Coping Guide
How to Improve Self-Esteem
If you want to know how to improve self-esteem, the NHS describes a practical starting point: find the negative beliefs you hold about yourself, write them down, and challenge them with evidence. Self-esteem is the opinion you have of yourself. Everyone has days of low confidence, but when low self-esteem lasts, it can affect your mental health and daily life.
How to improve self-esteem: challenge the beliefs
- Notice negative beliefs, such as "I am too stupid to apply" or "nobody cares about me", and write them down
- Ask yourself when you first started thinking them
- Write evidence that challenges each one, however small
- List at least five positive things about yourself, and things others have said about you
- Keep the list where you will see it, and add to it regularly
Why avoiding things can make it worse
The NHS explains that low self-esteem can lead you to avoid social situations, new things and challenges. That feels safer in the short term, but in the longer term it can reinforce your doubts, because you never collect evidence that you can cope. Small, manageable challenges help build that evidence.
Other things that help
Spend time on things you are good at and enjoy, and with people who treat you well. Practise being kind to yourself, the way you would speak to a friend. Saying no to things you do not want to do, and asking for what you need, are skills that grow with practice.
When to get help
If low self-esteem is long-lasting, affects your relationships or work, or comes with low mood or anxiety, talk to a doctor or a licensed mental health professional. Talking therapy can help with long-standing beliefs about yourself.
Sources & further reading
Frequently asked questions
What causes low self-esteem?+
The NHS says it often begins in childhood, but stress, difficult life events, personality and very high standards can all play a part.
How can I challenge a negative belief about myself?+
Write the belief down, then write evidence against it, for example things you do well or ways people show they care.
Can self-esteem improve as an adult?+
Yes. The NHS notes that we can develop new ways of seeing ourselves at any age.
Is low self-esteem a mental health problem?+
Not on its own, but the NHS says long-term low self-esteem can harm mental health and lead to problems such as depression and anxiety.
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