Self-esteem is the way we think about ourselves and the value we place on ourselves.

We all criticize ourselves from time to time, but if you often think badly about yourself, you may have low self-esteem.

Although low self-esteem is not categorized as a mental health condition in itself, there are clear links between the way we feel about ourselves and our overall mental and emotional wellbeing.

A person with high self-esteem believes they are a good person; they can recognize their good qualities and will generally strive for a happy and successful life.

Someone with low self-esteem has negative feelings about themselves, believing that they are not worthy of love, happiness or success.

What can cause low self-esteem?

The things that affect our self-esteem differ for everyone.

These can include various factors, such as:

• Being bullied or abused
• Unhappy childhood where parents (or other significant people such as teachers) were extremely critical
• Repeated guilt feelings can pull you down and make you feel worthless
• Experiencing prejudice, discrimination or stigma
• Losing your job or difficulty finding employment
• Problems at work or while studying
• ongoing stress
• Physical health problems – Ongoing medical problem such as chronic pain, serious illness or physical disability
• Mental health problems – like depression and Anxiety
• Relationship problems, abusive relationship, separation or divorce
• Worries about your appearance and body image
• Problems with money or housing

You might have had some of these experiences, and you might also have had difficulties that aren’t listed here.

Whatever has affected your self-esteem, it’s important to remember that you have the right to feel good about who you are.

Effects of low self-esteem

If you have low self-esteem you may have difficulty with relationships and problems atwork or school. You may become very upset by criticism or disapproval and withdraw from activities and people.

You could also have problems with your body image, drink too much alcohol or take drugs and you might not stand up for yourself when you are bullied or abused.

How to improve your self-esteem and mental health

To improve your self-confidence and build your self-respect you can:

• Think about things you are good at – what are your strengths?
• Celebrate the small things in your life – give yourself a pat on the back when you achieve even a small thing.
• Challenge your negative thinking – look for alternative explanations and put things into perspective.
• Think about things you can change – don’t worry about things you can’t change.
• Avoid trying to do things perfectly – perfection is not possible.
• Stop beating yourself up if you make mistakes – everyone makes mistakes.
• Do things you enjoy – it’s easier to be positive when you are doing things you like.
• Be with people who don’t bring you down.
• Feeling loved and supported (and being able to offer love and support in return) is a wonderful way to start increasing self-esteem.
• Forgive yourself and others
• Volunteer to help people – this can make you feel better about yourself.
• Healthy Lifestyle – good diet, exercise and meditation can improve your mood.

Where to get help

If your low self-esteem continues, talk to yourdoctor , a counsellor, a close friend or a member of your family.

– Ranjitha Raj