 -Kirk Tjalas, F.N.P.
Kirk Tjalas, F.N.P., provides exceptional care and meticulous attention to detail for every patient concern, ensuring comprehensive and personalized treatment for optimal health outcomes. |
If you’re going through a period of low morale, you know how wide-reaching the effects can be. So how do you improve self-esteem?
Self-esteem and performance fuel each other; higher self-esteem leads to better performance, giving you more basis for higher self-regard. On the other hand, if you’re having a bad work week or had a fight with your partner, your confidence can feel like it’s dropped to the floor (Baumeister, 2003; Harris, 2020).
It can be difficult to get out of a place of poor self-esteem. But even if you have self-esteem issues now, you’re not stuck.
Can My Self-Esteem Change?
Our self-esteem can and does change; it’s not set in stone. Our sense of self-worth and personal regard naturally changes throughout our lives.
We discussed this with Kirk F.N.P., a family nurse practitioner at Priority Medical Group, who says our self-esteem is heavily impacted by childhood experiences. Research finds that most people’s self-esteem increases dramatically between ages 15–30 and continues to grow until age 60 (Orth, 2018).
Kirk emphasizes that it’s important to remember that self-esteem and confidence are not the same things.
“Self-confidence is largely based on skills, achievement, and superficial qualities like attractiveness,” he says. “Self-esteem is based on one’s inner sense of personal worth and value. It’s about how you relate to yourself and is largely based on self-evaluation.”
How to Improve Self-Esteem
Science suggests our self-esteem increases over time, but it can feel stagnant day-to-day. If you’re struggling with your self-esteem or it’s impacting your daily life, there are tactics you can take to give it a nudge. Here are five tips for how to improve self-esteem.
1. Foster Honest Self-Awareness
Kirk says this is among the three most essential skills for improving self-esteem. When you embrace life as a growth process, your weaknesses become areas for learning, not scorn.
“This involves learning to non-judgmentally acknowledge one’s strengths and weaknesses while striving to evolve for the better over time,” says Kirk. “Shifting your thinking in this way can lead to increased self-esteem.”
2. Try Therapy to Challenge Negative Thinking
A type of talk therapy recommended for this is cognitive behavioral therapy (CBT). It’s a goal-based program that focuses on identifying, challenging, and changing negative thought patterns (Chand, 2021).
In one study, people doing CBT reported improvements in low self-esteem. This effect was most significant for those taking weekly sessions (Kolubinski, 2018).
Therapy can be expensive and isn’t always covered by health insurance, but that doesn’t mean CBT is out of reach. Studies have found apps available for this kind of therapy work––as long as you keep up with it daily (Giraldo-O’Meara, 2021).
3. Power Posing
Power poses are expansive positions described as non-verbal expressions of power (think of the Wonder Woman pose). Kirk notes that power poses aren’t without controversy, but one study found that these open poses could increase self-esteem (Körner, 2019).
“Expressing power through your body can translate into changes that affect thinking, feeling, and real-life behavioral choices,” says Kirk. He adds that such postures may positively affect self-esteem and create lasting change in how you think about or relate to yourself.
4. Cultivate Self-Compassion
Self-esteem and compassion are like food that feeds our well-being. Looking at life through a lens of compassion can boost your sense of self and how you connect to others (Pandey, 2019).
“When we are consistently kind and compassionate with ourselves, we diminish the negative thoughts, beliefs, and behaviors that harm self-esteem,” explains Kirk. “Genuine, consistent self-compassion is one of the greatest contributors to positive self-esteem.”
Learning to reframe stressful situations or life events also opens us up to others, including loved ones or a therapist if needed (Dupasquier, 2019).
5. Be Physically Active
Getting exercise and moving the body can be associated with improvements in how we see our physical performance and appearance (Dale, 2019).
In this way, regular physical activity may help those struggling with negative body image impacting their self-esteem. Other research shows different types of activities, like yoga and aerobic exercise, lead to overall improvements in self-esteem (Gulati, 2019; Gilani, 2019).
“Using physical activity to support emotional regulation can, in turn, create stronger self-esteem due to having a positive tool for emotional regulation,” Kirk says.
Practicing regular self-care is also important for our overall well-being. Saying positive affirmations, getting a massage, and trying meditation are just a few of many self-care practices that can boost your well-being.
Building self-esteem is a long journey, especially if you feel yours is low. Trying some of the actions above can strengthen how you see yourself and even help you connect with other people. These tactics will also protect the higher self-esteem you’ve built.
At Priority Medical Group, we believe in empowering individuals to achieve their fullest potential. If you’re ready to improve your self-esteem and enhance your overall well-being, contact us today to schedule a consultation. Together, we can create a personalized plan to help you thrive.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider for diagnosis and treatment of medical conditions.
References
Baumeister, R. F., Campbell, J. D., Krueger, J. I., & Vohs, K. D. (2003). Does high self-esteem cause better performance, interpersonal success, happiness, or healthier lifestyles? Psychological Science in the Public Interest, 4(1), 1-44. https://doi.org/10.1111/1529-1006.01431
Chand, S. P., & Kuckel, D. P. (2021). Cognitive Behavioral Therapy. StatPearls. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK470443/
Giraldo-O’Meara, M., Leal-López, E., Segura-Sampedro, J. J., & Sánchez-Algarra, P. (2021). Effectiveness of cognitive-behavioral therapy-based self-help interventions for low self-esteem: A systematic review. Frontiers in Psychology, 12, 734822. https://doi.org/10.3389/fpsyg.2021.734822
Kolubinski, D. C., Frings, D., Nikčević, A. V., Lawrence, J. A., & Spada, M. M. (2018). A systematic review and meta-analysis of CBT interventions based on the Fennell model of low self-esteem. Cognitive Behaviour Therapy, 47(6), 431-450. https://doi.org/10.1080/16506073.2018.1441143
Orth, U., Erol, R. Y., & Luciano, E. C. (2018). Development of self-esteem from age 4 to 94 years: A meta-analysis of longitudinal studies. Psychological Bulletin, 144(10), 1045-1080. https://doi.org/10.1037/bul0000161
FAQ:
| 1. Can self-esteem really change over time? | Yes, self-esteem can change throughout your life. Research indicates that self-esteem generally increases from adolescence into adulthood and can continue to grow until later in life. Factors such as personal experiences, achievements, and how we perceive ourselves play significant roles. |
| 2. What are some effective strategies to improve self-esteem? | Effective strategies to improve self-esteem include fostering honest self-awareness, trying cognitive behavioral therapy (CBT) to challenge negative thinking, using power poses, cultivating self-compassion, and engaging in regular physical activity. Practicing self-care and positive affirmations can also be beneficial. |
| 3. When should I seek professional help for low self-esteem? | If low self-esteem is significantly impacting your daily life, relationships, or work, it may be beneficial to seek professional help. Therapies such as CBT can help address negative thought patterns and improve self-esteem. Consulting with a mental health professional can provide you with tailored strategies and support. |
SEE MORE HERE“Experience exceptional care with Kirk Tjalas, F.N.P. Book your appointment now and take charge of your health with confidence and badassery.”
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