Self-esteem is a crucial aspect of mental health, influencing how we perceive ourselves and interact with the world. Building self-esteem can lead to improved confidence, better relationships, and overall wellbeing. This article explores evidence-based strategies to enhance self-esteem, supported by scientific research.
Keywords: how to build self-esteem, improve self-esteem, self-confidence, mental health, positive self-image, Australian mental health
Understanding Self-Esteem
Self-esteem refers to an individual’s overall subjective sense of personal worth or value. It encompasses beliefs about oneself as well as emotional states, such as triumph, despair, pride, and shame (Baumeister, 1999). High self-esteem is linked to positive outcomes in various life domains, including mental health, social relationships, and academic and occupational success (Orth & Robins, 2014).
Key Strategies to Build Self-Esteem
1. Practice Self-Compassion
Self-compassion involves treating yourself with kindness and understanding during times of failure or distress, rather than being self-critical. Research shows that self-compassion is strongly associated with higher self-esteem (Neff, 2011). Techniques include:
- Positive Self-Talk: Replace negative thoughts with positive affirmations.
- Mindfulness: Stay present and acknowledge your feelings without judgement.
2. Set Realistic Goals
Setting and achieving realistic goals can boost your sense of accomplishment and self-worth. Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) to set goals that are:
- Attainable: Ensure goals are realistic and within your capabilities.
- Incremental: Break larger goals into smaller, manageable tasks (Locke & Latham, 2002).
3. Cultivate Healthy Relationships
Surrounding yourself with supportive and positive people can enhance your self-esteem. Engage with individuals who:
- Encourage and Support You: Seek friends and family who provide positive reinforcement.
- Avoid Toxic Relationships: Distance yourself from those who are consistently negative or critical (Harris & Orth, 2020).
4. Focus on Strengths
Acknowledging and utilising your strengths can reinforce a positive self-image. Strategies include:
- Strengths Inventory: Identify your strengths and find ways to use them in daily life.
- Celebrate Successes: Regularly reflect on your achievements and strengths (Seligman, 2011).
5. Engage in Physical Activity
Regular physical exercise is linked to improved self-esteem and mental health. Physical activity releases endorphins, which can enhance mood and self-perception (Fox, 1999). Activities include:
- Aerobic Exercise: Running, swimming, or cycling.
- Strength Training: Weightlifting or resistance exercises.
6. Practice Gratitude
Gratitude involves recognising and appreciating the positive aspects of your life. Practicing gratitude can lead to higher self-esteem by shifting focus away from negative thoughts (Emmons & McCullough, 2003). Techniques include:
- Gratitude Journaling: Write down things you are thankful for each day.
- Expressing Thanks: Verbally acknowledge your gratitude to others.
7. Seek Professional Help
Professional support can be beneficial for those struggling with low self-esteem. Therapy options include:
- Cognitive-Behavioural Therapy (CBT): Helps identify and change negative thought patterns (Beck, 2011).
- Humanistic Therapy: Focuses on self-growth and self-actualisation (Rogers, 1961).
Long-Term Maintenance of Self-Esteem
Building self-esteem is an ongoing process that requires consistent effort. Tips for long-term maintenance include:
- Regular Self-Reflection: Periodically assess your progress and adjust your strategies.
- Continuous Learning: Engage in activities that promote personal growth and development.
- Self-Care Practices: Prioritise activities that nurture your mental, emotional, and physical health.
Conclusion
Building self-esteem is essential for fostering a positive self-image and overall mental wellbeing. By practicing self-compassion, setting realistic goals, cultivating healthy relationships, focusing on strengths, engaging in physical activity, practicing gratitude, and seeking professional help, individuals can enhance their self-esteem and lead more fulfilling lives. Implementing these evidence-based strategies can lead to lasting improvements in how you perceive and value yourself.
References
- Baumeister, R. F. (1999). The self in social psychology. Psychology Press.
- Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
- Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
- Fox, K. R. (1999). The influence of physical activity on mental well-being. Public Health Nutrition, 2(3a), 411-418.
- Harris, M. A., & Orth, U. (2020). The link between self-esteem and social relationships: A meta-analysis of longitudinal studies. Journal of Personality and Social Psychology, 119(6), 1459-1477.
- Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), 705-717.
- Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.
- Orth, U., & Robins, R. W. (2014). The development of self-esteem. Current Directions in Psychological Science, 23(5), 381-387.
- Rogers, C. R. (1961). On becoming a person: A therapist’s view of psychotherapy. Houghton Mifflin Harcourt.
- Seligman, M. E. P. (2011). Flourish: A visionary new understanding of happiness and well-being. Free Press.
How to get in touch
If you or your NDIS participant need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@calmandcaring.com.
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