Self-esteem refers to the subjective evaluation of one's worth, capabilities, and value as a person. It is a measure of how positively or negatively one views oneself. A person with high self-esteem is likely to have a positive self-image, feel confident, and be assertive in their life, while someone with low self-esteem may struggle with self-doubt, feelings of inadequacy, and insecurity.
Common causes of low self-esteem:
Adverse childhood experiences (ACEs): Adverse childhood experiences, including abuse, neglect, criticism, or a lack of attention or validation, can leave an individual with negative feelings about themselves that carry into adulthood.
Negative self-talk: Continuously criticizing oneself, magnifying faults, and focusing on mistakes can contribute to low self-esteem.
Unrealistic standards: Setting overly high or unrealistic expectations for oneself can lead to feelings of failure and low self-worth.
Social comparisons: Constantly comparing oneself to others and feeling inferior can harm self-esteem.
Unhealthy relationships: Being in a toxic or abusive relationship can result in negative self-perception.
Discrimination: Experiencing discrimination or marginalization can lead to internalized feelings of inferiority.
Trauma: Traumatic events such as violence, assault, or serious illness can affect one's sense of self-worth.
Mental health conditions: Mental health conditions like depression, anxiety, and eating disorders can negatively impact self-esteem.
Physical appearance: Negative body image, dissatisfaction with physical appearance, and body dysmorphia can lead to low self-esteem.
Life transitions: Major life changes such as job loss, relationship breakdown, or retirement can cause a shift in self-perception.
Overall, low self-esteem can manifest in various ways and can have a significant impact on an individual's well-being and quality of life. Understanding the causes of low self-esteem can help identify potential areas for improvement and support individuals in building their confidence and self-worth.
Self-Help for Low Self-Esteem
Here are ten things a person can do to improve their self-esteem:
Practice self-care: Engaging in self-care activities such as exercising, eating healthy, getting enough sleep, and taking time for oneself can improve self-esteem by showing oneself that they are worthy of care and attention.
Celebrate accomplishments: Acknowledge and celebrate accomplishments, even small ones, to recognize personal achievements and build self-confidence.
Challenge negative self-talk: Identify negative self-talk and challenge it with positive affirmations and self-talk. Focus on strengths and positive qualities rather than on perceived flaws or shortcomings.
Set realistic goals: Set realistic goals and work towards achieving them. Breaking down larger goals into smaller, achievable steps can help build a sense of accomplishment and improve self-esteem.
Practice mindfulness: Mindfulness practices such as meditation, deep breathing, or yoga can help individuals stay present and in the moment, reducing self-doubt and anxiety.
Surround oneself with positive people: Surrounding oneself with supportive, positive, and encouraging people can provide a sense of belonging and acceptance, which can contribute to improved self-esteem.
Learn new skills: Learning new skills or hobbies can provide a sense of accomplishment and increase self-confidence.
Express oneself creatively: Engaging in creative activities like art, writing, or music can provide a sense of fulfillment and improve self-esteem by promoting self-expression and personal growth.
Practice assertiveness: Practicing assertiveness and setting boundaries can help individuals feel more in control and respected, improving self-esteem.
Seek professional help: If low self-esteem is affecting one's life and well-being, seeking professional help from a therapist or counselor can provide support and guidance in building self-esteem.
Improving self-esteem is a gradual process that requires commitment and effort. By incorporating these practices into one's life, individuals can improve their self-perception and cultivate a more positive self-image.
