Low Self-esteem

Definition

Self-esteem refers to an individual’s personal evaluation of their own worth, encompassing values, morals, and self-confidence. It plays a fundamental role in shaping how people view themselves and interact with the world.

Throughout an individual’s developmental span, self-esteem typically grows and evolves. However, maintaining a balance is crucial, as both excessively high and significantly low self-esteem can contribute to psychological and interpersonal difficulties.

While low self-esteem is not classified as a clinical disorder, it is often regarded as an underlying factor contributing to a variety of mental health concerns. Therefore, understanding the different levels and expressions of self-esteem is essential for fostering healthy emotional development and daily functioning.

Causes

Several contributing factors may lead to the development of low self-esteem, including:

  • Ruminating over negative memories or distressing thoughts
  • Persistent negative self-talk or self-criticism
  • The presence of a mental health disorder
  • Low levels of resilience and the use of maladaptive coping strategies
  • Obsessive rumination on specific issues or perceived failures

These factors may culminate in a diminished sense of self-worth, resulting in decreased confidence in one’s own capabilities. Early identification of such patterns can be pivotal in preventing further psychological distress.

Signs and Symptoms

Individuals experiencing low self-esteem may exhibit the following indicators:

  • Negative social comparisons: Consistently comparing oneself to others—especially through upward social comparisons—can lead to feelings of inferiority and dissatisfaction.
  • Self-doubt: Individuals may frequently question or regret past decisions, often fixating on “what could have been” and experiencing guilt or remorse.
  • Fear of failure: A lack of belief in one’s ability to succeed may lead to avoidance behaviors, premature withdrawal from tasks, or hesitation to pursue new goals.
  • Difficulty accepting positive feedback: Compliments or affirmations are often met with skepticism, as individuals with low self-esteem tend to doubt both their own capabilities and the sincerity of others.
  • Poor boundary setting: Due to people-pleasing tendencies, individuals may find it difficult to assert personal boundaries for fear of causing discomfort or conflict.
  • Hopelessness: A pervasive belief that the future holds little to no promise can lead to self-sabotaging behaviors and a reluctance to seek out positive opportunities. This outlook may result in attributing personal setbacks to external sources, reinforcing feelings of helplessness.

Treatment

Therapy: 

  1. Cognitive Behavioral Therapy (CBT): CBT can be helpful in order to raise levels of self esteem in an individual. By identifying negative thought processes, one can learn to better manage it with healthier coping strategies so as to not affect behavior and perception of oneself in the future. Therapists in CBT often encourage clients to identify their own emotions that are deviant while also educating them about strategies they can use to cope with their thoughts better.
  2. Compassion focused therapy (CFT): Compassion focused therapy is often used in cases of low self esteem. CFT focuses on providing clients with resources for practicing self compassion in order to alleviate some of the shame and self criticism clients with low self esteem might often feel. It aims to inform individuals to treat themselves with kindness and not judge their past choices or decisions too harshly. It encourages people to inculcate resilience and emotional regulation.
  3. Assertiveness training: Assertiveness training allows individuals to regard their ideas and opinions as valid and worthy of expression. It is especially helpful in cases of low self esteem since it would encourage individuals to hold their ground when engaging in conversations with others instead of agreeing to everyone to avoid any conflict. In a clinic, training is carried out by selecting scenarios where assertiveness is required but not realised by the client. The therapist then might educate the client regarding the benefits of assertiveness. Lastly, the client then would develop more assertive strategies with the help of the therapist and apply them to various scenarios.

The following strategies can assist individuals in building healthier levels of self-esteem:

  • Fostering hopeful thinking: Reframing past experiences in a more constructive light can reduce anxiety and pave the way for more optimistic future planning.
  • Seeking social support: Openly communicating with trusted friends or family members can alleviate emotional burdens. Hearing the perspectives of others who have faced similar challenges may offer reassurance and motivation.
  • Engaging in self-care: Dedicating time to self-nurturing activities—such as meditation, physical exercise, nature walks, reading, or skincare—can enhance personal well-being. These practices encourage mindfulness, promote self-reflection, and reinforce the value of prioritizing oneself.

Conclusion: Improving your self-esteem can lead to a stronger sense of purpose. With the right tools and support systems, you can begin to challenge your self-doubt and become more confident.

Related Resources: If you are struggling to feel confident in your decisions, access these self esteem related resources: 

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