Are you someone who feels like you’re in a constant battle with your inner critic? Someone who questions being good enough, smart enough, or social enough at every turn?
You’re not alone.
Low self-esteem is a universal human experience that many individuals struggle with on a daily basis. In a world where we are exposed to social media and relentless advertisements, it becomes so easy to fall into a trap of self-doubt and comparison.
Read on as we explore the impacts of having low self-esteem, common symptoms, and how to break free from the cycle to achieve more confidence and self-assuredness in your life.
Self-esteem is defined as the way that people feel about themselves. It is something that takes into account a number of psychological constructs, including:
When individuals struggle with low self-esteem, one or more of these constructs are undermined, leading to a diminished sense of self-worth and a tendency to become more self-critical and withdrawn.
There are a number of reasons why our self-esteem can rise and fall. Some things that may contribute to low self-esteem include:
Research also notes low self-esteem to be a product of various physiological, physical, and social consequences during these adolescent periods. These include depression, anxiety, suicidal ideations, eating disorders, violent behaviours, and substance use.
Low self-esteem can have both pervasive and harmful effects on all parts of our lives. Individuals who are struggling with low self-esteem are often experiencing persistent feelings of self-doubt, inadequacy, and worthlessness.
Often, low self-esteem can play a role in our relationships, causing us to withdraw from social gatherings or ignite anxiety in our romantic partnerships.
This negative self-perception can hinder personal and professional growth, leading to difficulty in setting goals, making decisions, and following through on commitments. Low self-esteem can even contribute to heightened levels of anxiety, stress, and depression, impacting our mental health and well-being.
Though the idea of low self-esteem may be relatively straightforward, it is not always expressed in the same way from one person to the next.
There are a range of signs that indicate low self-esteem, such as:
Noticing the common signs of low self-esteem is a necessary step to begin the process of breaking the cycle.
Shifting daily habits and cultivating intentional thoughts can significantly impact the rewiring of your brain and elevate your self-esteem.
Here are five steps designed to facilitate this transformation.
Being more self-aware means that we are more attuned to our thoughts, emotions, and feelings, as well as their impact on ourselves and others. It involves a level of mindfulness where we compassionately acknowledge the way we see ourselves, including our strengths and weaknesses, values and beliefs.
When we become self-aware, we are more willing to identify potentially damaging patterns in our thoughts or behaviours, such as negative self-talk. In turn, we are more likely to begin challenging these thoughts, helping us take control and begin shifting towards more self-acceptance and compassion.
The next steps can contribute to growing our self-awareness and boosting self-esteem.
Having negative thoughts is a very human experience. That being said, it can be detrimental to our self-esteem when we allow these negative thoughts to spin out of control.
Rumination is a tricky habit that evolves from negative thoughts, involving the repetitive dwelling and overanalyzing of past mistakes, shortcomings, or perceived failures.
Challenging our negative beliefs and putting an end to rumination involves a mindful approach.
Some helpful techniques involve:
This approach can empower us to break free from destructive patterns and cultivate a more positive mindset.
Self-compassion complements self-esteem by providing an alternative way to nurture one's sense of worth.
Rather than relying solely on our external validation or personal achievements, self-compassion emphasizes treating oneself with kindness, respect, humility, and understanding. Together, these features can help foster a deeper and more stable sense of well-being.
Being kind to ourselves in the face of adversity or hardships can help counteract self-doubt and instead inspire resilience, motivation, and confidence.
There is a ton of power in shifting our focus towards our strengths. Recognizing the talents, abilities, and skills we bring to the table can empower a more balanced and positive self-perception.
Drawing from our past successes can help reinforce the idea that we are capable of overcoming challenges and achieving our goals.
Areas that we can draw from include:
Consider jotting down a few of the strengths that inspire confidence in you on a piece of paper or note on your phone. Having these reminders present in times of self-doubt can help reframe our mindset.
Therapy is an essential tool that many individuals use to improve their self-esteem.
Within the therapeutic setting, you will learn valuable skills and insights that empower you to cultivate a healthier relationship with yourself and improve your self-esteem.
Some of these include:
To learn more, book a free 30-minute virtual session with a licensed therapist at On Your Mind Counselling today.
Having read this post shows a ton of strength in your willingness to learn, grow, and gain the skills to become the best version of yourself.
We applaud you for the work you’ve done thus far.
Remember that our self-esteem is malleable and capable of changing. With continued dedication and support, it is possible to create a healthier relationship with yourself and begin thriving in all aspects of your life.
Written by Sally Polus BSW, MSW, RSW
