When you feel good about yourself, life feels a little lighter.
Self-esteem doesn’t just shape how we view ourselves—it impacts every aspect of our mental and physical health. According to Dr. Sanam Hafeez, a New York City neuropsychologist, self-esteem is about how we evaluate our worth, abilities, and qualities. And when self-esteem is low, it can pave the way for mental health struggles like anxiety and depression.
The good news? You can actively work on improving your self-esteem, and by doing so, significantly boost your emotional health. If you’re looking for ways to elevate how you feel about yourself, here are 10 practical strategies to help you grow your self-worth and emotional wellbeing.
1. Surround Yourself with Supportive People
The company you keep can have a huge impact on your self-esteem.
Build a network of supportive, encouraging individuals who lift you up rather than bring you down. Dr. Annia Raja, a clinical psychologist, stresses the importance of surrounding yourself with those who embrace a growth mindset and motivate you to pursue your passions. Positive social connections help reinforce a healthy self-image, so make it a priority to invest in relationships that foster love and support.
2. Look Inward for Validation
It’s tempting to seek validation from others, but the foundation of lasting self-esteem comes from within.
Spend time reflecting on your unique strengths, values, and accomplishments. Angela Ficken, LICSW, a Boston-based psychotherapist, recommends taking small steps by acknowledging one positive trait each day, then building on it. Celebrate your personal victories and focus on your talents rather than flaws. This will empower your sense of competence and worth.
3. Break the Cycle of Negative Self-Talk
Our inner dialogue has a powerful effect on how we feel about ourselves.
Negative self-talk can trap us in a cycle of self-doubt and criticism, but it’s possible to break free. Dr. Hafeez advises replacing phrases like “I can’t do this” with more empowering thoughts, such as, “I can do this if I take it step by step.” By challenging negative thoughts, you’ll nurture a mindset that celebrates growth over perfection.
4. Set Realistic Goals
Setting achievable goals and working toward them is a great way to boost self-esteem, but remember, the key is to set goals that are challenging, yet attainable.
Dr. Raja encourages using the SMART method (Specific, Measurable, Achievable, Relevant, Time-based) to craft goals that build self-worth as you reach them. Don’t forget to celebrate your progress along the way – each small victory will fuel your confidence.
5. Practice Self-Compassion
Nobody’s perfect, and that includes you. When life doesn’t go as planned, practice self-compassion instead of harsh self-judgement.
Kate O’Brien, a psychotherapist in New York, explains that offering yourself kindness, especially during tough times, helps reduce unnecessary comparison to others and lowers feelings of inadequacy. Studies show that self-compassion after failure can increase resilience and motivate you to keep moving forward – just as you would encourage a friend to do.
6. Get Moving
Physical activity isn’t just about staying fit, it’s also about feeling good.
Even a modest exercise routine can do wonders for your self-esteem. According to Amira Martin, LCSW-R, a psychotherapist in New York, regular movement – whether it’s walking, yoga, or anything that gets your body moving – has been shown to reduce stress, boost mood, and improve your overall sense of wellbeing. So get moving and feel the confidence boost that comes with it.
7. Prioritise Restful Sleep
Sleep is essential for emotional and physical health, and it plays a major role in how you feel about yourself.
Ample, high-quality sleep can improve your mood, sharpen your focus, and elevate self-esteem. Research shows that individuals who get between seven to eight hours of sleep regularly tend to experience better mental health and a more positive outlook. So if you’re feeling low, prioritise sleep and wake up feeling refreshed and ready to take on the world.
8. Invest in Learning New Skills
Whether it’s a new hobby, professional development, or mastering a new task, developing new skills is a great confidence booster.
Amira Martin emphasises that learning something new enhances your sense of accomplishment, which in turn raises self-esteem. Studies show that even older adults who pick up new skills, like learning a language or a computer program, report improvements in both self-esteem and cognitive function.
9. Do More of What You Love
Life’s too short to spend time doing things that drain you.
Make sure to carve out time for activities that bring you joy, whether it’s painting, hiking, or reading. Dr. Raja points out that engaging in enjoyable hobbies helps improve emotional health and as a result, your self-esteem. So indulge in what makes you feel happy, creative, and fulfilled.
10. Seek Professional Support
If your self-esteem is rooted in past trauma or difficult experiences, it might be helpful to seek support from a therapist.
Lisa Lawless, PhD, suggests that therapy can help you explore the origins of low self-esteem and provide tools to rebuild your self-worth. Talking to a therapist can offer insight into patterns from your upbringing or past relationships and provide a safe space to heal.
IN CONCLUSION
Improving self-esteem is a journey, but with the right strategies, you can make meaningful progress toward a more positive and empowered sense of self. By practising self-compassion, surrounding yourself with support, and prioritising your wellbeing, you can significantly boost your emotional health and lead a more fulfilled life. Start small, be kind to yourself, and celebrate the steps you take along the way. You’ve got this!
