با افراد جدید ارتباط می‌گیرند، چطور با کارمندانشان برخورد می‌کنند و چطور افراد و سازمان‌ها را متقاعد می‌کنند که از خدمات و محصولی که دارند استفاده کنند.

یکی از حوزه‌هایی که می‌توانید از تقلید رفتار استفاده کنید در روابط است. اگر شما هم مانند افراد با اعتماد به نفس بالا لبخند بزنید و با صدای رسا و واضح صحبت کنید افراد مقابل شما متوجه نمی‌شوند که شما در حال تقلید این رفتار هستید. همه‌ی انسان‌ها از خوش‌رویی و اعتماد به نفس بالا خوشنود می‌شوند. پس سعی کنید رفتار درست را به روش درست تقلید کنید تا بهترین نتیجه را بگیرید.

افزایش اعتماد به نفس با استفاده از جملات تاکیدی مثبت
یکی از شیوه‌های قوی و تأثیرگذار بر ضمیر ناخودآگاه استفاده از جملات تاکیدی مثبت است. تغییر عادات ذهن یکی از کارآمدترین روش‌ها برای نفوذ به ناخودآگاه ذهن است.جملات تاکیدی مناسبی را برای خودتان بسازید و آن‌ها را مدام با خود تکرار کنید.

در ابتدا وقتی شروع به تمرین برای تاثیرپذیری از جملات تاکیدی می‌کنید ممکن است ذهن شما مقاومت کند. اما زمزمه‌های این چنینی ذهن را نادیده بگیرید و با تکرار جملات تاکیدی مثبتی که به شما حال خوبی می‌دهند زمینه‌ی رشد و پیشرفت خودتان را مهیا کنید. برای مثال اگر برای افزایش اعتماد به نفس خودتان یک چالش تعریف کرده‌اید، مدام در حال انجام چالش و در طول روز با خودتان تکرار کنید: من می‌توانم و به توانمندی‌های خودم ایمان‌ دارم.

با خودتان تکرار کنید و گفته‌های آن بخش از ذهن را که از بی‌فایده بودن این کار می‌گوید نادیده بگیرید. به تکرار برای حصول پیشرفت ادامه دهید و مطمئن باشید نتایج مثبتی می‌گیرید.

در مورد جملات تاکیدی یکی از نکته‌هایی که باید به آن توجه کنید این است که با صرف مدت کوتاهی برای تکرار کردن جملات تاکیدی منتظر نتیجه نباشید. شما می‌بایست مدام و در یک بازه‌ی زمانی ثابت مانند یک دوره‌ی بیست و یک روزه این جملات تاکیدی را با خود تکرار کنید.

در ضمن از تکرار جملات تاکیدی منفی بپرهیزید. همان‌قدر که جملات تاکیدی مثبت قدرتمند هستند، جملات تاکیدی منفی نیز قدرتمند هستند. با تکرار این جملات به خود تضمین می‌دهید که به سمت بدبختی و زندگی ناخوشایند می‌روید.

لزوم تکرار جملات تاکیدی همراه حضور
یکی از مهم‌ترین و کلیدی‌ترین نکاتی که باعث می‌شود شما با سرعت چندین برابر از تکرار جملات تاکیدی نتیجه بگیرید، همراه کردن این جملات با احساس و در حضور کامل است. یعنی جملات را همراه باور و توجه متمرکز تکرار کنید. اگر جمله‌ی تاکیدی من می‌توانم و قدرتمند هستم را تکرار می‌کنید واقعاً احساس کنید که قدرتمند هستید و می‌توانید کاری را که می‌خواهید انجام دهید.

احساس قدرت کنید، احساس توانمندی کنید، و باور کنید که می‌توانید این کار را انجام دهید. تعداد تکرار جملات تاکیدی مشخص کننده‌ی میزان تاثیر آن‌ها نیست، مهم آن انرژی مثبتی ست که وقتی جملات را تکرار می‌کنید می‌باید احساسش کنید.

افزایش اعتماد به نفس با حذف افراد منفی از زندگی
یکی از تاثیر گذار ترین ملزومات در مسیر تقویت اعتماد به نفس حذف افراد منفی و مخرب از زندگی تان است. فراموش نکنید افرادی که بیش از همه با آن‌‌ها در ارتباط نزدیک هستید و امور خود را با آنان در میان گذاشته و از آنان تاثیر می‌پذیرید نقس بسیار مهمی در میزان اعتماد به نفس شما دارند.

