Self-esteem is our opinion of ourselves and our overall sense of value and worth. Self-esteem and mental health are closely linked as it can impact our thoughts and emotions, how we respond to challenges, and our approach to relationships and opportunities.
A healthy self-esteem can help us deal with challenges, while low self-esteem can make it more difficult to cope with setbacks and stress.
The Impact of Low Self-Esteem
When self-esteem is low, it can feel overwhelming, leading to feeling worthless or hopeless. People experiencing low self-esteem often find themselves stuck in a cycle of negative thinking, believing thoughts like:
- ‘I’m not good enough.’
- ‘I always fail.’
- ‘No one would want to hear my opinion.’
- ‘I don’t deserve success.’
- ‘Everything is my fault.’
- ‘There’s no point in asking for help.’
If these thoughts are not just passing moments of self-doubt, they can negatively impact mental health and overall quality of life. The constant comparison triggered by social media and societal pressures may further erode self-worth, making someone feel like they are not good enough.
If you need to talk to someone, CAREinMIND has counsellors available 24/7. Call 1300 096 269 for counselling support. If you are outside the North Western Melbourne PHN region, call Lifeline on 13 11 14.
How Self-Esteem Influences Mental Health
Having a healthy self-esteem is good for your mental health and wellbeing. When you have healthy self-esteem, you are more likely to:
- Recognise your strengths and value
- Clearly communicate your thoughts, ideas, and decisions
- Express your needs effectively
- Set boundaries
- Try new things
- Face challenges with confidence
- Show kindness to yourself
- Have healthy relationships
- Believe that you matter
- Seek support when needed.
Conversely, low self-esteem can contribute to:
- Increased stress and anxiety
- Sleep problems
- Tendency to withdraw from social interactions
- Unhealthy coping mechanisms
- Feeling disconnected or withdrawing from family and friends
- Unhealthy relationships.
Factors That Shape Our Self-Esteem
Self-esteem can be influenced by a range of experiences, including:
- Ongoing life stressors
- Childhood experiences
- Traumatic experiences or events
- Experiences of discrimination, prejudice or racism
- Bullying or abuse
- Financial stress, losing your job, or difficulty finding employment
- Relationship issues
- Mental health conditions, such as anxiety or depression
- Physical health problems.
Understanding and recognising these factors is a step towards working through them and improving your self-esteem.
Practical Strategies for Improving Self-Esteem
When struggling with low self-esteem, making any changes may seem difficult. But there are things you can do to try and improve your self-esteem.
Challenge negative self-talk
Our ongoing internal dialogue influences how we perceive ourselves and navigate daily experiences. So, the way we talk to ourselves matters. Patterns of negative self-talk can undermine your confidence and amplify your fears. To challenge negative self-talk and turn it into positive self-talk, start by:
- Recognising your negative thought patterns and triggers
- Questioning your negative assumptions and considering alternative perspectives
- Acknowledging your strengths
- Directing your thoughts to helpful things
- Speaking to yourself as you would a good friend.
Journaling
Journaling is more than putting pen to paper. It can be a useful tool to enhance your emotional wellbeing and provide clarity in your life. Regular journaling can help to reduce stress, boost mood, and process challenging experiences and emotions.
Build supportive relationships
Surrounding yourself with people who are positive influences and don’t bring you down can have a big impact on your self-esteem. These can be people who value you, offer constructive support, and encourage your growth.
Break large goals into manageable steps
When self-esteem is low, achieving a big goal can feel insurmountable, so you might avoid it altogether. Instead of treating the goal as one thing to accomplish, break it down into smaller parts to gradually build your confidence. As you progress towards the goal, celebrate each small victory.
Practise self-care
Self-care can enhance your overall mood and wellbeing, help you feel calm and centred, and improve your self-esteem.
Here are some ideas for practising self-care:
- Doing a digital detox – set limits to how much time you spend online and on social media.
- Setting clear boundaries – this can be in your personal life and at work.
- Prioritising a better night’s sleep – implement a wind-down routine and set up a sleep schedule.
- Engaging in activities that make you happy.
- Letting go of relationships that drain your energy.
- Creating a self-care kit.
Improving self-esteem takes time, patience, and compassion. Some days will be easier than others, and that’s to be expected. Be kind to yourself, celebrate your efforts, and remember that seeking support is a sign of strength.
If you are struggling and need to reach out to a mental health professional, our CAREinMIND counsellors are here 24/7. Call 1300 096 269 or click the floating chat button on the right. The service is free for people in north, western and central Melbourne.
The CAREinMIND blog is delivered by Lifeline. The views in each post do not necessarily reflect those of North Western Melbourne Primary Health Network.