All about Self-esteem by Teru Nakashima, Japan
Teru Nakashima: A Pioneer in Self-Esteem Psychology
# Teru Nakashima: Leading Voice in Self-Esteem Psychology
Teru Nakashima is a prominent Japanese psychological counselor, author, and public speaker who developed "Natural Psychology," an approach to enhancing self-acceptance and transforming lives. After overcoming severe personal struggles, including a decade as a hikikomori (social recluse) and multiple suicide attempts, he independently studied psychology and therapy, developing methods that led to his own recovery and eventually helping others.
## Core Theory and Methodology
Nakashima's theory of self-acceptance centers on six fundamental elements:
- Sense of Existence: Feeling one's life has value
- Sense of Competence: Believing in one's abilities
- Sense of Belonging: Feeling accepted in society
- Sense of Security: Having a safe space
- Self-Trust: Being reliable and dependable
- Self-Esteem: Recognizing one's inherent worth
His methodology follows three key steps:
1. Self-Recognition: Acknowledging all aspects of oneself
2. Self-Acceptance: Embracing one's complete self
3. Self-Affirmation: Recognizing one's inherent value
## Impact and Work
Nakashima has authored several bestselling books, including "Three Steps to Enhance Self-Acceptance" and "How to Love Yourself." He conducts training sessions nationwide for corporations, educational institutions, and hospitals. His YouTube channel and daily newsletter provide practical guidance on self-acceptance and personal growth.
His unique contribution includes the concept of "mental brakes" - unconscious blocks formed from past trauma and negative thought patterns. He teaches that true self-acceptance isn't about forced positivity but embracing one's authentic self completely. Nakashima also introduces "fudoshin" (immovable mind) as the ultimate state of self-acceptance - maintaining inner stability regardless of external circumstances.
His work particularly resonates in Japanese society, where issues of self-worth and social pressure are prevalent. Through seminars, books, digital content, and counseling sessions, Nakashima continues to provide hope and practical guidance to those struggling with self-acceptance, while his principles are increasingly applied in organizational development to improve workplace relationships and employee well-being.
All about Self-esteem by Teru Nakashima, Japan
Magic of Alone Time: Rediscovering Yourself
Main Theme: The document emphasizes the crucial role of dedicated "alone time" in cultivating self-esteem, boosting creativity, and fostering mental stability, particularly in a hyper-connected modern world. It argues that quality alone time is not simply about being alone, but about consciously directing one's attention inward.
Key Ideas and Facts:
- Introduction: Highlights the increasing fear of being alone in contemporary society, while simultaneously asserting that high-quality alone time is essential for personal growth.
- Quote: In modern society, it has become natural to be connected with someone at all times, and the fear of being alone is increasing. However, high-quality "alone time" is the key to cultivating self-esteem, enhancing creativity, and bringing mental stability.
- The "Why" of Alone Time: Explores the benefits from neurological and psychological perspectives.
- Brain Science: Mentions the importance of the Default Mode Network (DMN). Harvard University research suggests at least 20 minutes of quiet time daily activates the DMN, which is crucial for creativity, self-awareness, and memory consolidation.
- Psychology: Cites Mihaly Csikszentmihalyi's work on "flow state" and its connection to deep concentration and introspection. Also mentions Jungian psychology's concept of "inner journey" through alone time, facilitating dialogue with the unconscious.
- Connection to Self-Esteem (6 "Sensations"): Links alone time to strengthening six key aspects of self-esteem. Specifically:
- Self-Acceptance: Accepting oneself as one is.
- Self-Confidence : Trusting one's own judgment.
- Self-Determination Gaining experience in making choices based on one's own will, free from external influences.
- Quantity and Quality of Alone Time: Addresses the optimal amount and nature of alone time.
- Quantity: Recommends a minimum of 30 minutes daily, ideally 1-2 hours, which can be broken up into smaller chunks throughout the day.
- Quality: Emphasizes that true alone time involves minimizing external stimuli and directing attention inward, contrasting it with simply being physically alone while absorbed in smartphones or social media.
