Struggling with low self-esteem and self-worth? 10 tips from a therapist

This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth doctor or request a medical certificate online if clinically appropriate. Please note: Hola Health does not currently offer Mental Health Care Plans.

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Overview

Almost everyone has experienced self-doubt at some point in their lives. Low self-esteem may subtly influence many aspects of everyday life, including doubting your talents at work, feeling “not good enough” in relationships, and continually comparing yourself to others. Ongoing issues with self-worth can affect confidence, emotional well-being, relationships, professional advancement, and mental health. The good news is that these sentiments are common, and with the correct tactics, support, and self-awareness, self-esteem may gradually improve.

What is self-esteem and self-worth?

Self-esteem refers to how we perceive ourselves, including our confidence, talents, and feelings of competency. Self-worth is a deeper belief in our entire worth as individuals, independent of accomplishments or external affirmation. While self-esteem might change depending on experiences, self-worth is more about feeling worthy of respect, caring, and acceptance.

How common is low self-esteem?

Low self-esteem is quite widespread and can affect people of any age. Many people experience periods of self-doubt throughout adolescence, employment changes, marital problems, motherhood, scholastic stress, or major life transitions. Social pressures, perfectionism, and continual comparison on social media can all lead to feelings of inadequacy and poor confidence.

Causes low self-esteem

Many diverse experiences and situations might lead to poor self-esteem over time.

• Childhood criticism or unpleasant experiences
• Bullying and social rejection
• Trauma or emotionally challenging experiences
• Academic or occupational pressures
• Unrealistic social media comparisons
• Perfectionism and fear of failure
• Chronic stress or burnout

Signs you may be struggling with low self-worth

Some indications are minor, while others have a profound impact on mental well-being and interpersonal connections.

• Continuous self-criticism.
• Having difficulty taking praise
• Fear of failure or rejection
• Avoiding difficulties and new opportunities
• People-pleasing behaviours
• Comparing yourself to others constantly
• Feeling “not good enough”
• Overthinking errors or criticism
• Difficulty defining boundaries

10 therapist-recommended tips to improve self-esteem

Mental health professionals frequently recommend small, practical measures for progressively increasing confidence, resilience, and healthy thinking habits.

1. Challenge your negative self-talk: Pay attention to any negative or critical ideas about yourself. Determine whether such thoughts are reasonable, balanced, or based on assumptions. Reframing negative thoughts might help you progressively improve your self-perception.
2. Practice self-compassion: Try speaking to yourself as you would a close friend. Self-compassion entails acknowledging mistakes without undue self-judgment or guilt.
3. Set small and manageable goals:Small victories frequently lead to increased confidence. Completing modest activities can help foster a sense of competence and growth over time.
4. Limit social comparisons: Constantly comparing yourself to others, especially online, can lower your self-esteem. Reducing exposure to unreasonable expectations may promote emotional well-being.
5. Identify your strengths: Take the time to acknowledge your own qualities, accomplishments, abilities, and favourable characteristics. Many people with low self-esteem focus solely on perceived defects.
6. Create healthy limits:Learning to say no and guarding your emotional energy are critical components of self-esteem and self-worth.
7. Surround yourself with supportive people:Positive, encouraging interactions have a tremendous impact on confidence and emotional resilience.
8. Care for your physical health: Sleep, nutrition, exercise, and stress management all have an impact on mood, confidence, and overall mental health.
9. Step out of your comfort zone: Introducing new experiences or confronting anxieties gradually might help boost confidence and lessen avoidance behaviours
10. Consider professional help: Therapy can help reveal deeply held beliefs, emotional patterns, and coping methods that contribute to low self-esteem.

Low self-esteem vs depression or anxiety

Low self-esteem can occur on its own or alongside mental health conditions such as depression or anxiety disorder. While these conditions may share certain emotional symptoms, they affect people differently.

Low self-esteem vs depression or anxiety

Low self-esteem can occur on its own or alongside mental health conditions such as Depression or Anxiety Disorder. While these conditions may share certain emotional symptoms, they affect people in different ways.

Feature	Low self-esteem	Depression	Anxiety
Main experience	Negative self-image or feelings of inadequacy	Persistent sadness, hopelessness, or loss of interest	Excessive fear, worry, or nervousness
Confidence levels	Commonly low	Often significantly reduced	May vary depending on situations
Mood changes	Self-critical thoughts without persistent low mood	Ongoing low mood lasting weeks or longer	Constant tension, fear, or apprehension
Energy levels	Usually remain stable	Frequently low with fatigue or lack of motivation	May feel restless or “on edge”
Physical symptoms	Usually minimal	Sleep, appetite, and energy changes are common	Rapid heartbeat, sweating, muscle tension, or stomach discomfort
Effect on daily life	May affect relationships or confidence	Often impacts work, social life, and daily functioning	May lead to avoidance of situations or activities
Thought patterns	Harsh self-judgment and comparison with others	Feelings of worthlessness or hopelessness	Persistent “what if” thinking and overthinking
Need for professional support	Helpful if persistent or affecting quality of life	Often recommended, especially if symptoms are ongoing	Recommended when worry interferes with daily functioning

When to seek professional help?

Professional therapy may be required if low self-esteem begins to interfere with emotional well-being, employment, or relationships. Consider obtaining treatment if you are experiencing:

• Persistent sense of worthlessness
• Difficulty performing at work or socially
• Withdrawal from friends and family
• Anxiety or depression symptoms
• Intense self-criticism
• Suicidal ideation or hopelessness

IMPORTANT: If you are in immediate danger, experiencing thoughts of self-harm, or in a life-threatening crisis, call 000 immediately or go to the nearest Emergency Department. For 24/7 crisis support, contact Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636.

Conclusion

Low self-esteem and self-worth may have a wide-ranging impact on many aspects of life, including relationships, work confidence, and mental health. These challenges are more widespread than many people realise, and they often develop over time in response to life experiences, stress, or negative self-perception. The good news is that self-esteem may grow with regular work, self-awareness, and support. Small everyday adjustments, better thinking habits, supportive connections, and expert advice may all help people develop more confidence, resilience, and self-acceptance over time. 

Disclaimer: The content of this blog is for informational purposes only and does not replace professional medical diagnosis, advice, or treatment.