Self-esteem, the way we perceive and value ourselves, plays a crucial role in our mental health and overall well-being. When our self-esteem is low, it can cast a shadow over every aspect of our lives, from our relationships to our work performance. But what exactly is low self-esteem, and how can we work to improve it? Let’s explore the psychological forces at play and the steps we can take to build a healthier sense of self-worth.
What is Low Self-Esteem?
Low self-esteem is characterized by a persistent sense of inadequacy, self-doubt, and a lack of confidence in one’s abilities or worth. It often stems from negative self-perceptions and a tendency to focus on perceived flaws or failures. People with low self-esteem may feel unworthy of love, success, or happiness, and they may struggle to assert themselves or pursue their goals.
This negative self-view can be influenced by a variety of factors, including:
- Childhood experiences: Negative experiences in childhood, such as criticism, neglect, or bullying, can lay the foundation for low self-esteem in adulthood (Orth & Robins, 2022).
- Social comparisons: Constantly comparing ourselves to others, especially in the age of social media, can lead to feelings of inadequacy and self-doubt (Fardouly et al., 2018).
- Negative thought patterns: Cognitive distortions, such as catastrophizing or black-and-white thinking, can reinforce feelings of worthlessness and perpetuate low self-esteem (Beck, 2020).
- Trauma or abuse: Experiencing trauma or abuse, whether physical, emotional, or sexual, can severely impact self-esteem and lead to long-lasting psychological effects (Van der Kolk, 2014).
Low self-esteem is not just a fleeting feeling of insecurity; it can become a deeply ingrained part of how we see ourselves, affecting our mental health, relationships, and overall quality of life.
How to Improve Our Self-Esteem:
Improving self-esteem is a gradual process that requires self-awareness, effort, and often, professional support. Here are some strategies to help build a healthier sense of self-worth:
- Challenge Negative Thoughts: One of the most effective ways to improve self-esteem is to identify and challenge the negative thoughts that fuel self-doubt. Cognitive Behavioural Therapy (CBT) techniques can be particularly helpful in this regard. By questioning the validity of these thoughts and replacing them with more balanced and realistic ones, we can begin to shift our self-perception (Beck, 2020).
- Practice Self-Compassion: Treat yourself with the same kindness and understanding that you would offer to a friend. Self-compassion involves recognizing that everyone makes mistakes and that imperfection is a part of being human (Neff, 2011). By practicing self-compassion, we can reduce the harsh self-criticism that often accompanies low self-esteem.
- Set Realistic Goals: Setting and achieving small, realistic goals can help build confidence and a sense of accomplishment. Start with manageable tasks and gradually work your way up to more challenging ones. Celebrate your successes, no matter how small they may seem (Locke & Latham, 2002).
- Surround Yourself with Supportive People: The people we spend time with can have a significant impact on our self-esteem. Seek out relationships with individuals who uplift and support you, and distance yourself from those who are overly critical or negative (Reis et al., 2000).
- Engage in Activities You Enjoy: Participating in activities that bring you joy and a sense of fulfilment can help boost your self-esteem. Whether it’s a hobby, sport, or creative pursuit, doing things you’re passionate about can remind you of your strengths and abilities (Seligman, 2011).
- Take Care of Your Physical Health: Physical health and mental health are closely linked. Regular exercise, a balanced diet, and adequate sleep can all contribute to a more positive self-image (Penedo & Dahn, 2005).
Low self-esteem can be a challenging and pervasive issue, but it is not insurmountable. By understanding the roots of our self-doubt and taking proactive steps to challenge negative thoughts, practice self-compassion, and seek professional support, we can begin to build a healthier and more positive sense of self-worth. Remember, improving self-esteem is a journey, and it’s okay to seek help along the way.
Here at Sehat Psychology we have psychologists who can assist in improving your self esteem. If you or someone you know are struggling with their sleep, book an appointment with our psychologist, to provide assistance through these difficult times. You can book appointments by calling(08) 7079 9529 or emailing us at admin@sehatpsychology.com.au
Works Cited
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.
Fardouly, J., Diedrichs, P. C., Vartanian, L. R., & Halliwell, E. (2018). Social comparisons on social media: The impact of Facebook on young women’s body image concerns and mood. Body Image, 26, 38-45.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.
Neff, K. D. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Orth, U., & Robins, R. W. (2022). The development of self-esteem. Current Directions in Psychological Science, 31(4), 339-345.
Penedo, F. J., & Dahn, J. R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), 189-193.
Reis, H. T., Sheldon, K. M., Gable, S. L., Roscoe, J., & Ryan, R. M. (2000). Daily well-being: The role of autonomy, competence, and relatedness. Personality and Social Psychology Bulletin, 26(4), 419-435.
Seligman, M. E. P. (2011). Flourish: A Visionary New Understanding of Happiness and Well-being. Free Press.
Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.