- Concrete Examples of "Alone Time" Activities: Provides a list of practical activities:
- Morning meditation (15 min)
- Nature walk (30-60 min)
- Journaling (15-20 min)
- Creative activities (variable)
- Bath time (20-30 min)
- Reading before bed (20-30 min)
- Solo travel (1-3 days)
- Practical Advice for Securing Alone Time: Suggests strategies for incorporating alone time into a busy schedule:
- Schedule it
- Set boundaries
- Digital detox
- Start small
- Practice saying "no"
- Addressing Challenges to Finding Alone Time: Offers solutions for busy individuals like managers and working parents:
- Utilize small pockets of time (commuting, lunch breaks)
- Wake up early
- Practice mindfulness during everyday activities
- The Cycle of Alone Time and Self-Esteem: Describes a positive feedback loop. Quality alone time strengthens the "6 Sensations" (elements) of self-esteem, and increased self-esteem, in turn, enhances the quality of alone time.
- Quote: By having high-quality "alone time", the "6 sensations" that are the foundation of self-esteem are strengthened. And as self-esteem increases, the quality of "alone time" improves, creating a positive cycle.
- Analogy: Compares "alone time" to the quiet time a tree needs to absorb nutrients and
Teru Nakashima, All about Self-esteem
Hey everyone, Welcome back. Do you forget the feeling like the world is just too much? You know like you're constantly bombarded by like notifications and to-do lists, and like everybody else's demands.
Speaker 2:Oh sure.
Speaker 1:Yeah Well, today we are going to be diving deep into the power of alone time. And trust me, okay, this isn't about being antisocial.
Speaker 2:Right.
Speaker 1:This is about unlocking your full potential. Yeah, and we're going to learn how to do that today.
Speaker 2:It's funny, right, because we're talking about being alone together in this podcast. Yeah, but the irony is intentional.
Speaker 1:Yeah, we're here to help you understand why carving out intentional alone time can be such a game changer for you, especially in our hyper-connected world. Yeah, and we'll be using some insights from the self-affirmation expert, teru Nakashima today and get this he says that there's actual brain science behind why alone time is so crucial.
Speaker 2:I love that.
Speaker 1:So are you ready to have your mind blown?
Speaker 2:Absolutely. Let's unpack this.
Speaker 1:Okay, so first things first. What's with this almost fear of being alone that seems so common these days?
Speaker 2:Is it just?
Speaker 1:me, or does everyone like freak out when they're not plugged in?
Speaker 2:Oh, you're definitely not alone. Okay, nakashima actually calls it solitude phobia.
Speaker 1:Solitude phobia.
Speaker 2:And it's becoming more and more common.
Speaker 1:Yeah.
Speaker 2:I mean, think about it. We're constantly bombarded with information and notifications and just demands on our attention. Right, it's exhausting.
Speaker 1:It's exhausting for sure.
Speaker 2:It's exhausting for our brains.
Speaker 1:Yeah, no wonder I feel fried by like 5 pm most days.
Speaker 2:Right.
Speaker 1:So how does alone time actually help our brains deal with this overload?
Speaker 2:Well, imagine your brain is like a computer that's running a million programs at once.
Speaker 1:Okay.
Speaker 2:It gets really sluggish. Yeah, right, that's running a million programs at once. Okay, it gets really sluggish, yeah, right Alone time is like hitting close, all, close, all On all those unnecessary programs and allowing your brain to finally just breathe.
Speaker 1:Okay.
Speaker 2:And specifically, it activates something called the default mode network or the DMN.
Speaker 1:DMN sounds kind of technical.
Speaker 2:It does.
Speaker 1:What is that all about, and why should I care?
Speaker 2:So think of the DMN as your brain's behind-the-scenes crew.
Speaker 1:Okay.
Speaker 2:When you're not focused on the outside world, the DMN gets to work, processing emotions, consolidating memories even sparking creative breakthroughs.
Speaker 1:Wait. So just by chilling out alone, I'm actually boosting my creativity.
Speaker 2:Yes.
Speaker 1:That's kind of awesome.
Speaker 2:It is.
Speaker 1:But how does that actually work?
Speaker 2:Well, it's like your brain gets to declutter and make connections that it just couldn't when it was so overloaded. This leads to those aha moments that you get later, seemingly out of nowhere. Okay. Plus, this idea of deep focus and introspection aligns with what the psychologist Mahaly Siksit Mihaly calls flow state.
