Low self-esteem means not holding yourself in high regard. If you have low self-esteem, you might feel shy or anxious around other people, think of yourself as incapable or criticize yourself harshly. Some people with low self-esteem know that they judge themselves too harshly, whereas others hold onto their negative beliefs so strongly that they can feel like facts. Low self-esteem affects many people, and may make you more vulnerable to struggling with other mental health problems[1]. Fortunately, there are helpful psychological approaches for improving your self-esteem. Show
What is low self-esteem?Self-esteem is the opinion you have of yourself. When you have healthy self-esteem, you tend to think positively about yourself, and optimistically about life in general. People with healthy self-esteem know that they are valuable, and will be able to name at least some of their positive qualities, such as “I am a good friend”, “I am kind”, “I am honest”, or “I am a good father”. When you have low self-esteem, you tend to see yourself, the world, and your future more negatively and critically. You might feel anxious, sad, low, or unmotivated. When you encounter challenges, you may doubt whether you will be able to rise to them. You might talk to yourself harshly in your mind, telling yourself things like “You’re stupid”, “You’ll never manage this”, or “I don’t amount to anything”. Your self-esteem affects how you live your life, but it is fragile. If you have low self-esteem, you might be always trying to please other people, or go ‘above and beyond’ at work or with your friends and family. As long as you keep meeting these standards you may feel OK, but there will inevitably be times when it’s not possible to do so, and this can quickly leave you feeling low and anxious. Self-esteem exists on a spectrum. Some people with low self-esteem find that it only affects them with certain people, or in certain situations. Other people find that their self-esteem colors everything they do. What is it like to have low self-esteem?Rosie’s belief that she was not good enough
Do you suffer from low self-esteem?A diagnosis of low self-esteem should only be made by a mental health professional or a doctor. However, answering the screening questions below can give you an idea of whether you might find it helpful to have a professional assessment.
The questions above can’t provide a definitive diagnosis, but if you ticked ‘Strongly disagree’ to a lot of these questions it is an indication that you might be struggling with low self-esteem. You might find it helpful to speak to your general practitioner, or a mental health professional about how you are feeling. What causes low self-esteem?At the centre of low self-esteem are the negative beliefs and opinions you hold about yourself. Nobody is born with beliefs like this – they develop as a result of the experiences you have throughout your life. How other people treat you, particularly when you are growing up, can greatly affect upon how you see yourself. Experiences that make you more likely to develop low self-esteem include:
What keeps low self-esteem going?Research studies have shown that Cognitive Behavior Therapy (CBT) is one of the most effective treatments for low self-esteem [2]. CBT therapists work a bit like firefighters: while the fire is burning they’re not so interested in what caused it, but are more focused on what is keeping it going, and what they can do to put it out. This is because if they can work out what keeps a problem going, they can treat the problem by interrupting this maintaining cycle. A psychologist called Melanie Fennell developed an influential cognitive behavioral model of low self-esteem [3]. Dr Fennell’s model says that:
Fennell states that all of these elements fit together. Your rules were developed to protect you, but are often rather inflexible and they can stop things from getting better. Although your safety strategies can make you feel good in the short-term, all of them can keep your core belief from changing, and your self-esteem doesn’t improve. Treatments for low self-esteemPsychological treatments for low self-esteemA number of psychological treatments have been developed which directly target low self-esteem or self-criticism. These include cognitive behavioral therapy (CBT), competitive memory training (COMET), and compassion focused therapy (CFT). There is evidence that they are effective forms of treatment [4,5,6,7,8, 9, 10]. There is also some overlap with psychological treatments for depression. Ingredients of effective CBT for low self-esteem include:
Medical treatments for low self-esteemThere are no recommended medical treatments for low self-esteem by itself. Where low self-esteem accompanies other problems, such as anxiety or depression, medical treatment may be recommended. References
About this articleThis article was written by Dr Matthew Whalley and Dr Hardeep Kaur, both clinical psychologists. It was last reviewed on 2021/12/09. What are the signs of low selfWhat are the signs of low self-esteem?. saying negative things and being critical about yourself.. joking about yourself in a negative way.. focusing on your negatives and ignoring your achievements.. blaming yourself when things go wrong.. thinking other people are better than you.. thinking you don't deserve to have fun.. Is low selfLow self-esteem isn't a mental health problem in itself. But mental health and self-esteem can be closely linked. Some of the signs of low self-esteem can be signs of a mental health problem. This is especially if they last for a long time or affect your daily life.
What disorders cause low selfLowered self-esteem has been consistently found to occur in several psychiatric disorders. These include major depressive disorder, eating disorders, anxiety disorders, and alcohol and drug abuse.
What are the 3 types of self3 Types of Self-Esteem. There are three levels of self-esteem: low, healthy, and excessive. Your level of self-esteem will likely change as you age. Although you may be born with certain personality traits that influence your level of self-esteem, environmental factors can also have an effect.
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