Every day, whether you’re scrolling through your phone or stepping outside, you’re bombarded with messages suggesting you should look different or feel better about yourself. These constant signals can make you question: Am I good enough? How can I improve? Self-esteem, which is how you evaluate your worth, value, or importance, is a crucial yet often overlooked topic in psychology and mental health. It’s not discussed as much as it should be, even though it’s vital for well-being.
Positive self-esteem is a key component of good mental health. When self-esteem is low, it can lead to self-criticism, sadness, anxiety, shame, and even depression. Many people struggle with self-esteem; nearly half of those surveyed in a recent poll reported having low self-esteem. To address this, I explored five research-backed methods to improve self-esteem.
It’s a common belief that high self-esteem leads to better performance in school and work, and that people with high self-esteem are more likable and have better relationships. This belief fueled a surge of self-esteem books in the 80s and 90s and even led California to create a task force to promote self-esteem. However, early studies only showed a correlation between self-esteem and success, not causation. Later research suggested that doing well in school or work can boost self-esteem, rather than the other way around. While high self-esteem can be beneficial, excessively high self-esteem is linked to narcissism, which can push others away.
Low self-esteem can lead to self-doubt and self-criticism, triggering feelings of sadness, shame, and anxiety. This is particularly concerning for those at risk for depression or anxiety, which is why many self-esteem interventions target groups like cancer patients, at-risk teenagers, and nursing home residents.
Over two weeks, I tried five interventions: yoga, beauty care, relaxation techniques, compassionate mind training, and identifying strengths. Initially, I was skeptical about the relaxation techniques, which included yoga and progressive muscle relaxation. Yoga involves postures, breathing, and meditation, and I struggled to see how it could help with self-doubt. However, I learned that self-esteem and stress are interconnected; low self-esteem can lead to higher cortisol levels during stress. This suggests that improving self-esteem can help manage stress, which in turn can enhance self-esteem.
Some self-esteem issues are more physical, especially if illness or disease has altered someone’s appearance. I decided to try a makeover and photo shoot, as one clinical trial found that such experiences improved self-esteem. Participants in the intervention group reported reduced symptoms of depression and higher self-esteem compared to the control group, with lasting effects even two months later.
Navigating appearance in a world filled with unrealistic beauty standards can be challenging. The photo shoot made me feel good about myself, especially as a content creator often subjected to mean comments. I used to think I had high self-esteem because I present on camera, but it wasn’t until I spoke with a therapist that I realized I had underlying self-esteem issues.
One of the most helpful interventions for me was writing a letter to myself from the perspective of an imaginary friend who loves me unconditionally. This compassionate mind training exercise was difficult but rewarding. Additionally, identifying my strengths and reframing my thoughts helped shift my focus to the positive aspects of my work.
Through this process, I learned three key takeaways:
I also had the opportunity to meet a scientist from 3M who shared insights about their innovative products. This video is sponsored by 3M, and I learned about the different ways adhesives work, which was fascinating.
Thanks to 3M for supporting me and my channel. Remember to take care of yourself and find ways to boost your self-esteem!
Join a yoga and relaxation workshop to explore how physical activity and mindfulness can help reduce stress and improve self-esteem. You’ll practice various yoga postures and breathing techniques, learning how these can positively impact your mental health.
Write a letter to yourself from the perspective of an imaginary friend who loves you unconditionally. This exercise will help you practice self-compassion and recognize your strengths, fostering a more positive self-image.
Participate in a strengths identification activity where you’ll list your personal strengths and achievements. This will help you focus on your positive attributes and build a stronger sense of self-worth.
Engage in a makeover and photo shoot session to see how changes in appearance can boost self-esteem. Reflect on how this experience affects your self-perception and confidence.
Join a group discussion to share experiences and strategies for improving self-esteem. Learn from your peers and discuss the various methods that can help enhance self-worth and mental well-being.
Here’s a sanitized version of the transcript:
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Every day when you open your phone or step outside, you’re reminded that you could look different or feel better about yourself. There are constant signals that make you question: Am I good enough? How can I be better? Self-esteem is your evaluation of your worth, value, or importance, and I believe it is one of the most underrated topics in psychology and mental health. It’s not discussed as much as it should be or taken seriously.
