Self-esteem: Take steps to feel better about yourself
If you have low self-esteem, harness the power of your thoughts and beliefs to change how you feel about yourself. Start with these steps.By Mayo Clinic Staff
Low self-esteem can negatively affect virtually every facet of your life, including your relationships, your job and your health. But you can boost your self-esteem by taking cues from types of mental health counseling.
Consider these steps, based on cognitive behavioral therapy.
1. Identify troubling conditions or situations
Think about the conditions or situations that seem to deflate your self-esteem. Common triggers might include:
- A work or school presentation
- A crisis at work or home
- A challenge with a spouse, loved one, co-worker or other close contact
- A change in roles or life circumstances, such as a job loss or a child leaving home
2. Become aware of thoughts and beliefs
Once you've identified troubling situations, pay attention to your thoughts about them. This includes what you tell yourself (self-talk) and your interpretation of what the situation means. Your thoughts and beliefs might be positive, negative or neutral. They might be rational, based on reason or facts, or irrational, based on false ideas.
Ask yourself if these beliefs are true. Would you say them to a friend? If you wouldn't say them to someone else, don't say them to yourself.
3. Challenge negative or inaccurate thinking
Your initial thoughts might not be the only way to view a situation — so test the accuracy of your thoughts. Ask yourself whether your view is consistent with facts and logic or whether other explanations for the situation might be plausible.
Be aware that it can be hard to recognize inaccuracies in thinking. Long-held thoughts and beliefs can feel normal and factual, even though many are just opinions or perceptions.
Also pay attention to thought patterns that erode self-esteem:
- All-or-nothing thinking. You see things as either all good or all bad. For example, "If I don't succeed in this task, I'm a total failure."
- Mental filtering. You see only negatives and dwell on them, distorting your view of a person or situation. For example, "I made a mistake on that report and now everyone will realize I'm not up to this job."
- Converting positives into negatives. You reject your achievements and other positive experiences by insisting that they don't count. For example, "I only did well on that test because it was so easy."
- Jumping to negative conclusions. You reach a negative conclusion when little or no evidence supports it. For example, "My friend hasn't replied to my email, so I must have done something to make her angry."
- Mistaking feelings for facts. You confuse feelings or beliefs with facts. For example, "I feel like a failure, so I must be a failure."
- Negative self-talk. You undervalue yourself, put yourself down or use self-deprecating humor. For example, "I don't deserve anything better."
4. Adjust your thoughts and beliefs
Now replace negative or inaccurate thoughts with accurate, constructive thoughts. Try these strategies:
July 12, 2017
- Use hopeful statements. Treat yourself with kindness and encouragement. Instead of thinking your presentation won't go well, try telling yourself things such as, "Even though it's tough, I can handle this situation."
- Forgive yourself. Everyone makes mistakes — and mistakes aren't permanent reflections on you as a person. They're isolated moments in time. Tell yourself, "I made a mistake, but that doesn't make me a bad person."
- Avoid 'should' and 'must' statements. If you find that your thoughts are full of these words, you might be putting unreasonable demands on yourself — or on others. Removing these words from your thoughts can lead to more realistic expectations.
- Focus on the positive. Think about the parts of your life that work well. Consider the skills you've used to cope with challenging situations.
- Consider what you've learned. If it was a negative experience, what might you do differently the next time to create a more positive outcome?
- Relabel upsetting thoughts. You don't need to react negatively to negative thoughts. Instead, think of negative thoughts as signals to try new, healthy patterns. Ask yourself, "What can I think and do to make this less stressful?"
- Encourage yourself. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues asked questions and remained engaged — which means that I accomplished my goal."
See more In-depth
- Building self-esteem: A self-help guide. Substance Abuse and Mental Health Services Administration. http://store.samhsa.gov/product/Building-Self-Esteem-A-Self-Help-Guide/SMA-3715. Accessed April 29, 2017.
- Benzon HT, et al., eds. Psychological interventions. In: Practical Management of Pain. 5th ed. Philadelphia, Pa.: Mosby Elsevier; 2014. https://www.clinicalkey.com. Accessed April 29, 2017.
- Kliegman RM, et al. Psychological treatment of children and adolescents. In: Nelson Textbook of Pediatrics. 20th ed. Philadelphia, Pa.: Elsevier; 2016. https://www.clinicalkey.com. Accessed April 29, 2017.
- Yovel I, et al. Examination of the core cognitive components of cognitive behavioral therapy and acceptance and commitment therapy: An analogue investigation. Behavior Therapy. 2014;45:482.
- Hayes SC. Acceptance and commitment therapy, relational frame theory, and the third wave of behavioral and cognitive therapies. Behavior Therapy. 2016;47:869.
- Creagan ET (expert opinion). Mayo Clinic, Rochester, Minn. April 30, 2017.