“I’m not smart enough,” “I don’t look pretty,” “I am not good at anything,” “I am such a loser”—sound familiar? You’re not alone. Many teens and young adults struggle with these same thoughts stemming from low self-esteem, but the good news is that you can turn things around. Let’s dive into what it is, why it matters, and how to improve self-esteem in teens through smart strategies.
What Is Low Self-Esteem?
Low self-esteem means not feeling good about yourself, constantly thinking you’re not good enough, feeling unworthy, and doubting yourself.
People with poor self-esteem often tend to talk negatively about themselves, have a hard time accepting compliments, and avoid trying new things because they’re scared of failing or being rejected. They also focus more on their weaknesses and ignore their strengths.Â
Why Does It Matter?
Consequently, low self-esteem can really affect your life, making you feel unhappy and holding you back from doing things you want to do. It can also lead to anxiety, depression, and other mental health issues. When you constantly doubt yourself and feel unworthy, it can impact your relationships, school or work performance, and overall well-being. Recognizing and addressing it is crucial for improving your mental health and quality of life.
Where Does Poor Self-Esteem Come From?
It typically develops from our childhood experiences early on in life. For instance, if you were mistreated, punished, neglected, abused, or not provided with enough support from family and friends as a child, these experiences can leave emotional scars and lead to negative beliefs about yourself.
Constant criticism or not meeting standards—whether it’s parents’, family’s, society’s, etc.—can also contribute to poor self-esteem. Feeling like the “odd one out” at home or school, or not fitting in with peers, can make you feel inferior and further reinforce negative beliefs about yourself. Media messages and peer pressure about physical appearance can also impact it.
Additionally, stressful family situations or being on the receiving end of others’ stress can affect how you see yourself. The absence of positive experiences, like praise and affection, can also play a role. These negative experiences shape how we view ourselves and can lead to low self-esteem.
What Maintains Poor Self-Esteem?
Low self-esteem sticks around because of negative thinking and behaviours. When you believe bad things about yourself, you start to expect things to go wrong and blame yourself when they do. This makes you focus only on your failures and ignore your successes.
You might avoid situations, withdraw from others, or neglect self-care, which only makes things worse. Stressful situations can trigger these negative beliefs, leading to anxiety and depression.Â
How to Measure It?
Measuring self-worth can be done in a few simple ways. You can use questionnaires like the Rosenberg Self-Esteem Scale, talk to a counsellor or therapist, or observe your behaviour in social situations. Pay attention to your self-talk; positive thoughts usually mean healthy self-esteem.
You can also take simple tests online to get an idea of your self-esteem level. These tests can help you understand what to think about when measuring self-esteem, but remember, they are not a diagnosis. Combining these methods can give you a good idea of your self-esteem level.
Improve Self-Esteem: Activities For Teens
There are several key strategies to improve self-esteem in teens that you can try:Â
- Practicing self-compassion: Treat yourself with kindness and understanding, especially during tough times, is crucial.
- Use affirmations: Research suggests that using positive affirmations like “I am capable” and “I am worthy” can help reinforce positive beliefs about yourself. It can potentially elevate poor self-confidence and improve general psychological well-being.
- Positive support: Surrounding yourself with supportive people who uplift and encourage you can have a great impact on your self-esteem.
- Setting realistic goals: Experience a self-worth boost by setting realistic goals and celebrating your achievements, no matter how small. Engage in activities that you enjoy and that make you feel good about yourself.
- Focus on physical well-being: Taking care of your physical health through regular exercise, a balanced diet, and adequate sleep can also improve your self-worth.Â
- Learn something new: Embarking on learning new skills and hobbies can boost your confidence and give you a sense of accomplishment.
- Act confident, be confident: Sometimes, “fake it till you make it” can help too—acting confident can eventually lead to actually feeling more confident.
Remember, building self-esteem is a gradual process, so be patient and persistent in your efforts.Â
Related: Children’s Mental Health Services – The Importance Of Early Intervention
Consistency, Time And Effort Build Self-Esteem
Improving self-esteem over time is a journey that takes time and effort. By practicing these strategies consistently, you can unleash your inner awesome and live a happier, more confident life.
Ready to take the first step? Connect with a therapist today who specializes in therapy for teens. At Rebound Total Health, we offer children and adolescents therapy in Hamilton. Together, you can navigate the journey of building confidence and positive feelings of self-worth.
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