Thanks for your patience with my patchy uploads this year 😅 Love you lots! x

I noticed the study about yoga was actually about yoga nidra. This is actually really different from the type of yoga tied to movement and exercise. It's actually sometimes called "yogic sleep" and is also called rotation of consciousness, just moving your awareness to different parts of your body. The app insight timer has a lot of free guided yoga nidra. It helps me relax sooo much and I often fall asleep. Interesting to think about how it might be affecting my self esteem!

From my personal experience I would say exercise is a very good way of increasing self-esteem. And I know it sounds cliché, and that we are tired of being told to exercise more, but for me it really marked a difference. It helped me focus on something other than negative thoughts for a bit, and once I'd been doing it a while I could tell that my body just felt better. And don't get me wrong, I don't enjoy exercising and I still struggle with getting up and going for it, but I know that having done it has made me feel better about myself and I push onwards because of that.

You make science accessible and engaging, inspiring curiosity and understanding!

I never really understood what _exactly_ was self-esteem. It is really hard to uh... wrap my head around it. And yes, shoutout to that research paper!

"Shout out to this paper because I actually wrote it." Love that 😊

Finally some long-form content; I am interested in those way more! I'll watch this later.

So many great things here! Some thoughts that came to mind: 1. Achieving and maintaining basic fitness (muscular and cardiovascular) is not only good for self-esteem, it is also a proven antidepressant. 2. As a former semi-pro photographer, that Sephora makeover looked wonderful! Truly "you", just moreso. Makeup was always a mystery to me. Fortunately, I had friends who worked at MAC who would do makeovers for my clients. I never learned to apply makeup myself, but I learned what it can do, and how it should NOT be used! The best makeup for portrait photography simply balances out minor features the camera may needlessly amplify. The key is to have no "shocks" when the makeup is removed. Quite often, less (done right) can be more. 3. I'm going to look into the writing-based approach you mentioned. I've had trouble journaling, mainly because it felt I was doubling-down on my weaknesses and sore spots, rather than learning to overcome and improve them. Or, at least, better cope with them. Thanks!

Whoa, that sign in the bathroom idea almost made me cry. The idea of being confronted with positive messaging like that is alien and uncomfortable.

Good luck girl! It took me over three years after becoming disabled before I started to get back to my old self. I hope you find the answer, I’ll be following this very closely. Plus you are lovely don’t let anyone tell you otherwise.

Audrey deserves an award for her invention!

Self esteem is something I've struggled with my whole life, so this spoke to me. I deeply resist doing exercise due to chronic pain and fatigue, but I know it makes me feel better and I have pride in my strength. And positive self-talk which you demonstrated with those writing exercises, is super valuable. People don't realize that if they tell themselves something a lot, they start to believe it... so it's important to not say things like "I'm dumb" or "I'm useless" and instead celebrate your accomplishments and strengths. I will say I was SUPER skeptical about you doing a makeover... but that was actually kind of stunning? I was super impressed because the makeup was so subtle, it was still so clearly YOU and your features, not covering anything up or altering anything! I'm usually fairly against makeup in general, but used subtly like that, it really emphasized your natural beauty, lol. And I guess the science makes a lot of sense around people with illnesses. I can see it, I took a medication a few years ago that made me gain 50 lbs in three months and that wrecked what little self esteem I had, lol. Especially when a negative change to a person's appearance is totally out of their control like that, a makeover and photoshoot could totally remind them of how beautiful they are. Really a great video. I'd love to learn more about this, too. Hope you're doing well! ❤

All great tips. For me I had to cut out alot of the negative people and forces in my life and I've honestly never been happier. Sometimes it's necessary to cut off certain people, as much as you may love them but it's a must for your own true happiness.

Exercise that pushes me a bit while still being manageable is my number one way to boost my self-esteem. Yoga and relaxation help me more with feeling loved and cared for.

A great video Vanessa. Very timely. I don't suffer with low self esteem but I was questioning who I was and my interactions with people in my past. You video helped me to remember it's who I am now and what I provide for myself and the people around me.

I’ve been watching your channel since you started. I’ve learned a lot. You do work I could never do nearly so well. I have always thought you are amazing. And, for what it is worth, intelligent and stunningly attractive.

All those in favor of "feeling less crap?" Also willing to be patient with Vanessa and support a silly goose. BTW, liked the sponsor message. Imagine life without sticky notes? Or her early vids. ChatGPT had no idea who you were, back when I was given access, fwiw.

I'm so far down the depression hole that using these on me kinda feel like trying to extinguish a forest fire with a squirt gun, but i'll be sure to remember these, to advise and use them on others !

Watching this was something nice i did to myself just now. Thank you

I don't know who would ever comment negatively about your appearance. I've always thought you were beautiful. And definitely don't stress over an upload schedule. I know I, for one, will be here for whenever you upload, and otherwise your health (physical and mental) is what matters most. Be kind to yourself.

