Self-esteem is a vital part of our mental and social well-being. It shapes how we view ourselves and influences our interactions with others. However, everyone can experience periods of low self-esteem. Fortunately, there are ways to improve how we feel about ourselves. Here are six simple exercises to help you build healthier self-esteem and become more confident in your own worth.

Understanding Low Self-Esteem

When we have healthy self-esteem, we treat ourselves with kindness and respect. We recognize our strengths and accept our weaknesses. However, when self-esteem is low, we tend to focus on our flaws and shortcomings, unable to acknowledge our accomplishments.

People with low self-esteem often experience:

• Self-criticism: A harsh internal voice constantly pointing out flaws.
• Perfectionism: An overwhelming desire to be perfect in everything.
• Feelings of worthlessness: A sense that they are not good enough.
• Over-sensitivity: Reacting strongly to criticism or perceived rejection.
• People-pleasing tendencies: A constant need to make others happy at the expense of their own needs.
• Anxiety and fear: Worrying about others’ opinions and not being able to forgive themselves for mistakes.

The key to overcoming low self-esteem is silencing that inner critic. By being mindful of your thoughts and emotions, you can begin to work with them and improve your self-image.

1. Challenge Negative Thoughts with Neutral Judgments

A person with low self-esteem may constantly have negative thoughts about themselves. They might think things like "I’m terrible," "I'm stupid," or "No one likes me." These thoughts often lack evidence or are rooted in past experiences, such as criticism from others.

When these negative thoughts arise, try to replace them with neutral statements. For example:

• "I am good enough."
• "I am trying my best."
• "I’m doing what I can."

This technique helps challenge the negative narrative. Even if you don't believe it at first, it’s important to introduce more neutral or positive thinking. Research shows that people with low self-esteem benefit more from neutral affirmations than overly positive ones, which may feel unrealistic.

2. Replace Self-Criticism with Self-Compassion

When faced with failure or challenges, people with low self-esteem often resort to harsh self-criticism. Instead of berating yourself, try showing compassion. Dr. Kristin Neff recommends treating yourself with the same kindness you would offer a friend.

If you’re tempted to scold yourself, imagine what you would say to someone you care about who is in the same situation. You’re likely to be more understanding and encouraging with them than with yourself. By practicing self-compassion, you can shift from self-criticism to nurturing support, which helps improve your self-esteem.

3. Stop Comparing Yourself to Others

A major obstacle to healthy self-esteem is constantly comparing ourselves to others. Whether it's on social media, in the workplace, or among friends, comparison often leads to feelings of inadequacy.

Psychotherapist Kimberly Hershenson suggests focusing on self-acceptance and reducing comparison. Limit your exposure to social media where people tend to highlight only the best aspects of their lives. Understand that what others share online isn’t the full picture, and that you’re on your own unique path. Focus on your journey and your achievements, not on where others seem to be.

4. Learn to Accept Compliments

For someone with low self-esteem, accepting compliments can be uncomfortable. They may feel undeserving or think the compliment isn’t genuine. However, rejecting compliments can reinforce negative self-beliefs.

To start accepting compliments, practice acknowledging them with a simple "thank you" rather than dismissing them. Over time, this will help you internalize positive feedback and begin to believe it. Remember, accepting compliments is not about arrogance, but about recognizing and appreciating your worth.

5. Identify and Focus on Your Strengths

People with low self-esteem often struggle to see their own strengths. Psychotherapist Kristi Overstreet suggests reflecting on times when you felt good about yourself or were successful. Ask yourself, "When was my self-esteem at its best, and what was I doing then?"

Make a list of your strengths and skills, whether personal or professional. Recognizing your positive traits will help boost your confidence, especially during challenging moments. Focus on these strengths when you're feeling doubtful about yourself.

6. Keep a List of Accomplishments

One way to reinforce positive self-esteem is by reflecting on your past achievements. Even small victories matter—whether it's finishing a project, getting through a tough situation, or simply getting through a day despite challenges.

Write down your accomplishments, both big and small, and keep them visible. By regularly reviewing this list, you remind yourself of the progress you've made. This practice helps you see how far you've come and reinforces a positive self-image.

Conclusion

Improving your self-esteem is an ongoing process. By challenging negative thoughts, practicing self-compassion, and focusing on your strengths, you can gradually build a healthier sense of self-worth. Remember, self-esteem isn’t about being perfect; it’s about accepting yourself with all your flaws and successes. The more you practice these exercises, the more confident and resilient you’ll become. If you continue to struggle with self-esteem, seeking guidance from a mental health professional can help you explore deeper issues and develop lasting positive change.