5 Ways to Improve Low Self-Esteem
Low Self-Esteem
Have you ever caught yourself speaking or thinking negative thoughts over yourself? Whether that’s negative thoughts about your appearance that day or a task you’re completing at that time. This is often what people who experience low self-esteem find themselves doing. Low self-esteem is characterized by a low opinion of oneself, whether that means you hold little value to your capabilities or even just to yourself.
Eventually, low self-esteem can take over and damage your mental health leading to depression and/or anxiety. Before your low self-esteem leads to this point, there are steps to take to improve your low self-esteem.
Ways to Improve Low Self-Esteem
1. Change the way you talk to/think about yourself
Instead of thinking or speaking negative things about yourself, try changing those thoughts into positive ones. Instead of thinking “My outfit doesn’t look right today,” pick one thing you like about your outfit such as “This shirt is my favorite color,” or “The color of this shirt makes my eyes stand out.” There are many ways to change the negative thought into a positive one by breaking it down. Maybe your outfit as a whole didn’t turn out the way you wanted, but that doesn’t change the fact that you like all of the pieces in their own individual way.
Try waking up in the morning and listening to/repeating positive affirmations about yourself, whether you believe them at first or not. Try leaving post-it notes of affirmations around your house, especially where you feel the most inadequate. Maybe that’s when you’re looking in the mirror or in the kitchen while cooking. Try leaving positive affirmations on your mirror or on your fridge so you will read them as you get ready or while you are cooking.
Another method to try would be responding to your negative thoughts as though your best friend, parent, or significant other was telling you these things about themselves. If your favorite person told you “I’m not good enough,” “I feel so ugly today,” “I’m not good at this,” etc., how would you respond? These aren’t statements you would say to the people that you love, so why would you say them to yourself?
2. Limit social media use
Social media can lead to comparison, whether that’s comparison about your body, skin, or lifestyle. Limiting your social media use if you know you are constantly on social media, can help limit the comparison you put on yourself. If you find yourself thinking that your life isn’t as fun, pretty, or interesting as so-and-so’s life because you stalked their social media page, it is time to limit your social media use.
Methods to reduce your social media use, especially if you have a difficult time limiting yourself or creating those boundaries, are to use apps to help limit your screen time on individual apps or hide those problem apps from your main home screen so that they are more difficult to access. Another great method would be to leave your phone outside of your bedroom or other space that is used as a more peaceful space to rest or relax. This is a great way to make sure you spend less time on social media.
3. Create and set boundaries
To create and set boundaries, first you need to recognize the situations that you need to set boundaries in and understand why you need those boundaries. Do you have a particular situation that drains you? Do you work too much and never take a break? Do you say ‘yes’ to helping everyone that you can? Understand that you can’t do it all for the sake of your mental health and self-esteem. Trying to do it all and exhausting yourself, and “failing” when you can’t do everything does not help low self-esteem.
Make sure you set these boundaries early on and make sure they are clear to those around you. When setting these boundaries, try your best not to apologize or give long explanations to those you are setting your boundaries with. You do not need to apologize for protecting your mental health and peace because you are doing nothing wrong, even if people are offended by your boundaries. The best way to set these boundaries is to try not to make it personal, do not blame the other person for the boundary you are setting, make it a point to set the boundary based on what you want and need for yourself.
4. Focus on what you’re good at
Make sure you take the time to complete tasks and participate in activities that you know you are good at. Taking the time to make these tasks/activities a priority can remind yourself of the things that you are good at and remind yourself that you do have talents, even if it is the smallest thing. Maybe you are skilled at organizing, drawing, running, or playing a sport. When you have to complete or learn a new task that you’re not as skilled at, take the time later in the day to remind yourself that you are talented at something else.
5. Take time to practice self-care
Self-care can look different to everybody, maybe that means relaxing in your living room with a good movie and a face mask, cleaning your apartment, cooking or baking, reading a book, or even playing a video game. Whatever the self-care method may be, make sure you are taking the time to pour into yourself in a way that brings you joy and peace. Prioritize the time to practice self-care.
If you are unsure of the different ways you can practice self-care, do the research to get ideas on different methods that people use. You can also just focus on the things that you already know that you love and appreciate doing for yourself. Even if you already have a self-care method or hobby, try finding another one that is strictly a screen-free hobby. This can help you spend more time appreciating yourself as well as cut down on negative screen-time.
Sources
https://www.healthdirect.gov.au/self-esteem
https://psychcentral.com/blog/how-does-low-self-esteem-negatively-affect-you#1 (low self-esteem = depression and anxiety (multiple other sources state this as well: https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health, https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/.)
https://www.verywellmind.com/signs-of-low-self-esteem-5185978