I met someone at work who just naturally improves people's self esteem, simply by being enthusiastic about anything (of which this colleague approves) related to anyone. I'm now teaching myself to do the same so now there are two people at the coffee machine showing interest in and complimenting colleagues that happen to be near. Which in turn boosts my self-esteem even more! TL;DR Be nice to as many people as you can and they'll be nice to you. PS I do think it's important that you mean what you say ;-)

I really liked this video. Thank you Vanessa!

I've been following you since your early days. You've even interacted with me back in the day which gave me a dopamine hit since it felt great to get noticed by a person you respect a lot. Please continue making your videos, they're very informative and helpful as I look to improve my mental health.

I don't understand people that obsess or even think about this. Self-esteem is when you value yourself against a benchmark set by others, or against others - I find it's easy to not let it impact me by just.. not letting it impact me.

Been watching this channel since I was 16! And my name's Vanessa too!

This was quite an interesting video. Thanks so much for sharing it. :) I'm 53 and have a lot more self confidence and self esteem now than I did in my teens or even my early twenties. Yet, because of having lost most of my teeth, including all my top front teeth, and not being able to afford dental care, I have issues with confidence and self esteem again. Not nearly to the point that I did "way back when," and if I had gone through my current dental issues back then, I don't know how well I'd be able to handle it. Now, though, because I'm a lot more sure of myself than I was and because I've gained the ability to just deal with things if I can't solve them at any given time, I don't feel nearly as self conscious about my appearance that I did. When I'm just at home with my cat, I have no problem smiling hugely and being myself fully. After all, who's around to judge? My cat doesn't care. When out in public, though, I do all I can to not draw attention to my mouth, although by going out of my way to do this sometimes, it is obvious that something's not quite right. So I'm a lot more hesitant to laugh around others unless I cover my mouth, and I never smile as fully as I really want to. This has given some people the impression that I'm miserable or just not truly interested in what they have to say, when these things aren't true. The reason I'm mentioning this is because, while I'm not really a vain person, I'm fully aware that appearance does matter in how a person feels about themselves. When I'm fully made up, which doesn't happen often because of the type of work I do and because I don't go out too often, I always feel great about myself. My confidence is higher. If I had a full set of teeth again and felt free to smile and laugh and so on and so forth and what have you in public again, then my self esteem would be a lot better once again. People do tend to feel better about themselves and their life in general when they feel they look good. You mentioned the compassionate mindfulness letter, I think it was called. That intrigues me. I think that sometimes people forget how very special and cool they really are, and they need to remind themselves of that. Yes, it's wonderful when others tell us these things, but we also need to remind ourselves of this without being arrogant or vain or narcissistic. Thanks for the idea. :) I don't do yoga, but I do love Pilates. I know they're not exactly the same thing, but it works for me when I do it and it's quite therapeutic for me. Also, the thing where you tensed right up and then relaxed - I do that sometimes and feel quite good afterwards. I don't know what these two sorts of things have to do with self esteem, though. One thing that always gives me a boost is being out in nature, or just looking out my window at the park-like setting in which I live. To me, that's the biggest boost. I always feel better afterwards. Since moving here a year ago 15 April, my moods and overall sense of well being have increased. I can relax here for many reasons, one of the biggest being that I no longer see my workplace from home. I can truly destress. Anyway, thanks again for this video, and sorry for the long comment.

This was really helpful and I'm also glad you're taking care of yourself ❤

A great format! Can't believe its not getting many more views, KZfaq's algorithm is ridiculous...

Thanks for the accessible and understandable science, great video, loved the short summary of each I was reminded of Kristin Neff’s work through this video compassionate mind training really helped me before and I needed the reminder mentally. Yoga and movement has definitely been key with the somatic side of depression and anxiety for myself. Reducing cortisol levels is just a part of it.

Thanks for sharing your experience! Also I find amazing that in this video you were the researcher, the tester and the communicator of the science! You rock.

Vanessa you are a true inspiration for me! Thanks to your videos and your passion for investigation, I'm now persuing a career in experimental psychology. Thank you so much for sharing your passion, I think you are truly inspiring!

I've used those adhesive strips - they're fantastic!

Loved your videos since I graduated from my biochemistry degree 😊

Someone needs to do a PhD on the phenomenon of _overall chill_

I would say that your motivational message is actually your purpose. And I experienced that finding one's purpose helps a lot in all different situations - even in self esteem (as you are aware of your strengths and your contribution). 😉

This video was useful and enjoyable, thank you

Yes, Vanessa, I will absolutely confirm the findings of your friend ChatGPT that you make science interesting and accessible, this is the reason I've watched every one of your videos. Also every frame of this video screams beauty! And back to the friends topic. I know it is hard to make new friends after you've finished school, but I found that it actually can be done if you stard going to the bouldering gym regularly. You see same people often, and you have shared challenges. Can recommend!

