Self-esteem can play a powerful role in how we see ourselves, how we show up in relationships, and how we navigate the world. When self-esteem is healthy, it can be easier to feel confident, capable, and deserving of good things. When it’s low, everyday situations can feel overwhelming and discouraging.

However, low self-esteem is something that can change. With the right tools, support, and self-awareness, it’s possible to challenge old beliefs, quiet negative self-talk, and build a more compassionate relationship with yourself. In this blog, we’ll explore what self-esteem really is, how it affects mental health, and evidence-based ways to boost self-esteem.

What is self-esteem?

Self-esteem refers to how you view your own worth and abilities. Someone with healthy self-esteem generally sees themselves as “good enough.” They may view themselves as not perfect, but capable, deserving, and able to handle life’s challenges. They may still experience self-doubt, but it doesn’t define who they are.

On the other hand, low self-esteem may involve persistent feelings of inadequacy, self-criticism, or shame. People with low self-esteem may believe they’re not smart enough, attractive enough, successful enough, or worthy of love and respect. These beliefs can be reinforced by negative self-talk and past experiences, rather than the objective truth.

Is low self-esteem a mental health problem?

While low self-esteem is not a formal mental health diagnosis, it is closely connected to many mental health concerns. Low self-esteem can show up alongside depression, anxiety, trauma, and chronic stress. When someone constantly doubts themselves or feels unworthy, it can impact mood, motivation, and emotional well-being.

Low self-esteem can also affect relationships and work life. People with low self-esteem may avoid setting boundaries, struggle with perfectionism, fear failure, feel incompetent, or hold back from opportunities because they don’t believe they are capable. Even individuals who appear confident on the outside can be quietly battling low self-esteem.

How to boost self-esteem

If you’re looking for practical ways to boost self-esteem, the following strategies can help you start shifting how you see yourself and your abilities.

  1. Pay attention to your self-talk: Notice how you speak to yourself throughout the day. Do you criticize yourself harshly or assume the worst about your abilities? Do you put yourself down or call yourself names? Negative self-talk can slowly erode self-esteem. Practice replacing self-criticism with more balanced, compassionate thoughts. Think about what you would say to a friend.
  2. Build a growth mindset: A growth mindset means viewing challenges and mistakes as opportunities to learn. When you believe skills and confidence can be developed over time, setbacks or failures feel less personal and more manageable.
  3. Address perfectionism: Perfectionism can go hand in hand with low self-esteem. Setting unrealistically high standards can leave you feeling like you’re never good enough. Try focusing on your progress instead of perfection. Celebrate effort, not just outcomes.
  4. Surround yourself with supportive people: Healthy relationships can reinforce a more positive self-image. Spending time with people who respect and value you can help counteract internal doubts and allow you to practice being your authentic self.
  5. Practice boundaries and self-care: Saying “no,” protecting your time, and prioritizing rest are acts of self-respect. Treat yourself like someone whose well-being you’re responsible for. Small, consistent acts of self-care can send a powerful message to yourself that you are worthy.

Therapy for low self-esteem

Therapy, including Cognitive Behavioral Therapy (CBT) and EMDR, can be especially effective for addressing low self-esteem or low self-confidence. A licensed therapist can help you uncover where self-critical patterns come from, challenge negative thought patterns, and develop healthier coping strategies.

Therapeutic approaches may focus on building self-compassion, strengthening confidence, and reducing perfectionism and negative self-talk. Working with a therapist provides a safe, nonjudgmental space to practice new ways of thinking and relating to yourself.

If you’re interested in therapy for low self-esteem, findmytherapist.com can help you connect with a local therapist who fits your needs, preferences, and goals.

Takeaway

Low self-esteem can quietly influence nearly every part of life, but it doesn’t have to stay that way. By becoming aware of negative self-talk, adopting a growth mindset, addressing perfectionist tendencies, and seeking support when needed, it’s possible to build confidence and self-esteem over time.

If you’re struggling, know that help is available. Whether you’re just beginning to explore ways to boost self-esteem or looking for professional support, taking that first step is already a sign of strength.