The way you see yourself has the power to shape your entire life. How often does it happen that you love a dress so much or want to wear that unique colour, but you don’t as you lack confidence, feeling like you might not look good in it? People are often afraid of trying new things or are used to looking down on themselves. These might be the signs of low self-esteem, which leads to ruining your mental health slowly but surely. Low self-esteem is known to be the reason for anxiety or depression in many. In this blog, we will look over all the techniques to raise low self-esteem.
The Mind-Emotion Connection: How Self-Esteem Develops
Your negative thoughts can contribute to low self-esteem. It's important to understand where the negative thoughts that impact your self-esteem are coming from and what negative beliefs you have about yourself. Negative thinking can contribute to depression and low moods. However, it's important not to pathologize negative thinking patterns. It may be helpful to understand that these patterns of thinking may have been beneficial in childhood for self-protection, especially when navigating challenging situations. Now, as an adult, you can work to change negative thinking patterns with compassion.
Overcoming low self-esteem should be discussed more since it impacts several people. It's important to note that it can also be a sign of anxiety or depression. Therapists often use approaches such as Emotionally Focused Therapy (EFT) or Internal Family System (IFS) therapy to help people rebuild their perspective of themselves.
Signs of Low Self-Esteem
Low self-esteem has an impact on you in several ways, but what if I tell you that it is possible to fight it, and the key is to recognize the signs? Here are some signs of low self-esteem:
You are used to comparing yourself to others.
You are your worst critique.
You do not acknowledge your accomplishments.
Or you invalidate your achievements.
You feel unworthy of love or respect.
You are always focused on pleasing others.
You struggle to maintain relationships.
Your struggle in building healthy boundaries.
Failure is your worst fear.
“I’m not good enough” is your answer to every opportunity.
Signs that are recognizable in your body:
Poor posture
Lack of eye contact
Nervous habits; nail biting, fidgeting, grinding teeth, etc.
Avoiding social situations.
Do you recognize any of these signs in your behaviour? If yes, then keep reading to learn how to be less insecure in your mind and body.
15 Ways to Improve Your Self-Esteem
Gaining positive self-esteem is a gradual process, it requires consistency in loving yourself, constant efforts, and self-compassion.
Here are 15 practical strategies that help you raise your self-esteem.
Challenge Negative Self-Talk
Stop the habit of talking down to yourself. Recognize when you're being overly critical and challenge those thoughts with positive affirmations. This practice helps in stopping self-doubt and improving self-assurance.
Practice Self-Compassion
Rather than focusing on errors made and criticizing yourself, show yourself the same compassion that you would offer a friend. This helps reduce feelings of shame and improve self-esteem.
Set Realistic Goals
Divide goals into smaller chunks and set practical targets to achieve them. Every success that you achieve will motivate you by boosting your confidence and making you aware of your potential.
Focus on Strengths
List down all your skills, achievements, and other qualities. By so doing, you will find yourself channeling away from negativity to positivity, giving you more power to realize how strong and capable you are.
Seek Therapy for Self-Esteem
Support you in making changes and developing self-compassion. Self-esteem counselling can help you rebuild your true self and be truly proud of who you are.
Surround Yourself with Positive People
People who are close to you indeed have a huge influence on how you perceive yourself. One should get close to the people who inspire you and not those who discourage or put you down.
Exercise Regularly
Physical activity boosts endorphins, which make you feel better about yourself. Exercise is also a great way to improve self-image and self-confidence.
Practice Gratitude
Take a few moments every day to focus on what you're thankful for. This shifts your attention from what's lacking to what’s already good in your life.
Accept Compliments
Learn how to take compliments as well as give them out. Compliments make you understand that there are things about you that you may not like or admire but other people do.
Limit Social Media Use
Comparison is one of the most typical negative effects present on social media platforms. Try to spend less time online and remember that everyone only shows the best of their lives on social media, not their struggles or weaknesses.
Work on Self-Respect
Set personal limits and make choices that align with your principles. This helps to strengthen the idea that you are deserving of respect and of being loved.
Engage in Self-Care
Take time to care for yourself—whether it’s through meditation, relaxation, or indulging in a hobby. Self-care reinforces the message that you deserve kindness.
Keep a Journal
Writing down your thoughts and feelings can help you process your emotions and track your progress in building self-esteem.
Do Things That Make You Happy
Do tasks which make you cheerful. Positive emotions such as happiness and satisfaction enable one to have a better perception of life and self.
Celebrate Small Wins
Don't wait for major accomplishments to celebrate yourself. Acknowledge and appreciate small victories—they all contribute to boosting self-esteem.
Overcoming the Barriers to Self-Esteem
Barriers to self-esteem involve fear of failure, perfectionism, and comparing yourself with others. While fear of failure inhibits growth, perceiving failure as a learning opportunity empowers a person to tackle challenges. Practices such as diary writing, or self-esteem therapy, teach people to focus on the lessons instead of results.
Perfectionism creates unrealistic expectations and it is destructive for self-esteem. This mindset can be prevented by focusing on small victories and milestones. Low self-esteem can be addressed through therapy including Internal Family Systems-IFS, Which aids people in overcoming perfectionism.
The constant comparison to others especially on social media is another factor that contributes to low self-esteem. Practicing mindfulness is one of the ways that can be used by people to maintain attention on one’s self rather than focusing on comparison with others. Avoiding accounts that make you insecure is beneficial for self-esteem and overall welfare.
Final Thoughts: Building a Healthier Relationship with Yourself
At Luna Psychotherapy, Natalia, our certified psychotherapist, is here to support you on your journey toward healing and self-growth. Using a compassionate and personalized approach, Natalia works with therapy methods like IFS, DBT, and EFT to help you build self-esteem, manage anxiety, and navigate life’s emotional challenges. You don’t have to go through it alone—reach out to Luna Psychotherapy today and start the path toward a more confident, balanced you.
Comments