I'd like to know which way the causality arrow points between high self-esteem and narcisism. I noticed that those who put everyone down tend to have high self-esteem while humble people will always try to build you up regardless of what a mess you appear and feel like.

I bet as a creator/scientific influencer the photoshoot is doubly useful as they could be used for articles and events programs and stuff aha.

What? People comment on your appearance in the Comments? Geez. How shallow. The channel is called Brain Craft for a reason!

great video, thanks!

It's neat that you do your own B-roll

You are intent on improving the world around us. In addition, you are simply magnificent across a remarkable and thereby socially challenging number of dimensions. As an old person with unusual skills and a similar intent to improve what surrounds us, it pains me to hear what sounds like less than the ecstatic joy you deserve. What you bring is, and will be, increasingly valuable to the world around you. Finding partners in that joy is inevitable. It will not be easy, as you are in no way ordinary, and your partners will need to keep up in shared lives of rare potential. It will happen. You reach out and are a gravitational attraction to those you need to meet. Keep sharing the joy of knowledge, caring, and the imponderable elements of multi-dimensional beauty. Have faith in who you know you are.

For people that cannot improve their physical appearance, when it just isn't possible, improving self esteem is almost impossible.

You are doing REALLY important work, Vanessa!!

Your accent gives you a lot of points 😊

I think you look pretty Vanessa!❤. Nice video, very thought provoking.

The video was interesting and informative. They all seem really obvious in retrospect, but they're also very difficult to implement. Also...was it just a not-so-great coincidence that the sponsor was in the news for a settlement deal for water pollution?

3M means Minnesota Mining and Manufacturing, except I am unsure if they mine anymore.

That's what I need to work on too.

Cognitive Behavioral Therapy books have been a big help for me. David Burns, Brene Brown, and it isn't marketed as CBT but "the subtle art of not giving an F" is all the same concepts, only with salty language 😅

Yay! Brain stuff.

Those strips work great. I have a heavy mirror, maybe 15-lbs, that looks like it's floating on the wall. Non-sponsored comment.

You look great without a makeover!

11:44 *shear strength

Really good video. What do you think about an observation I have made many times. I’ve known people who struggled with a myriad of persistent problems with health, self esteem, body image, insecurities, fatigue, feeling depressed and lack of direction. I’ve noticed that when these people found an interest, activity, hobby or relationship that supplanted the time they normally spent looking inward (contemplating their naval), their problems all but disappeared completely. I believe that everyone needs to find a ‘passion’ that gives a life meaning and purpose, not matter how seemingly insignificant it appears. Thanks

i agree with bruno

I suspect that a large part of your viewers also could be that encouraging friend telling you how good work you do. Of course, there will always be a few idiots spewing crap, but they do not deserve any attention. You are doing great, also when you're not very sure of it :-)

My self-esteem has boosted since I started lifting weights to get a strong, aesthetic body that I can feel comfortable in and proud of. 2 years in now and it has had the biggest effect on my mental health. EVERYONE SHOULD LIFT

Amazing

The simplest thing you can do to improve your self-esteem is when walking at public places keep your nose pointing at horizon or above. No looking down except with eyes unless it's really necessary.

I just can't get over the fact that you wasted 4 3M stickers to hang that frame :D

Oh I've tried the *Self-Compassionate Letter.* I suck at it. lol It became some kind of comedic, parodic pep talk. I should probably work more on that. Try again.

10:39 - Oh dear. Guess who turned 51 this year ? (NB: I've also had a life-long struggled with mental health issues, don't worry about this actually making anything worse!)

Yeah, just thinking about that skills and attributes exercise makes me want to run away screaming, but I guess that's exactly what it's supposed to help people overcome. Accountability...I'll gladly take my lumps. It's got to be motivation, and if that doesn't work, in a moment of overconfidence, just holding my breath and dong a swan dive off the cliff into those churning waters below.

I think you are intelligent and attractive. I hope that improves your self esteem.

3M has lots of self esteem as well, hiding their own studies about harmfulness of forever chemical PFAS for decades in favor of their profits

You're simply beautiful

👍👍🌄🌄😎😎😍😍

@Ankush , Hi this comment is from a person who has no self-esteem for now

Not that it matters, but I always thought you were beautiful. I've definitely have had a small crush on you. 😊 Also a part of it is your accent. ❤

the best way to improve self esteem is to massage the frenulum underneath your upper lip

how to feel less crap? 🤔 dont give a crap, problem solved 🤣

"so I turned to my only friend in the moment, ChatGPT" lol 🤣