Low Self-Esteem Explained: Signs, Causes and Solutions
Disclaimer: The author, Sabbir Ahmed, is a registered psychotherapist (UKCP Reg: 2011164676). Sabbir has written this article for informational and educational purposes only, and referenced relevant sources when writing this article.
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Low self-esteem (or lack of self-esteem) as a psychological issue can subtly, yet profoundly impact various aspects of an individual’s life, influencing self-confidence, relationships and ultimately mental wellbeing.
Low self-esteem is commonly thought of as a self-limiting voice, or ”inner critic”, which casts doubt on one’s perceived adequacy, competency and/or worthiness.
Although occasional self-doubt is a normal part of everyday life, persistent self-doubt can develop into low self-esteem as a chronic psychological issue. Low self-esteem can thus distort self-perception and thereby hinder personal growth (Sowislo and Orth, 2013), in a vicious cycle.
Understanding Low Self-Esteem
At the core of low self-esteem lies a negative self-view of oneself, which in turn promotes self-limiting beliefs (Rosenberg, 1965) about one’s own abilities, worth, appearance and other personal characteristics. As a result of these self-limiting beliefs, individuals may feel inadequate, incapable or unlovable, which can impede both their personal and professional development.
Common Indicators of Low Self-Esteem
Recognising the indicative signs of low self-esteem is crucial for seeking appropriate support. Common indicators of low self-esteem can include negative self-talk, fear of rejection and perfectionism/fear of failure; these indicators are described below:
Negative self-talk can be defined as frequent self-criticism or internal dialogues that threaten self-worth, including thoughts such as “I’m always failing” or “I don’t deserve happiness.” (Baumeister et al., 2003)
Self-doubt: Not trusting yourself; frequently making unfavourable comparisons of yourself towards others, believing one is “less able” or “less charismatic”. Also, when someone compliments you, you may feel undeserving, so you brush off their kind words.
When you continually put other people’s needs ahead of your own in everyday life situations (putting yourself last), whether in social, educational or occupational contexts, this can often be detrimental for your quality of life and functioning in everyday life.
Fear of rejection is defined as a fear of disapproval or rejection from others, that leads to avoidance of social interactions or relationships.
Perfectionism is a tendency to set unreasonable standards and feel inadequacy when they are not met, leading to frustration and burnout.
Fear of failure can manifest as resisting new challenges or possibilities related to decision-making, stemming from a chronic fear of making mistakes and/or not meeting the standard required for the decision-making task.
Root Causes of Low Self-Esteem:
Low self-esteem often develops over time, through a combination of factors:
- Early Experiences: Childhood experiences of neglect, excessive criticism, or lack of emotional support can significantly impact self-perception into adulthood.
- Traumatic Events: Experiences such as abuse, bullying, or repeated failures can lead to internalized negative beliefs about oneself.
- Social Comparisons: Constantly comparing oneself to others, especially in the age of social media, can exacerbate feelings of inadequacy.
- Cultural and Societal Pressures: Societal standards regarding success, beauty, and behavior can create unrealistic expectations, leading individuals to feel they don’t measure up.
Therapy Strategies to Address Low Self-Esteem:
Therapy offers effective strategies to address and improve low self-esteem:
- Cognitive Behavioral Therapy (CBT) focuses on helping the individual to recognise and understand patterns of unhelpful thoughts and behaviours, thereby supporting their modification (Knox, 2013).
CBT thus supports the individual to explore their thoughts, challenge self-limiting or unhelpful thoughts and beliefs, and develop more positive, balanced ways of thinking.
The techniques included in CBT thus encompass cognitive restructuring to reframe self-defeating thoughts alongside behavioural activation, to encourage engagement in confidence-building activities.
- Mindfulness-based therapies (for example, Mindfulness-Based Cognitive Therapy (MBCT)) can promote self-awareness of thoughts and emotions without judgment (Baer, 2003), supporting individuals to observe negative self-perceptions neutrally without becoming overwhelmed.
Practices such as self-compassion exercises and staying present can reduce anxiety and promote a balanced self-view.