Speaker 1:Flow state. I've heard of that but I never really connected it to alone time, Right.
Speaker 2:How does?
Speaker 1:that work.
Speaker 2:Well, you know that feeling when you're so absorbed in an activity oh yes, Like painting or writing, maybe even gardening.
Speaker 1:Yeah.
Speaker 2:That time just flies by.
Speaker 1:Yeah.
Speaker 2:That's flow state. Alone time helps set the stage for this by quieting the external noise and allowing you to just focus deeply Okay. Leading to effortless concentration and enjoyment.
Speaker 1:So it's like alone time preps your brain, yes, to enter that flow state more easily.
Speaker 2:Exactly.
Speaker 1:Okay, but Nakashima also talks about this like inward journey.
Speaker 2:Yes.
Speaker 1:That happens during alone time and that sounds a little right to me yeah, it's not about crystals or anything like that.
Speaker 2:Okay, he's drawing on jungian psychology, which says alone time allows you to tap into your subconscious mind.
Speaker 1:Okay, that part of you that holds your deep-seated beliefs and motivations so it's less about escaping reality and more about, like, getting a better understanding of myself exactly even. Even the parts that I usually ignore.
Speaker 2:Yes, it's like having a deep conversation with yourself.
Speaker 1:Okay.
Speaker 2:Uncovering hidden insights, unearthing answers that logic alone might miss.
Speaker 1:This is getting really interesting. But, with all these potential benefits swirling around, I have to ask like what are the biggest ways that alone time actually improves our lives?
Speaker 2:Yeah.
Speaker 1:Where do I see those benefits play out, you know, in the real world.
Speaker 2:Sure. Well, this is where Nakashima's work on self-affirmation comes in. Okay, he talks about these six senses that kind of make up a strong sense of self.
Speaker 1:Okay.
Speaker 2:And alone time is really key to developing three of them, Okay Self-acceptance, self-reliance and self-determination.
Speaker 1:Hold on six senses. That's a lot to unpack.
Speaker 2:Yeah.
Speaker 1:Can we focus on, like those top three? And how they actually like help me, you know, in everyday life.
Speaker 2:Absolutely Imagine. These senses are like superpowers, superpowers you unlock through alone time. I like that Self-acceptance is about embracing your true self, flaws, and all alone time gives you the space to shed those masks you wear for other people.
Speaker 1:Yeah.
Speaker 2:And just be comfortable with who you truly are.
Speaker 1:So like I'm finally free from the pressure of trying to please everyone else Exactly, I can dig that.
Speaker 2:Yeah.
Speaker 1:What about self-reliance? How does alone time boost that?
Speaker 2:Think of self-reliance as your inner compass. Okay, it's that gut feeling that you have that inner voice that tells you what's right for you. Yeah, alone time strengthens that voice. Okay, makes you more confident in your decisions, less likely to second guess yourself.
Speaker 1:That's huge. It is Especially for someone like me who tends to overthink everything, right, but I am curious about this third sense, self-determination. Okay, how does that tie into alone time?
Speaker 2:Self-determination is about taking ownership of your life.
Speaker 1:Okay.
Speaker 2:It's about making choices that are aligned with your values, not just going with the flow or doing what other people expect. Right Alone time gives you that clarity to figure out what you truly want.
Speaker 1:Okay.
Speaker 2:And the courage to actually go after it.
Speaker 1:Okay, I'm sold on the why Right? But, let's get practical. Okay, how much alone time are we talking about here? Is there like a magic number?
Speaker 2:Research suggests aiming for at least 30 minutes daily 30 minutes. Ideally one to two hours if you can swing it, but don't worry.
Speaker 1:Yeah.
Speaker 2:You don't need to disappear into a silent retreat or anything. Okay, it's about finding those pockets of quiet throughout the day.
Speaker 1:That's a relief, right, but honestly, sometimes I spend like hours scrolling through social media technically alone, but it doesn't feel restorative at all Exactly. What's the difference between that and, like quality alone time?
Speaker 2:You've hit on a crucial point.
Speaker 1:Okay.
