Take a Self-Esteem Inventory
for many people self-esteem is an elusive quality. But often
self-esteem issues can be narrowed down. Psych Central recommends that you take
a self-esteem inventory.
A self-esteem inventory can be used as a part of cognitive
behavioral therapies to help you adjust your self-esteem. These inventories
help you identify areas in your life where you feel you are struggling or have
a weakness. Once these areas are identified a licensed clinical social worker
therapist can help you change the way you view your trouble areas through
cognitive behavioral therapy.
Change the Story
Often low self-esteem results from poor self-perceptions and
negative self-talk. Psychology Today recommends that you change the narrative
in your head in order to change the self-esteem that results from negative
Sometimes changing the narrative in your head takes practice.
You may catch yourself saying things like “I’m stupid” or “I wish I wasn’t
lazy.” Changing your story means changing the thoughts and breaking these
habits. Next time you catch yourself saying things like, ”I’m stupid” you need
to identify why you feel that way and change your thoughts to reflect the
If catch yourself in the moment is unsuccessful, positive
affirmations may be helpful. Positive affirmations are things that you stayed
about yourself every day. These things need to be positive and self-fulfilling.
If you are constantly telling yourself you’re stupid, a positive affirmation to
combat that would be to tell yourself you are smart, 10 times every day.
Take a Timeout
If you get caught up in a whirlwind of negative self talk,
the best thing to do is take a timeout. The Mayo Clinic recommends that you
take a few steps back from your thoughts and write them down in an unusual way,
like with your nondominant hand. These exercises allow you to analyze your
thoughts and observe them without automatically believing them. Next time you
are stuck feeling low try writing your thoughts down with your left hand to see
how it allows you to analyze your way of thinking.
When you are struggling with low self-esteem, positive
affirmations may not be enough. One step further from a positive affirmation is
a gratitude diary. A gratitude diary is recommended by positivityblog.com as a
way to help you break the habit of negative self-talk.
In a gratitude diary you will sit down every evening to
write three things that you appreciate about yourself. When you begin your
gratitude diary your appreciative qualities may be hard to find. But as you
practice, it will become easier.
Not everything about self-esteem has to do with internal
dialogue. Mind.org notes that there are many external elements that can affect
your self-esteem. Identifying the external elements that are affecting your low
self-esteem and changing them when possible is a great way to gain self-esteem.
Think about your daily situations and the areas of your life causing the most
stress or low self-esteem. Brainstorm ways to change those circumstances and
see how that affects your emotional health.
If you’re not sure what external sources may cause you to
have low self-esteem or confidence, make a brain storm bubble map. Write down
your negative feelings and link any actions or activities associated with them.
Once you have these activities associated with your negative emotions you can
link them to people or circumstances that you can change.
Trying these five tips to improve your self-esteem will
allow you to be more confident in your ability to manage your internal dialogue
and emotions. Allowing yourself to take control over your thoughts and emotions
enables you to feel better about your circumstances and situations. This will
lead to better self-esteem and overall confidence in your ability to manage
what life has to throw at you.