Self-esteem is a result of the way you feel about yourself. It also influences and is expressed through the way you treat yourself and interact with others. Healthy self-esteem helps you build security, confidence, self-worth, set new goals, increase creativity, and promote success.
| When you have high self-esteem, you: | When you have low self-esteem, you: |
| Feel good about who you are | Think negatively about yourself and feel pessimistic |
| Recognize and appreciate your positive qualities | Devalue yourself and feel guilty |
| Feel satisfied with yourself | Consider yourself incapable of succeeding or handling tasks |
| Believe in your abilities | Are afraid of change |
| Feel accepted by others | Feel afraid to talk to others and believe you are uninteresting |
What can lower self-esteem?
- Difficult situations at work or with a partner, family, community, or others.
- Being very sensitive to everyday events.
- Experiencing failure, distress or anxiety, or dealing with conditions such as erectile dysfunction, being overweight, obesity, illnesses, negative experiences, or fear.
- The type of education and experiences received during childhood.
Some steps to increase it:
- Make a list of your strengths and positive qualities.
- Replace “I can’t” with “I can” and remind yourself of past achievements.
- Do your best and avoid placing excessive demands on yourself.
- Spend time with people you care about and show kindness toward others.
- Identify situations that affect your self-esteem.
- Pay attention to how you talk to yourself and how you react to situations.
- Challenge negative thoughts and identify harmful thinking patterns.
- Avoid thoughts that keep you stuck in negativity.
- Do not minimize your achievements or underestimate yourself.
- Avoid drawing negative conclusions without sufficient evidence.
- Practice self-compassion and accept that everyone makes mistakes.
- Reflect on what you can improve or change in your thoughts.
- Engage in hobbies you enjoy.
- Get at least 30 minutes of physical activity each day.
- Eat a balanced diet and stay hydrated.
- Aim for 7 to 9 hours of sleep every day.
Seek help from a mental health professional if you experience persistent low self-esteem and find it difficult to cope with daily life. Self-esteem can be learned, strengthened, and improved over time.
References:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/self-esteem/art-20045374