Speaker 2:It's not just about physical solitude, right. It's about creating this mental space where you disconnect from those external demands, yeah and tune into yourself.
Speaker 1:Okay.
Speaker 2:Mindless scrolling keeps you hooked on that external stimulation.
Speaker 1:Yeah.
Speaker 2:Quality alone time is about turning inward.
Speaker 1:Okay, so ditch the phone.
Speaker 2:Yes, got it Exactly.
Speaker 1:But then what does quality alone time actually look like?
Speaker 2:Okay.
Speaker 1:What are some activities that really make a difference?
Speaker 2:Nakashima gives some great examples. Okay, he's a big fan of starting the day with intention. Imagine waking up, grabbing a cup of coffee and spending like 15 minutes in quiet meditation. Okay, no distractions, just you and your breath.
Speaker 1:That sounds so peaceful. Okay, no distractions, just you and your breath. That sounds so peaceful, yeah, but I'm not sure I'm ready for full-on meditation just yet. Sure, any other options?
Speaker 2:Of course, nature walks are fantastic. Okay, leave your phone behind and spend 30 minutes really immersing yourself in the experience. Yeah, the fresh air, the sounds of birds, the feel of the sun on your skin. I love that. It's great.
Speaker 1:It's like hitting the reset button on my senses.
Speaker 2:Yeah, and it's free therapy, exactly.
Speaker 1:Another great one is journaling.
Speaker 2:Yes.
Speaker 1:Spend like 20 minutes just pouring your thoughts and feelings onto paper.
Speaker 2:Right.
Speaker 1:No need to be Shakespeare or anything, just let it flow, just let it all out. I used to keep a journal, actually.
Speaker 2:Oh nice.
Speaker 1:It was a great way to just untangle those messy thoughts and emotions.
Speaker 2:Absolutely.
Speaker 1:Maybe it's time to pick that habit back up.
Speaker 2:I think so.
Speaker 1:What other activities does Nakashima suggest?
Speaker 2:He's all about tapping into your creativity. So painting, playing, music, writing, knitting.
Speaker 1:Yeah.
Speaker 2:Whatever brings you joy and gets those creative juices flowing. Yeah, remember that flow state we talked about Uh-huh, this is where it comes alive.
Speaker 1:You know, I used to think I wasn't creative at all. Oh, really. And then I tried pottery classes a few years ago.
Speaker 2:Oh, wow.
Speaker 1:And it was like this whole new part of my brain woke up.
Speaker 2:Yeah.
Speaker 1:Being alone with the clay, focusing on creating it, was so freeing.
Speaker 2:That's a perfect example of how alone time can unlock hidden potential. Yeah, and it doesn't have to be some grand artistic endeavor or anything Right, even doodling in a notebook or experimenting with a new recipe, can tap into that same energy. Ok, absolutely.
Speaker 1:So it's really about finding those activities that help me disconnect, yes, from the outside world and reconnect with myself.
Speaker 2:Exactly OK, and you can even turn everyday activities into like mini retreats.
Speaker 1:Mini retreats.
Speaker 2:Nakashima suggests transforming your bath time into a 20-minute relaxation ritual.
Speaker 1:Okay.
Speaker 2:Light some candles, add some essential oils and just let your mind unwind.
Speaker 1:I'm totally on board with that.
Speaker 2:Me too.
Speaker 1:Who doesn't love a good bath?
Speaker 2:Exactly.
Speaker 1:And, to end the day, ditch the screens.
Speaker 2:Yes.
Speaker 1:And spend like 30 minutes with a good old fashioned paper book. That's a good one. Let your imagination run wild.
Speaker 2:Right.
Speaker 1:Escape into different worlds and fall asleep with a calm and relaxed mind. Love it. There's something so comforting about curling up with a good book. I know Way better than mindlessly scrolling through social media before bed.
Speaker 2:Absolutely.
Speaker 1:And if you're feeling adventurous, nakashima even recommends solo travel. Wow, imagine exploring a new city, immersing yourself in a different culture, discovering hidden strengths you never even knew you had. Yeah, solo travel, that sounds terrifying and exhilarating at the same time. Like a true test of self-reliance.
Speaker 2:Absolutely.
