Mental Health Promotion

How to…
increase your
self-esteem
 How to...
increase your self-esteem

This booklet will help you to challenge negative feelings

and beliefs you hold about yourself. It explains where
these beliefs come from, how they become fixed and gives
suggestions to help you change them.

What is self-esteem?

Everyone holds opinions about the type of person that they are.
These opinions are at the heart of self-esteem and they affect
how you feel about and value yourself. Self-esteem is not static
and fixed; your beliefs about yourself can change throughout
your life as a result of circumstance and experience.

If you have low self-esteem these beliefs will often be negative.

You may focus on what you feel are your weaknesses, and
mistakes that you have made.

“People think I am confident because I can address a room full

of people. The reality is that I spend most of my time thinking
that I’m not good enough. If I... give a speech, I spend the next
few days thinking about all the mistakes I made.”

If you have high self-esteem, you will generally see yourself in

a positive light.

You might find that life events such as losing your job, ending a
relationship or being bereaved give your confidence a huge knock,
but high self-esteem can act as a buffer to absorb these knocks
and help you bounce back.

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Your beliefs make the difference between high and low self-esteem.
It is important to realise that these are only opinions, they are not
facts. They can be biased or inaccurate, and there are steps you
can take to change them.

How is self-esteem related to mental health?

Low self-esteem alone is not a recognised mental health problem,

but if you have low self-esteem it will have an effect on your
mental health.

Holding negative beliefs about yourself lowers your resilience and

ability to cope with the stresses of life. This can place you at a
higher risk of developing mental health problems such as eating
disorders, depression or social phobia, which are closely related
to your mood and self-belief.

Low self-esteem can be triggered or made worse by existing mental

health problems, such as a panic disorder or schizophrenia. You
may find that the pressure of other symptoms and the stigma
associated with mental health problems impacts on the way you
see yourself.

What causes low self-esteem?

It is not possible to point to one cause of low self-esteem for

everyone, because each of us follows a different path through
life. The formation of your core beliefs about yourself is a
complex process.

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 How to...
increase your self-esteem

Your own inborn nature or temperament will play a role, but your
experiences and relationships with the people around you also
have an important part to play.

Negative experiences in childhood are often particularly damaging

to self-esteem. In your early years your personality and sense of
self is being formed, and harmful experiences can leave you feeling
that you are not valued or important. You have not had a chance
to build up any resilience, so this negative view can become the
one that you believe about yourself.

Significant negative experiences in adult life can also shake core

beliefs and cause them to change. This will normally happen over
time and you might not realise at first that your self-esteem is
being lowered. Experiences that commonly impact on people’s
beliefs include:

• b eing subject to abuse – sexual, emotional or physical, and the

loss of control associated with this
• having your physical and emotional needs neglected in childhood
• failing to meet the expectations of your parents
• feeling like the 'odd one out' at school
• coming from a community which often experiences prejudice,
such as being an asylum seeker, or being poor but living in a
wealthy neighbourhood
• peer pressure to conform to social norms which you don't
agree with
• bullying or excessive pressures at work
• trauma
• physical ill-health – its impact on your quality of life and activities
you can do
• bereavement
• facing redundancy or being unemployed
• social isolation and loneliness.
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The way you feel about experiences such as these will depend
on lots of other factors, but negative core beliefs about your
intelligence, appearance and abilities will often be formed:

“I think I’m ugly and unattractive. Other people are more

intelligent, talented and interesting than me. Most people wouldn’t
want to spend any time with me because of these things.”

When something happens that reminds you of these significant

experiences, you expect the worst and are likely to react badly.
Your low expectations are likely to be at the back of your mind
all the time.

• Y ou will probably feel anxious and might shake, blush and panic
(see Understanding anxiety for more information).
• You may also try to avoid the situation all together, or behave
in a way that you think will keep you 'safe', e.g. not going to
a social event on your own.

This reaction is likely to confirm the negative core beliefs you have
about yourself and leave you feeling you have even less chance
of coping with a similar situation in the future.

This cycle might seem unbreakable, but it is crucial to remember

that these are beliefs, not facts, and they can be changed.

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 How to...
increase your self-esteem

What are the consequences of low self-esteem?

The impact of low self-esteem on your life can be significant, you

may find that all areas of your life are affected in some way and
confirm your core belief that you are of little value. The section
on p.3 shows how low self-esteem can interact with mental health
problems, exacerbating existing conditions and making you more
vulnerable to developing other problems. It can also influence
your day-to-day life.

Personal relationships
If you have low self-esteem you might find that you form
damaging relationships. You may feel you don't deserve to be
treated with love and respect, and so allow friends or partners
to take advantage of you or control you.

