Self-esteem: Take steps to feel better about yourself

If you have low self-esteem, harness the power of your own thoughts and beliefs to change how you feel about yourself. Start with these four steps to a healthier self-esteem.

Low self-esteem can negatively affect virtually every facet of your life, including your relationships, your job and your health. But you can take steps to 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 your self-talk — what you tell yourself — 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.

3. Challenge negative or inaccurate thinking

Your initial thoughts might not be the only possible 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. This can result from overreacting to a situation, such as making a mistake. 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:

• Use hopeful statements. Treat yourself with kindness and encouragement. Pessimism can be a self-fulfilling prophecy. For example, if you think your presentation isn't going to go well, you might indeed stumble through it. 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 good parts of your life. Remind yourself of things that have gone well recently. Consider the skills you've used to cope with challenging situations.
• 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."

You might also try these steps, based on acceptance and commitment therapy:

1. Identify troubling conditions or situations

Again, think about the conditions or situations that seem to deflate your self-esteem. Once you've identified troubling situations, pay attention to your thoughts about them.

2. Step back from your thoughts

Repeat your negative thoughts many times or write them down in an unusual way, such as with your nondominant hand. Imagine seeing your negative thoughts written on different objects. You might even sing a song about them in your mind.

These exercises can help you take a step back from your thoughts and beliefs and observe them. Instead of trying to change your thoughts, distance yourself from your thoughts. Realize that they are nothing more or less than words.

3. Accept your thoughts

Instead of fighting, resisting or being overwhelmed by negative thoughts or feelings, accept them. You don't have to like them, just allow yourself to feel them.

Negative thoughts don't need to be controlled, changed or acted upon. Aim to lessen the power of your negative thoughts and their influence on your behavior.

These steps might seem awkward at first, but they'll get easier with practice. As you begin to recognize the thoughts and beliefs that are contributing to your low self-esteem, you can counter them or change the way you think about them. This will help you accept your value as a person. As your self-esteem increases, your confidence and sense of well-being are likely to soar.

Source: mayoclinic.org/healthy-living/adult-health/in-depth/self-esteem/art-20045374?pg=1