Speaker 1:So many amazing ideas here.
Speaker 2:Right.
Speaker 1:But I have to be honest, carving out time for all this just feels kind of overwhelming.
Speaker 2:Yeah, it is a challenge.
Speaker 1:I'm already juggling work, family, social life.
Speaker 2:For all of us.
Speaker 1:How do I actually make alone time happen? Okay?
Speaker 2:I hear you. Yeah, it's a challenge, but Nakashima does have some great advice on how to make it work Okay Even with a jam-packed schedule.
Speaker 1:Okay, lay it on me. I'm ready to conquer this alone time thing.
Speaker 2:First step is to treat alone time like any other important appointment. Okay, literally block it out in your calendar.
Speaker 1:Okay, Even if it's just 15 minutes a day, and commit to it. I like that Absolutely. That's a great tip. Yeah, it's like giving myself permission. Exactly To prioritize my own well-being. Yes, and don't be afraid to set boundaries with others.
Speaker 2:Please.
Speaker 1:Let your family, your friends, your colleagues know that you need this time for yourself, right. Don't feel guilty about saying no to things that drain your energy.
Speaker 2:I love that.
Speaker 1:Setting boundaries is something I definitely need to work on.
Speaker 2:Yeah, it's a common one.
Speaker 1:It's so easy to get caught up in trying to please everybody.
Speaker 2:It is.
Speaker 1:But I'm starting to see how crucial it is for protecting my time and my energy.
Speaker 2:It's a game changer. Trust me.
Speaker 1:Oh.
Speaker 2:And here's a simple yet effective strategy schedule digital detox periods throughout your day okay turn off notifications okay silence your phone yeah maybe even disconnect from the internet for a set amount of time oh, that's a good one it is I'm definitely guilty of constantly checking my phone yeah even when I'm supposed to be relaxing. Yeah.
Speaker 1:A digital detox sounds like the perfect antidote to that bad habit.
Speaker 2:It's amazing how much mental space you free up.
Speaker 1:Yeah.
Speaker 2:When you're not constantly bombarded with notifications and information.
Speaker 1:Okay, I'm feeling inspired, good, but what if I'm having like a super busy day, okay, and I can't find a full 30 minutes for myself? Sure, is there any point in even trying?
Speaker 2:Absolutely Okay. Nakashima reassures us that even five minutes of intentional alone time is better than none. Okay, start small and gradually increase the duration as you find what works for you. Okay, exactly.
Speaker 1:That's good to hear. Sometimes the thought of carving out like a huge chunk of time feels really daunting.
Speaker 2:It does.
Speaker 1:But knowing that even a few minutes can make a difference.
Speaker 2:It can Is really encouraging, that's the point.
Speaker 1:And remember you don't need to be sitting in perfect silence to reap the benefits of alone time. Utilize those small pockets of time throughout your day.
Speaker 2:Yeah.
Speaker 1:Your commute, your lunch break, even waiting in line at the grocery store, Exactly. Oh, that's clever. I never thought of using my commute as alone time. Yeah, but it makes perfect sense it does. I could listen to a podcast or just enjoy the silence and let my mind wander.
Speaker 2:Exactly.
Speaker 1:And if you're really struggling to find time.
Speaker 2:Okay.
Speaker 1:Nakashima suggests embracing the power of early rising. Early rising Carve out 30 minutes yeah. Before the rest of your household wakes up.
Speaker 2:I love that.
Speaker 1:That quiet time before the day's demands kick in can be incredibly restorative. It can I'll admit I'm not a morning person.
Speaker 2:Okay.
Speaker 1:But the idea of starting the day with intention and peace.
Speaker 2:Yeah.
Speaker 1:Rather than rushing straight into the chaos.
Speaker 2:Right.
Speaker 1:Is definitely tempting. It is. Maybe I need to give that a try.
Speaker 2:You should.
Speaker 1:And for those who feel like they literally don't have a spare minute to themselves.
Speaker 2:Okay.
Speaker 1:Nakashima recommends incorporating mindfulness practices into everyday tasks. Go ahead, mindfulness.
Speaker 2:Yeah.
Speaker 1:That sounds a little intimidating.
Speaker 2:I know.