Social life
For some people with low self-esteem it can be very difficult to
hear criticism and you might find that you are overly-sensitive and
upset very easily. You might therefore stay away from activities
that can expose you to any type of judgement, leaving you to
become isolated and frustrated.

Work
If your low self-esteem comes from a belief that you are not
competent or intelligent, you may struggle in the workplace,
avoiding tasks that you don't feel confident about or trying to
produce work which is perfect. You might find it difficult to
complete applications or go to interviews as you do not believe
you are good enough.

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“Low self-esteem has severely limited my career development.

It has kept me in a place of low confidence, so that I’m less willing
to take on challenges at work.”

If you have experienced workplace bullying, this can also add to

problems with your self-esteem.

Negative behaviours
You might find that to try and deal with your low self-esteem
you behave in ways that are damaging to you and those around
you. You might find that you try to 'escape' from life and engage
in risky behaviour like taking drugs, unsafe sex or drinking too
much. You might also develop an aggressive or violent personality
to try to hide your vulnerabilities and protect yourself from
further damage.

No-one is happy all the time, and having high self-esteem does
not mean you will always feel confident about work or have
successful relationships. However, good emotional health and
positive self-esteem are strong predictors of happiness. If your
core belief about yourself is mainly positive you may still associate
with some of these behaviours, but your ability to cope with them
will be much better.

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 How to...
increase your self-esteem

What can I do to build my self-esteem?

As has been shown in the previous sections, your self-esteem
comes from your core beliefs about your value as a person. If you
want to increase your self-esteem you need to challenge and
change these beliefs. This might feel like an impossible task, but
there are a lot of different ways that you can do this. Some
techniques or activities you might find helpful are set out below.

Identify your negative beliefs

If you are going to improve your self-esteem, it is important to
understand a little bit about what your core negative beliefs are
and where they came from. This could be a painful process, so
it is important to take your time, and perhaps ask a friend or
partner to support you. If you are feeling very distressed, then it
might be better to seek professional help – see p.15 for more
information about this.

It might be helpful to write down notes, and questions such as

these could help to structure your thoughts:

• What do you feel are your weaknesses or failings?

• What negative things do you think other people think about you?
• If you could sum yourself up, what word would you use
– ‘I am…’?
• When did you start feeling like this?
• Can you identify an experience or event that might have caused
this feeling?
• Do certain negative thoughts recur on a regular basis?

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It might be also helpful to keep a thought diary or record over a

period of several weeks. Write down details of situations, how you
felt and what you think the underlying belief was. For example:

Situation Reaction Underlying belief

Asked to deliver Felt very anxious, No-one will want

a presentation but told boss it to listen to me
at work was fine because I am not
engaging

I was invited to I lied and said I can’t say anything

a party I had something interesting and
else to do I’ll look stupid
dressed up

I saw a job ad that I got angry and I’m not smart

I liked in the paper tore it up enough for that
sort of work or
someone would
have offered me a
job like that already

As you identify what your core beliefs about yourself are, and
where they come from, you can begin to challenge and change
them. One way you can do this is to write down evidence to
challenge each belief and begin to explore other explanations of
a situation. For example, if you think that no-one likes you, you
can start to record situations that show a different pattern:

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 How to...
increase your self-esteem

• My mum called me on my birthday.

• My brother didn’t answer my call, but then later told me he
had been really busy at work – it wasn’t personal.
• I have been asked to go to a friend’s wedding next summer.
• I had a really nice conversation with my colleague over our
coffee-break.

These might feel like small examples, but as your list gets longer
over time you can look back at it and challenge the negative
opinions that you have been holding on to.

This is one technique to help you begin to see yourself through

new eyes. There are many other practical activities that can help
you feel good about yourself.

“A therapist once set me a task: every time somebody said

something that hurt me, [I had] to try and put myself in their
shoes and think of reasons why they might have said that, so I
didn’t interpret it as aimed at me. His advice really did help.”

You will probably find that some of the suggestions listed next
appeal to you more than others, perhaps because some of them
are things you are already doing. That is completely natural, but
by trying something new or changing your routine, your view
of yourself will begin to shift. This will boost your confidence
and your self-esteem and help you to break your cycle of
negative beliefs.

Positive thinking exercises

There are many techniques that can help you to think more
positively about yourself. Many ideas can be found on the BBC
Health and NHS Choices websites, or from your local Mind.
This simple exercise is one example:

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 Mental Health Promotion

Make a list of several things that you like about yourself, you
might include:

• things about the way that you look e.g. I have a nice smile
• your characteristics e.g. I am patient
• things that you do e.g. I give money to charity
• skills you have e.g. I’m a great organiser.