Positive self-esteem is a fundamental aspect of good mental health. When self-esteem suffers, it can lead to self-criticism, sadness, anxiety, shame, and even depression. Many people struggle with self-esteem; almost half of those who participated in a recent poll reported that their self-esteem is on the lower side. So, I set out to explore ways to improve self-esteem through five research-backed interventions.
First, let’s take a brief look at the science of self-esteem. It’s commonly believed that high self-esteem leads to better performance in school and work, and that those with high self-esteem are more likable and have better relationships. This belief led to a surge of self-esteem books for children, parents, and teachers in the 80s and 90s, and even prompted the state of California to establish a government task force to promote self-esteem.
However, early studies only showed a correlation between self-esteem and success, without proving that self-esteem actually caused those benefits. Later research indicated that performing well in school or work can boost self-esteem, rather than the other way around. Additionally, while high self-esteem can be beneficial, excessively high self-esteem is linked to narcissism, which can alienate others.
We do know that low self-esteem can lead to self-doubt and self-criticism, triggering feelings of sadness, shame, and anxiety. This is particularly concerning for individuals at risk for depression or anxiety, which is the target audience for many self-esteem interventions, including those for cancer patients, at-risk teenagers, and nursing home residents.
Over two weeks, I tried five interventions: yoga, beauty care, relaxation techniques, compassionate mind training, and identifying strengths. I was initially skeptical about the relaxation techniques, which included yoga and progressive muscle relaxation. While yoga involves postures, breathing, and meditation, I struggled to see how it could help with self-doubt. However, I learned that self-esteem and stress have an interesting relationship; low self-esteem can lead to higher cortisol levels during stress. This suggests that improving self-esteem can help manage stress, which in turn can enhance self-esteem.
Some self-esteem issues are more physical, especially if illness or disease has altered someone’s appearance. I decided to try a makeover and photo shoot, as one clinical trial found that such experiences improved self-esteem. Participants in the intervention group reported reduced symptoms of depression and higher self-esteem compared to the control group, with lasting effects even two months later.
Navigating appearance in a world filled with unrealistic beauty standards can be challenging. The photo shoot made me feel good about myself, especially as a content creator often subjected to mean comments. I used to think I had high self-esteem because I present on camera, but it wasn’t until I spoke with a therapist that I realized I had underlying self-esteem issues.
One of the most helpful interventions for me was writing a letter to myself from the perspective of an imaginary friend who loves me unconditionally. This compassionate mind training exercise was difficult but rewarding. Additionally, identifying my strengths and reframing my thoughts helped shift my focus to the positive aspects of my work.
Through this process, I learned three key takeaways:
1. Always make time to do something nice for yourself, as it can help improve your self-esteem.
2. There is no one-size-fits-all self-esteem intervention; what works for one person may not work for another.
3. Self-esteem tends to increase across the lifespan until around age 60 to 65, so if you’re younger, remember that it’s likely to improve.
I also had the opportunity to meet a scientist from 3M who shared insights about their innovative products. This video is sponsored by 3M, and I learned about the different ways adhesives work, which was fascinating.
Thanks to 3M for supporting me and my channel. Remember to take care of yourself and find ways to boost your self-esteem!
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This version maintains the core message while removing any informal language or potentially sensitive content.
Self-esteem – A person’s overall sense of self-worth or personal value. – High self-esteem can help individuals cope better with stress and challenges.
Mental – Relating to the mind or cognitive processes. – Mental health is just as important as physical health for overall well-being.
Health – The state of being free from illness or injury, encompassing physical, mental, and social well-being. – Regular exercise and a balanced diet contribute to good health.
Anxiety – A feeling of worry, nervousness, or unease about something with an uncertain outcome. – Before exams, many students experience anxiety, which can affect their performance.
Depression – A mood disorder characterized by persistent feelings of sadness and loss of interest. – Depression can impact daily life and requires professional support to manage.
Relaxation – The state of being free from tension and anxiety. – Practicing relaxation techniques, like deep breathing, can help reduce stress levels.
Compassion – Sympathetic concern for the sufferings or misfortunes of others. – Showing compassion towards others can improve social relationships and emotional health.
Strengths – Positive attributes or abilities that an individual possesses. – Identifying personal strengths can boost self-esteem and guide career choices.
Stress – A state of mental or emotional strain resulting from adverse or demanding circumstances. – Learning to manage stress is crucial for maintaining mental health.
Well-being – The state of being comfortable, healthy, or happy. – Engaging in activities that promote well-being can enhance life satisfaction.