Speaker 1:Do I need to sit on a meditation cushion and chant?
Speaker 2:No, not at all. Okay, it's simply about bringing your full awareness to the present moment. Okay, it's simply about bringing your full awareness to the present moment, no matter what you're doing Okay, so washing dishes.
Speaker 1:Yeah.
Speaker 2:Folding laundry, even waiting in line. Okay, turn those mundane tasks into opportunities for mindful awareness. Focus on the sensations, the thoughts, the emotions arising without judgment.
Speaker 1:Okay, yeah, that's a great reminder that mindfulness doesn't have to be this like big, separate activity.
Speaker 2:No, it doesn't.
Speaker 1:It's something we can cultivate in the midst of our everyday lives.
Speaker 2:It is.
Speaker 1:But I'm curious what happens when we actually start making alone time a regular part of our routine.
Speaker 2:Yes.
Speaker 1:How does that impact our overall well-being?
Speaker 2:This is where things get really exciting. Makishima talks about this upward spiral, upward spiral. That happens when you prioritize alone time.
Speaker 1:Okay.
Speaker 2:It's not just about feeling good in the moment.
Speaker 1:Right.
Speaker 2:It's about creating this positive feedback loop that elevates your entire life.
Speaker 1:Okay, I'm all about leveling up my life.
Speaker 2:Yes.
Speaker 1:So how does this upward spiral actually work? Does alone time like give me magic powers or something?
Speaker 2:Not magic, but pretty close.
Speaker 1:Yeah.
Speaker 2:Remember those three self-affirmation superpowers we talked about.
Speaker 1:Yes, Self-acceptance, self-reliance and self-determination.
Speaker 2:Yes, the more alone time you have, the stronger those senses become.
Speaker 1:So it's like I'm training those muscles Exactly, getting better at embracing myself, trusting my gut, making choices that feel right for me.
Speaker 2:Yes, and here's the cool part as those senses get stronger, your alone time becomes even more beneficial.
Speaker 1:Okay.
Speaker 2:It's like you're leveling up in a video game.
Speaker 1:I like that.
Speaker 2:Each time you invest in alone time, you unlock these new benefits and abilities, making you crave even more of that restorative time.
Speaker 1:That's an awesome way to think about it.
Speaker 2:It is.
Speaker 1:It's not just about surviving the day. It's about using alone time to thrive, to become like the best version of myself.
Speaker 2:Precisely and remember Nakashima's tree analogy.
Speaker 1:Yeah.
Speaker 2:Just like a tree needs time to absorb nutrients and prepare for new growth.
Speaker 1:Okay.
Speaker 2:We need alone time to replenish our inner resources and cultivate that strong sense of self.
Speaker 1:That analogy really stuck with me. I can almost picture myself like a tree, my roots digging deep into the earth during those moments of solitude, drawing up strength and nourishment.
Speaker 2:It's a powerful image, isn't it? Yeah? And it reminds us that alone time isn't selfish.
Speaker 1:Right.
Speaker 2:It's essential. It's not a luxury, it's an investment in our overall well-being.
Speaker 1:This has been such an eye-opening deep dive. It has, I'm walking away with a whole new perspective on the power of alone time. Okay, do you have any final words of wisdom for our listeners before we wrap up?
Speaker 2:Just this, yeah, don't let the busyness of life rob you of those precious moments of solitude.
Speaker 1:Okay.
Speaker 2:Start small experiment with different activities. Discover what brings you joy and renewal.
Speaker 1:Even five minutes a day can make a difference. That's encouraging.
Speaker 2:It's not about like overhauling my entire life. It's about making small, sustainable changes.
Speaker 1:Exactly, and as you start incorporating more alone time into your life, pay attention to how it feels. Okay, notice the shifts in your energy, your mood, your creativity. You might be surprised at the transformative power of simply being present with yourself.
Speaker 2:This has been an amazing conversation. Thank you so much for sharing your insights with us today.
Speaker 1:It's been my pleasure.
Speaker 2:And to our listeners. We want to leave you with one final thought-provoking question to ponder what small change can you make today to cultivate more intentional alone time in your life? Until next time, may you find peace and renewal in the quiet moments.
