Low self-worth can lead to unhelpful thoughts and behaviors, which can worsen your mood and lower your quality of life. For example, you may constantly criticize yourself, not voice your needs, or tolerate disrespectful behavior from others. You don’t have to feel great about yourself all the time. It is important to make room for all of your thoughts and feelings. However, if you notice your sense of self-worth is consistently low, it may be worthwhile to practice some ways to strengthen your sense of self, as doing so can create more helpful behavior and boost your mood and well-being.
Below are some practical tips for increasing self-worth:
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- Treat yourself well by engaging in self-care. How you treat yourself influences how you value yourself. Self-care may look like taking time for activities you enjoy, doing something relaxing, spending time with loved ones, getting fresh air, eating regularly, drinking water, sleeping, or wearing clothes that help you feel good.
- Write a list of the qualities and attributes about yourself that you admire, value, or are proud of. Add to the list as you think of new ones, and periodically review the list so you can keep these qualities fresh in your mind.
- Remind yourself of your core values and preferences. What is most important and meaningful to you in life? Write these down and periodically read your list.
- Repeat helpful statements to yourself that support your worth as you are. For example, “I am worthy as I am.” “I have value.” “I am deserving of love and respect.” “I am perfectly imperfect.” “I am wonderfully complex.” “I am kind and caring, and my presence benefits others.”
- Do things you enjoy! It is important to take time for things you enjoy. Doing so eases stress, can increase your quality of life, and reminds you that you deserve to enjoy life. What sounds enjoyable to you? If a certain activity is currently out of reach or unrealistic, see if you can start with something smaller and more doable that you still enjoy. For example, watching a movie, eating a favorite food, or playing a fun game.
- Spend time with people who are encouraging and supportive, and with whom you feel comfortable being your authentic self.
- Practice challenging or mentally distancing from unhelpful thoughts that lower self-esteem and self-confidence. For example, write down one example of an unhelpful self-critical thought each day and ask yourself, “Is this 100 percent accurate? Is there a more balanced way to think about this? What would I say to a close friend?” Then write down the alternative thought and repeat it to yourself each time an unhelpful self-critical thought arises.
- Set goals. Setting and achieving goals builds confidence. What is a realistic and meaningful action you could take? Start small.
- Practice expressing yourself directly and honestly. This can feel vulnerable and takes practice. Direct communication is a way to communicate to yourself that your needs, desires, and values are important. If communicating directly is difficult for you, practice writing out what you want to say and saying it aloud to yourself first.
- Acknowledge and celebrate your achievements, big and small. It’s an achievement when you get to the end of a stressful week or take steps toward something important to you. Acknowledge and celebrate these. For example, compliment yourself, take time to relax, or have a favorite food or beverage.