- Acceptance and commitment therapy (ACT) assists individuals in accepting their thoughts and feelings while committing to actions aligned with their values, fostering a sense of purpose and self-acceptance.
- Psychodynamic therapy explores how past experiences, particularly from childhood, influence current self-esteem issues, aiding in resolving deep-seated emotional conflicts.
- Group Therapy can provide a supportive environment, wherein individuals can share experiences, gain insights, and build social skills, reinforcing a sense of community and belonging.
Benefits of Therapy for Low Self-Esteem:
Engaging in therapy to manage low self-esteem can lead to the following benefits:
- Improved self-image, wherein the individual develops a more positive and realistic self-perception.
- Enhanced relationships, wherein the individual builds healthier connections with others based on mutual respect and self-assurance, in the process overcoming self-limiting beliefs..
- Increased confidence, wherein the individual gains the courage to interact with new people, pursue novel goals and thereby embrace new opportunities.
- Emotional resilience, wherein the individual develops emotional self-regulation strategies to manage the challenges and setbacks they may face more effectively.
Low self-esteem doesn’t have to be a lifelong struggle. Therapeutic interventions offer pathways to rebuild self-worth and foster a healthier self-image. By addressing underlying causes and implementing effective strategies, individuals can overcome negative self-perceptions and lead more fulfilling lives. Seeking professional support is a proactive step toward embracing one’s inherent value and potential.
Conclusion:
Low self-esteem is a pervasive psychological challenge that can distort self-perception and hinder both personal and professional growth. However, with a clear understanding of its signs and underlying causes, from early adverse experiences to societal pressures, alongside effective therapeutic strategies such as CBT, mindfulness-based therapies, and group support, individuals can rebuild their self-worth.
Recognising and addressing low self-esteem is a crucial step toward developing emotional resilience and fostering healthier relationships, ultimately paving the way for a more fulfilling life.
FAQ:
Q: What is low self-esteem?
A: Low self-esteem is a negative self-view of oneself that affects an individual’s beliefs about their own abilities, worth, and appearance, often leading to self-limiting thoughts and behaviours (Rosenberg, 1965).
Q: What are common indicators of low self-esteem?
A: Indicators of low self-esteem include negative self-talk, fear of failure, lack of confidence, difficulty accepting compliments, people-pleasing behaviour, fear of rejection, and perfectionism (Baumeister et al., 2003).
Q: What causes low self-esteem?
A: The causes often include early childhood experiences of neglect or criticism, traumatic events, social comparisons, and cultural or societal pressures (Sowislo and Orth, 2013).
Q: What therapy strategies can help improve low self-esteem?
A: Effective strategies include Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), psychodynamic therapy, and group therapy alongside mindfulness-based therapies such as MBCT (Knox, 2013; Baer, 2003).
Q: Can low self-esteem be completely cured?
A: Although low self-esteem may not be “cured” in the traditional sense, therapeutic interventions can significantly improve self-perception and help individuals develop healthier, more positive self-beliefs (Orth and Robins, 2014).
References:
Baumeister, R.F., Campbell, J.D., Krueger, J.I. and Vohs, K.D. (2003) ‘Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, and Health? A Meta-Analytic Review of the Causal Effects of Self-Esteem’, Psychological Science in the Public Interest, 4(1), pp. 1–44.
Baer, R.A. (2003) ‘Mindfulness training as a clinical intervention: A conceptual and empirical review’, Clinical Psychology: Science and Practice, 10(2), pp. 125–143.
Knox, S. (2013) Cognitive Behavioral Therapy for Low Self-Esteem. New York: Routledge.
Orth, U. and Robins, R.W. (2014) ‘The development of self-esteem’, Current Directions in Psychological Science, 23(5), pp. 381–387.
Rosenberg, M. (1965) Society and the Adolescent Self-Image. Princeton, NJ: Princeton University Press.
Sowislo, J.F. and Orth, U. (2013) ‘Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies’, Psychological Bulletin, 139(1), pp. 213–240.
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