Self-esteem is our perception of our self-worth. Having a positive self-image and self-esteem can be impactful in all areas of our lives. High self-esteem is related to better health and well-being, lower mental health challenges, and better relationships. Lower self-esteem is related to depression, anxiety, substance misuse, and difficulties in relationships. Here are some tips on raising self-esteem.
What do you say to yourself? How are you talking to yourself? Are your thoughts positive, negative, or neutral? Are they rational and based on facts? We are often our own harshest critic. Is what you are saying to yourself something you would say to a friend? If not, try changing what you tell yourself.
We are wired for survival and to focus on what can go wrong. That can make it easy for us to stay in a negative pattern of thinking! Challenge those negative thoughts so that you can celebrate your wins, move past mistakes, and see your value.
We all have strengths-and some of them are quite unique! Make a list of your strengths. Keep it somewhere you can go back to it again, like a Post-it note or in a journal. Review it from time to time to remind yourself of these strengths. Having a hard time thinking of some? Think about compliments you’ve received in the past; those compliments you’ve heard multiple times are likely some of your strengths!
Mindfulness includes non-judgmental, open, and curious thoughts. Being non-judgmental and open can help us be less critical to ourselves and also reduce comparisons to others. Mindful practices can also help us be more kind, patient, and empathetic with ourselves, which can help boost our confidence.
SMART goals are Specific, Measurable, Achievable, Realistic and Timely. Setting goals that are realistic can help us see our movements forward. And when we accomplish goals, we get a confidence boost! Check out tips for SMART goals here: https://extension.unh.edu/blog/2024/02/smarter-goals-new-years-beyond
A growth mindset is believing that our abilities can be developed through effort and persistence. When we have a growth mindset, we can see failures as an opportunity to learn, and we embrace challenges. Having a growth mindset can help us feel more competent and confident.
Taking care of ourselves physically, cognitively, emotionally, and mentally can help us feel more confident. When we nurture ourselves, we are telling ourselves, and others, that we are worth it! And self-care can help us have a positive outlook, also increasing our self-esteem. Check out some self-care tips here: https://extension.unh.edu/blog/2020/11/mindfully-maintaining-your-emotional-health
Mann, M., Hosman, C. M. H., Schaalma, H. P., Nanne K. de Vries, N. K. (2004). Self-esteem in a broad-spectrum approach for mental health promotion. Health Education Research, 19(4), 357–372. https://doi.org/10.1093/her/cyg041
Pandey, R., Tiwari, G. K., Parihar, P., & Rai, P. K. (2019). Positive, not negative, self-compassion mediates the relationship between self-esteem and well-being. Psychology and psychotherapy: Theory, research and practice, 94(1), 1-15. https://doi.org/10.1111/papt.12259
The Yale Ledger (2023). Seven proven tips for building lasting self-esteem and boosting your confidence. https://campuspress.yale.edu/ledger/7-proven-tips-for-building-lasting-self-esteem-and-boosting-your-confidence/
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