Take your time and aim for 50 different things, even if this takes
you several weeks. Keep this list and look at a different part of
it each day. If you are worried about an event that is coming up,
such as a job interview, take the time to read the whole list and
show yourself that you have a lot to offer.

Set yourself a challenge

Set yourself a challenge that you can realistically achieve. Start
with something relatively small, but which still has meaning for
you. For example, you might decide you are going to write a letter
to your local paper, or post a comment on a blog that interests
you. Tell someone about the challenge and, when you have
achieved it, accept their praise. Then set yourself another slightly
harder challenge, e.g. join a night-class you’ve been interested in.

Be assertive
Being assertive does not mean you need to be aggressive or
difficult, but it will help you to set clear boundaries. It means
you value yourself and others, and can communicate with
mutual respect.

To behave in an assertive way you should try to keep your body

language open and confident, and try to express your feelings
if you have been upset. You need to learn to begin to say ‘no’
to unreasonable requests, or tell people that you need more time
or support with tasks that you find challenging.
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 How to...
increase your self-esteem

Most adult education institutions offer assertiveness classes, as

do some universities and colleges of further education, and many
private firms offer advice. There are also several self-help books
with practical exercises and tips available.

Friends and family

If you have low self-esteem there might be people close to you
who encourage the negative beliefs and opinions that you hold.
It is important to identify these people and take action to stop
them from doing this, perhaps by becoming more assertive (see
p.11) or by limiting the amount you see them. Try to associate
with people who will not criticise you, and who you feel able to
talk to about your feelings. Having someone listen to you can
make your experience seem more real, and can help you to
take action.

Work
Work can provide identity, friendship, a steady routine and a salary.
Some people thrive in a busy environment and enjoy working to
ambitious targets; other people see their job as a means to an
end. Wherever you sit on this spectrum, it is important that the
balance between your work and your home-life feels right for
you. If you have been out of work for some time, then you might
find a short-term position or volunteering can help you build your
confidence back up. See Mind’s employment campaign Taking
Care of Business (visit www.mind.org.uk) for more information
about work and mental health.

Hobbies
This could cover anything from learning a language, to singing,
to a painting class. Think about where you feel you have some
natural ability, or things which you have always wanted to try.
The internet, your library and adult education colleges should

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have details of local clubs and classes that you might want to go
along to. Try to find activities that will not challenge you too much
to begin with so that you can feel you have achieved something
and have a chance to build your confidence.

Take regular exercise

Physical activity is good for mental health, it has been shown to
improve people’s image of themselves and sense of wellbeing.
Whether you prefer gentle walking or something more active,
you will almost always feel better for having done some exercise.

Try to get enough sleep

If you have trouble sleeping this can have a serious impact on
how you feel about everything. Negative feelings are likely to
be exaggerated and you might find you are more irritable and
less confident. See How to cope with sleep problems for help
with establishing a good sleep routine.

Diet
Eating healthily has a positive impact on your physical and mental
health. Eating a well-balanced diet at regular meal-times with
plenty of water and vegetables, and only occasional treats, will
help you to feel more healthy and happy.

Mindfulness
Mindfulness is a way of paying attention to the present moment,
using techniques like meditation, breathing and yoga. It has been
shown to help people become more aware of their thoughts
and feelings, so that instead of being overwhelmed by them, it
is easier to manage them. The ‘be mindful’ website has more
information and details of local classes around the UK (see
‘Useful organisations’ on p.17).

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 How to...
increase your self-esteem

10 tips to keep you going

These 10 ideas summarise some of the techniques we've just
discussed, and can be really helpful to refer to throughout the day
to keep you positive and engaged in boosting your self-esteem:

1. Stop comparing yourself to other people.

2. Don’t put yourself down.
3. Get into the habit of thinking and saying positive things
about yourself to yourself.
4. Accept compliments.
5. Use self-help books and websites to help you change
your beliefs.
6. Spend time with positive supportive people.
7. Acknowledge your positive qualities and things you are
good at.
8. Be assertive, don’t allow people to treat you with a lack
of respect.
9. Be helpful and considerate to others.
10. Engage in work and hobbies that you enjoy.

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What other help is available?

If you are experiencing significant anxiety, depression or stress

then you might seek more professional support.

Talking therapies
Cognitive behavioural therapy is a form of counselling or therapy
which aims to identify connections between thoughts, feelings
and behaviour, and to help develop practical skills to manage
them. This has been shown to be effective in helping people to
manage and challenge negative opinions about themselves, and
build a more positive set of core beliefs which will, over time,
increase your self-esteem. (See Mind’s booklet Making sense
of CBT.)