برای وجود خود ارزش قائل شوید و حضور افراد را در مسیری که طی می‌کنید نادیده نگیرید. شما هر چقدر که به خود متکی باشید و شخصیت مستقلی داشته باشید می‌بایست متوجه باشید که توسط چه کسانی احاطه شده‌اید و بپذیرید که انرژی مثبت و منفی آن‌ها در میزان اعتماد به نفس تان دخیل است.

افزایش اعتماد به نفس توسط تجسم خلاق
همان طور که در مقاله‌ی “نقش تصویر سازی ذهنی در سلامتی و بیماری انسان‌ها در کتاب جهان هولوگرافیک”به صورت مفصل بدان پرداختیم مغز انسان تفاوت میان خیال و واقعیت را متوجه نمی‌شود، یعنی اگر شما به‌ شیوه‌ی صحیحی تصویرسازی ذهنی انجام دهید و تجسم خلاق کنید مغز شما متوجه نمی‌شود که شما در حال تجسم کردن هستید. بلکه چنین می‌پندارد که شما واقعاً در آن موقعیت قرار دارید.

برای مثال ممکن است که شما در سخنرانی اعتماد به نفس کافی نداشته و می‌خواهید این احساس را در این زمینه‌ی خاص بهبود ببخشید.

چگونگی انجام تجسم خلاق
در فرایند تجسم خلاق بهتر است که شما در محیط آرامی قرار بگیرید، این محیط می‌تواند دفتر کار تان یا بر روی صندلی نشیمن یا تخت خواب باشد. پس از این‌ که در محیط آرامی قرار گرفتید بدن خودتان را رها کنید و سعی کنید هر چه بیشتر راحت باشید. اگر بر روی صندلی نشسته‌اید طوری قرار گیرید که ستون فقرات و گردن شما در آرامش کامل باشند و احساس ناراحتی نکنید.

سپس چشمان‌ خود را ببندید و خودتان را در حالتی ببینید که در حال سخنرانی هستید. ابتدا خودتان را ببینید که روز خود را تا رسیدن زمان سخنرانی به راحتی و همراه آرامش می‌گذرانید. آماده شده و از خانه خارج می‌شوید. در مسیر قرار می‌گیرید. رانندگی یا پیاده‌روی می‌کنید.

به خود اطمینان دارید که متن با کیفیت و هیجان انگیزی را برای حاضرین تهیه کرده اید. به محل برگزاری سخنرانی می‌رسید. با افراد به گرمی معاشرت می‌کنید و از آن‌ها انرژی مثبت دریافت می‌کنید. و بعد خودتان را در حال سخنرانی ببینید که با مهارت و تسلط کافی آن را به سرانجام می‌رسانید و جمعیت حاضر شما را همراهی و تشویق می‌کنند.

افزایش اعتماد به نفس با اقدامات کوچک
اقدامات کوچک micro action، اعمالی هستند که برای رسیدن به یک هدف بزرگ انجام می‌دهیم. مثلاً جهت بهبود سلامتی خود تصمیم می‌گیرید روزی ده دقیقه در خانه ورزش کنید یا مسیر کوتاهی را پیاده‌روی با سرعت تند انجام دهید. یا کتابی را که همیشه دوست داشتید بخوانید اما بارها شروع کرده و در نیمه‌های راه آن را رها کرده‌اید انتخاب می‌کنید و برنامه ریزی می‌کنید که هر روز ده صفحه از آن را مطالعه نمایید.

بعد از گذشت یک ماه متوجه می‌شوید که سیصد صفحه از کتاب را مطالعه کرده‌اید. با استفاده از میکرواکشن‌ها به‌شدت می‌توانید اعتماد به نفس خود را در زمینه‌ای که می‌خواهید افزایش دهید. نکته‌ی جالب در مورد میکرواکشن‌ها این است که شما با شروع به انجام دادن میکرواکشن، حتا در روزهای اول تأثیر آن را بر افزایش اعتماد به نفس خود مشاهده می‌کنید.

همین حالا که این مطلب را می‌خوانید با خودتان فکر کنید و ببینید که در زمینه‌ای می‌توانید اقدامات کوچکی انجام دهید؟ نکته‌ی مهم در مورد میکرواکشن‌ها این است که باید تصمیمات کوچکی بگیرید که از عهده‌ی انجام آن‌ها برمی‌آیید. مثلاً ناگهان تصمیم به مطالعه‌ی صد صفحه کتاب در روز نگیرید. می‌توانید تعیین کنید که ده صفحه را در کمتر از چهل دقیقه مطالعه نمایید. این چنین و با پشت کار حتماً به آن چه می‌خواهید می‌رسید.

