The Mirror Technique is a therapeutic tool based on modeling by guided execution and reinforcement, which helps to improve self-esteem using self-contemplation, likewise, promotes the construction of a healthy self-concept, through the introspection and cognitive replacement while executing some behaviors in front of the mirror.
The Mirror Technique was developed by Dr. Fernando Bianco Colmenares (1975), based on exercises to work with body images or "body imagery", has been used successfully in sexual and couple therapy, it has been used for decades in psychotherapeutic work to work different aspects of the 'self', contributing to the treatment of anxiety disorders, psicastenia, depression and other mood disorders, emotion management, to release feelings of guilt and resentment, with oneself and others, patients with body dysmorphic disorder, can be especially benefited with the appropriate psychological assistance, for feedback, especially when used as a complement to treat problems as delicate as can be anorexy.
- 1 Self-esteem and Mirror Technique
- 2 Who can apply the Mirror Technique?
- 3 Developing the Mirror Technique
- 4 How is the Mirror Technique performed?
- 5 Empower yourself with the Mirror Technique
- 6 Psychotherapeutic modeling and final recommendations
Self-esteem and Mirror Technique
However, also It helps strengthen self-esteem and self-concept in a balanced way, because the mirror will reflect your luminous parts and others that you don't like so much, which represents an opportunity to modify that aspect. For some patients it is pleasant and beneficial to work with the mirror, although it is common to experience some discomfort when performing the exercises in the mirror in front of yourself, this is natural ... Take your time and be patient, develop persistence and tolerance, risk going out from your comfort zone, you are contemplating the most important being in your life: yourself!
Self-concept is formed during childhood and adolescence mainly, although it can be modified over time and the circumstances of each person, it is part of the image we project outwards. How do you think about yourself? Do you think you have the ability to get ahead and be happy?
“The worst of the evils that can happen to man is that he comes to think badly of himself"Goethe
People's self-esteem can often be affected by several factors, keeping high expectations in some aspect of our lives, whether in the personal, family, academic or even in a relationship, it can lead to great disappointments, when periods of personal dysphoria and emotional suffering persist for some time, the individual's self-concept can "weaken", is when the person begins to doubt or believe that they do not have the capacity to adaptively and functionally face the challenges that they face in their daily lives, thus nullifying their own power to change.
Who can apply the Mirror Technique?
This simple technique can be used by children, adults and teenagersIn them, it is very beneficial since they are building their self-concept. Those people with special attention needs, such as those with a disorder of attention deficit hyperactivity disorder (ADHD), any neurodevelopmental disorder or other problems that may be the object of clinical attention and increased attention by parents.
The patients who suffer psychasthenia, as well as those who manifest anxiety disorders, can benefit by practicing this technique, assign cognitions that promote the healthy construction of self-concept and self-esteem, thus replacing content loaded with high levels of anxiety that do not lead to solutions, only to “worries” or rumination mental ones that increase your anguish and emotional suffering.
Developing the Mirror Technique
“Disconnect for a few moments of technology, establish connection with yourself”.
You can take the personal challenge of 16 or 21 days, first you can work on yourself and see how you feel, the record in the notebook of your impressions and reflections can be another tool of self-knowledge for you. If you have good results you could try it with your children, it is a good psychoeducational strategy to strengthen their self-concept and self-esteem.
How is the Mirror Technique performed?
To practice this simple technique, you only need: a mirror, notebook, pen and cognitive availability, it is important to have the will to do it, as well as make the personal commitment and 3 to 5 minutes to practice the technique for at least 16 days, so that a favorable change can be appreciated, constancy is a key element to obtain good results.
Phase 1: Collecting information and questions for introspection
The psychotherapist asks these questions to the patient or you can self-apply the following questionnaire and translate your answers in the personal work booklet.
- When you look in the mirror, do you look handsome?
- Do you think you have good things to contribute to others? Which are?
- Do you think your friends and colleagues like you just the way you are?
- What would you change about your appearance?
- When you feel and look good, do you feel more confident about yourself?
Phase 2: The mirror, reflection of your own being
Stand in front of the mirror, take 3 to 5 long and deep breaths, try smooth mental noises and "isolate interference"; when you inhale, tune your emotions, without rejecting them, just contemplate them, if you perceive “interference” of feelings that are not favorable for you, you can use the imaginative resource and release them when exhaling, when inhaling again visualize that you inhale “light, clarity and peace of mind” .
Questions and personal recognition in front of the mirror
- What do you see in the mirror?
- How is the person looking at you from the mirror?
- Do you know him?
- What good things does that person have?
- What bad things does anyone who looks at you from the mirror have?
- What do you like most about that person?
- Would you change something about the person in the mirror?
The work of writing in your notebook is optional, however it improves the results and can serve you in the future, you can record what you consider important, try to identify aspects of your person with which you are comfortable and strengthen them, likewise, recognize the areas that you could improve with the resources you have at this time, in this way you can elaborate your affirmations to repeat in front of the mirror daily For at least 16 days, it is important that you include those aspects that you wish to modify in their construction. When you know your virtues, it is easier for you to value them and so you can develop your talents personalit is.
Empower yourself with the Mirror Technique
The power to direct your energy and attention is within you! you can use this technique of self-contemplation, dare to undertake a journey of self-knowledge and fall in love with yourself ... Meet the person who will accompany you during the whole trip called 'life', contemplate in the mirror the one who really does not abandon you, although you Sometimes you forget your own needs and desires, the one that is with you when you express the best and the most destructive aspects, that individual is you!
The mirror technique facilitates the recognition of their own qualities, you build a better self-confidence, helping to “visualize them”, the technique induces introspection, it includes those characteristics with which you feel comfortable, but the mirror can also project those areas and aspects that we can improve or accept.
How does self-knowledge empower a person? When you know yourself, you are able to identify your talents, virtues and areas of opportunity to improve, this can help guide you on your life map with greater assertiveness, because you can focus your energy and your attention on those aspects that you really need or want to work for your development and not “waste it” on stormy memories or excessive worries about situations that have not yet happened.
Psychotherapeutic modeling and final recommendations
The mirror technique operates as a self-assessment on self-assertiveness, its practice helps the management of feelings and the modification of distressing beliefs that can limit you to develop your potential, it also works as a “assertive training”, Statements based on these principles can be elaborated, where the intrapersonal and interpersonal communicative style stands out for respect and assertiveness, with oneself and with others. Passive and aggressive communication styles are not suitable for a healthy and harmonious coexistence between individuals and social groups.
Other cycles can be chosen for the application of this “complementary treatment”, the Mayans took into account scores in the T'zolkin, in their wheel of time, if you finish your days of practice that you chose previously and consider that you require more personal work deep you can do it for 33 days and if you want a more permanent change you can extend it for three months, after those cycles of change in your personal mandala, you will surely have established a new habit and Then your brain can automate some strategies that help maintain healthy self-concept and self-esteem.
When you strengthen your self-concept with will and constancy, you protect your “emotional immune system” from contagion of other people's emotions, sometimes we carry problems and concerns that really do not belong to us, by becoming aware through working with the mirror, the person can reallocate more functional cognitions to himself, while "releasing burdens of the soul" and emotional suffering unnecessary.
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- Recognize your emotions and learn to express them.
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- 7 indicators of Emotional Suffering.
- Depression test
- Goldberg depression test
- Self-knowledge test
- how do others see you?
- Sensitivity test (PAS)
- Character test