If your problems are based in early experiences you might find

that other talking therapies such as psychotherapy or counselling
can help you address these experiences more thoroughly. (See
Understanding talking treatments for more information.)

GPs are the first access point to health care on the NHS. They
can provide an assessment and diagnosis, and help you access
appropriate treatment. If your symptoms are mild then you might
be referred to your local IAPT (Improving Access to Psychological
Treatments) programme to access talking treatments.
Unfortunately, waiting times for psychological treatment on the
NHS are often very long.

If you feel that you don’t want to wait or that you would like
more support than is being offered, you may choose to see a
therapist privately. If you do see a private therapist then they
should be aware of the guidelines for treatment issued by the
National Institute for Clinical Excellence (NICE) and be appropriately

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qualified to offer you the support you need. See the Mind booklet
Understanding talking treatments and the British Association for
Counselling and Psychotherapy in ‘Useful contacts’.

Self-help groups and online help

Self-help groups, websites and online forums can also be a good
option if you want to talk to people who have been through
similar experiences. Mind Infoline or your local library can provide
details of self-help support groups that might be relevant to you;
for example if you are woman who has been in an abusive
relationship they will have details of domestic violence support.

Online communities can also be a source of great support, but

the anonymity of the internet can make this risky. It can be safer to
use websites of national support organisations, such as the Mind
Facebook page, or Anxiety UK’s forum. Sites like these can offer
peer support but are monitored to make sure people are not
abusive. See ‘Useful contacts’ for more information.

Self-esteem is recognised to play a huge role in your life, and if you

are struggling to believe in yourself it will stop you living the life
you want to. Remember, low-self esteem is based on opinions,
not facts, and you have the power to change these opinions.
There are some techniques and suggestions outlined in this
booklet, but if they don’t appeal to you, then research further,
seek support and try another approach. You can change things.

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 Mental Health Promotion

Useful contacts

Mind
Mind Infoline: 0300 123 3393 (Monday to Friday 9am to 6pm)
email: info@mind.org.uk
web: www.mind.org.uk
Details of local Minds and other local services, and Mind’s Legal Advice
Line. Language Line is available for talking in a language other than English.

Anxiety UK (formerly the National Phobics Society)

tel. 08444 775 774
web: www.anxietyuk.org.uk
Information and support for those suffering from anxiety disorders.

BBC Health Website

web: http://www.bbc.co.uk/health/emotional_health/mental_health/
emotion_esteem.shtml

Be Mindful
web: http://www.bemindful.co.uk/
Website that explains the principles behind mindfulness, and gives
details of local courses and therapists.

British Association for Behavioural and Cognitive Psychotherapies

(BABCP)
tel. 0161 705 4304
web: www.babcp.com
Can provide details of accredited therapists.

British Association for Counselling and Psychotherapy (BACP)

tel. 01455 883 316
web: www.bacp.co.uk
For details of local practitioners.
continued overleaf...
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... continued from previous page

Complementary and Natural Healthcare Council

tel: 020 3178 2199
web: http://www.cnhc.org.uk/
Maintains a register of complementary healthcare practitioners.

Depression Alliance
tel: 0845 123 23 20
web: www.depressionalliance.org
Self-help groups, publications, supporter-services for people
affected by depression.

NHS Choices
www.nhs.uk/livewell
Information on assertiveness, wellbeing, exercise, sleep and more.
Site gives details of local support as well as online tips and tools.

National Institute for Clinical Excellence (NICE)

web: www.nice.org.uk
Publishes guidelines for good practice in health care based on
published evidence, expert opinion and real life experience.

The Keep Fit Association

tel: 01403 266000
web: www.keepfit.org.uk
Website provides details of local exercise classes.

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Further information Support Mind

Mind offers a range of mental health Providing information costs money.

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First published by Mind 1997

Revised edition © Mind 2011
To be revised in 2013

This booklet was written by Penny Cloutte Mind

This edition was written by Beth Murphy, Mind (National Association for Mental Health)
15-19 Broadway
ISBN 978-1-903567-03-6 London E15 4BQ
tel. 020 8519 2122
No reproduction without permission fax: 020 8522 1725
Mind is a registered charity No. 219830 web: www.mind.org.uk
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Mind’s mission
• Our vision is of a society that promotes and protects good
mental health for all, and that treats people with experience
of mental distress fairly, positively, and with respect.

• The needs and experiences of people with mental distress drive

our work and we make sure their voice is heard by those who
influence change.

• Our independence gives us the freedom to stand up and speak

out on the real issues that affect daily lives.

• We provide information and support, campaign to improve

policy and attitudes and, in partnership with independent local
Mind associations, develop local services.

• We do all this to make it possible for people who experience

mental distress to live full lives, and play their full part in society.