افزایش اعتماد به نفس با ورزش کردن
ورزش کردن یکی از راه‌های افزایش اعتماد به نفس است. افرادی که در هفته چند جلسه ورزش منظم دارند، از نظر بدنی سالم‌تر هستند. هر چقدر بدن شما سالم‌تر باشد و نسبت به وجود و ظاهرتان احساس بهتری داشته باشید، اعتماد به نفس تان در روابط بیشتر و بیشتر می‌شود.

 ورزش کردن باعث آزاد شدن هورمون اندروفین در مغز می‌شود. برای یادگیری مباحث بیشتر به مقاله‌ی “تمرین سلامتی، قدرت و آرام‌سازی جسم و ذهن از طریق ورزش”مراجعه نمایید. هورمون اندورفین باعث داشتن احساس سرخوشی و شادی می‌شود. هم چنین در مردانی که ورزش منظم انجام می‌دهند ترشح هورمون تستوسترون بیشتر است. این هورمون هورمون جوانی ست.

افزایش اعتماد به نفس با مطالعه‌ی زندگی نامه‌ی افراد برجسته
خواندن زندگی نامه‌ی افراد موفق فواید زیادی دارد. یکی از ابتدایی‌ترین فواید آن افزایش اعتماد به نفس شما ست. با خواندن زندگی نامه‌ی افراد موفق متوجه می‌شویم که آن‌ها هم در زندگی خود سختی‌هایی را متحمل شده‌اند یا این که چند بار شکست خورده اند و پس از هر شکست مجدد کار خود را شروع کرده‌اند.

با خواندن زندگی‌نامه‌ی افراد موفق با طرز فکر آن‌ها و نحوه‌‌ی برخوردشان با مشکلات آشنا می‌شوید و می‌توانید از آن‌ها الگو برداری کنید.

دانستن این نکته که در زندگی افراد برجسته هم شکست وجود دارد و آن‌ها هم گاهی به خود و توانایی‌های شان شک می‌کنند باعث می‌شود که ما در راه رسیدن به اهدافی که برای خودمان قرار داده‌ایم مصمم‌تر شویم، پشت کارمان را افزایش دهیم، با هر ناملایمت و سختی روحیه‌ی خود را نبازیم و اعتماد به نفس مان را از دست ندهیم. پیشنهاد می‌شود افراد موفق حوزه‌ای را که دوست دارید شناسایی کنید و زندگی نامه‌ی آن‌ها را مطالعه فرمایید.

اعتماد به نفس
اعتماد به نفس بیش از حد
معلم، پس از تصحیح برگه‌های میان‌ترم، وارد کلاس می‌شود و می‌گوید: کسانی که فکر می‌کنند نمره‌ی آن‌ها کمتر از میانگین کلاس است، دست‌شان را بالا ببرند. ما می‌دانیم که کلاس پنجاه دانش آموز داشته و توزیع نمرات به گونه‌ای ست که بیست نفر از آن‌ها، نمره‌ای پایین‌تر از میانگین کلاس کسب کرده‌اند. آیا انتظار می‌رود، حدود بیست نفر دست‌ خود را بلند کنند؟

تجربیات و تحقیقات نشان می‌دهد که افراد کمتری دست‌شان را بلند می‌کنند. تعداد قابل توجهی از دانش آموزان کلاس، فکر می‌کنند که نمره‌شان از میانگین کلاس بالاتر است. همان طور که احتمالاً هوش‌شان، زیبایی‌شان، دوست داشتنی‌بودنشان و درک و فهم‌شان را بالاتر از میانگین کلاس تخمین می‌زنند.

در فهرست خطاهای شناختی، یکی از شناخته شده‌ترین موارد، اعتماد به نفس بیش از حد Overconfidence است. و در تصمیم‌گیری و در قضاوت‌ها، به شکل‌های مختلفی بروز پیدا می‌کند. بنابراین توجه داشته باشید که به میزانی که باید و نیاز است اعتماد به نفس خود را تقویت کنید. مراقب باشید که در افزایش میزان اعتماد به نفس خود مبالغه نفرمایید تا اصالت وجودی شما حفظ شود و دستاوردهای شما جاودانه باقی بمانند.

منبع:bazaacademy.ir