self esteem and body image essay

Essays About Body Image: Top 5 Examples Plus Prompts

Essays about body image tackle delicate subjects like insecurities and mental illnesses; to effectively discuss it with tact, see our top essay examples.

The term “body image” refers to how you see and feel about your appearance. Although many support body positivity today and push for body acceptance, studies still show that 86% of women suffer from negative body image and want to lose weight . The inability to accept oneself results in low self-esteem, stress, and depression. Picking body image as your essay topic lets you join the discussion regarding this always-timely issue. Consider the examples listed below as inspiration for your essay:

1. Long Essay on Body Image by Prasanna

2. gender and body image essay by anonymous on ivypanda.com, 3. the negative body image presented by the media by anonymous on gradesfixer.com, 4. social media and body image by anonymous on edubirdie.com, 5. negative body images essay by writer valeria, 1. aspects of body image, 2. body image: the good and the bad, 3. factors affecting teenager body image, 4. beauty pageants: pros and cons, 5. body image and mental health, 6. victoria’s secret models and body image, 7. men’s body image, 8. what is body shaming, 9. knowing what’s real: curating my body image, 10. my journey to self-love.

“People have forgotten the concept of inner beauty. A person should always think of themselves to be perfect in front of the mirror.”

Prasanna explains what body image means, including its consequences in the form of disorders. She delves into how a person’s perception of their physical appearance affects their lives and how it’s now a big problem in today’s society. The author believes cultivating a supportive environment dramatically improves one’s body image. In the end, she reminds the readers how God made everyone unique in their own right and to start having a positive attitude towards their bodies.

You might also be interested in these articles and essays about appearance .

“Online blogs, television, and films all provide examples of perfect female and male bodies. When real people compare themselves to these ideals, they experience dissatisfaction with their body that results in body image issues.”

The essay scrutinizes ideals that trigger someone’s body issues, often leading to physical and mental problems. For example, today’s ideal female body is fit, with low body fat and a slim waist. Meanwhile, men should be muscular with sharp facial features. Because these are the only acceptable “right” bodies, many go through unhealthy diets, take dubious pills, and engage in strenuous exercises. The writer supports the body positivity movement that demands diversity from mass media.

See how to write an essay about diversity if you want to write about it instead.

“The media also provide unrealistic body image that no human can meet without causing harm to themselves.”

Harmful diets, dangerous treatments, expensive surgeries – people do these and many more to achieve and maintain the perfect body presented in mass media. This “false advertising” even results in eating disorders and food-related diseases. The essay adds research findings and relevant cases to support the author’s distaste for mass media’s impact on individuals’ perceptions of themselves.

“… social networking can cause an individual to set a high expectation on themselves. The media encompasses a set thought of what is attractive and what is not attractive.”

While social media is a great platform to promote healthy living, the author brings up how it also presents unrealistic body standards. Although most are thanks to digital editing, photos depicting perfect body images of celebrities, models, and influencers on social media still affect individuals’ concept of how they should look. By constantly seeing these “perfect” photos online, people turn to doctoring their pictures and deluding themselves into thinking they look like something they aren’t. Sometimes, people even go under the knife to replicate their altered photos.

“Seeing overly skinny models in the media does not enhance women’s self-esteem, self-worth or self-image.”

In this essay, Valeria shares her review of the book Understanding Negative Body Image by Barbara Moe which focuses on the culture’s obsession with weight, shape, and body image. The writer includes her favorite part of the book, where flat chests are fashionable in Ms. America. She compares it to today, where bigger breasts and thinner bodies are preferred. Valeria believes the media needs to show more diverse and realistic body shapes to reduce negative body image.

Are you looking for a great grammar checker? Read our ProWritingAid review to know why it’s one of our recommended picks.

10 Helpful Writing Prompts On Essays About Body Image

Are the samples above effective in giving you inspiration for your essay? If you’re still thinking of what to write about, you can use the following prompts:

Identify and explain the four main aspects of body image: perceptual, affective, cognitive, and behavioral. Provide examples to make it easier for the readers to understand how they differ and contribute to a person’s overall body image. Add surveys or research findings to support your statements and increase your essay’s credibility.

You don’t create your body image with your eyes alone. Your feelings and thoughts about your body are also part of the equation. These are all the results of your experiences, whether they are positive or negative. For this prompt, share any encounters that affected how you look at your body. 

Youngsters in their puberty are the most affected by today’s body image pressures. First, discuss factors that significantly impact how teenagers value themselves. Then, share steps to help young people overcome these issues. You can also write down the causes and warning signs of a negative body image.

Write your opinion about the “beauty” standards in beauty pageants and whether you favor them or not. Talk about its benefits and drawbacks to children, adult participants, and anyone who consumes such media. To demonstrate the severity of these standards, present cases where a contestant’s appearance or body became the matter in question.

The pressures of attaining a perfect body take their toll on an individual’s quality of life. These taxing pressures, such as eating disorders, anxiety, and mood swings, spill over the person’s relations and even hinder everyday living. Therefore, incorporate the importance of maintaining a positive body image to achieve healthy psychological and physical well-being.

Victoria’s Secret, a brand known for its skinny models, hired its first-ever plus-size model in 2019 . Find out why the brand made this significant change and how its customers received it. Include your opinion about the brand’s decision. Add if you believe the company did what it did to start a more diverse line of clothing or because it succumbed to people’s demand of wanting to see more realistic bodies in media.

Although most body image essays are about women, men also cope with self-acceptance. Discuss common problems men have to deal with daily regarding their appearance. Integrate how men are described in books and movies and probe how these visuals can affect a man’s ego. To make your essay more compelling, you can also delve into why there are more rigid rules on beauty standards imposed on women versus men.

Explore what encompasses body shaming and add why people do it. Relay to your readers how it affects people with a history of depression, low self-esteem, trauma, and other mental illnesses. Through this prompt, your essay will help raise awareness against body shaming. You might also be interested in these articles about eating disorders .

One excellent way to improve body image is to tailor what you see, especially on social media. Then, remind yourself that these photos are altered and unnatural. For this essay, list steps that can help protect one’s self-image away from the fake “perfect” bodies flooding mass media. For example, add joining groups highlighting edits in photoshop pictures, etc.

Everyone has something they want to change regarding their appearance. Through this essay, share what you did to overcome the struggles of accepting yourself as you are. You can also recommend books that helped change your perspective.

If you are interested in learning more, check out our essay writing tips !

If you still need help, our guide to grammar and punctuation explains more.

Essay Service Examples Psychology Body Image

Persuasive Essay on Body Image and Self Esteem

Introduction

Women and body image.

• Proper editing and formatting
• Free revision, title page, and bibliography
• Flexible prices and money-back guarantee

Cosmetic surgery

Impacts of cosmetic surgery, transgender and body image, medical interventions, works cited.

• Alberse, Anne-Marie E., et al. 'Self-perception of transgender clinic referred gender diverse children and adolescents.' Clinical child psychology and psychiatry 24.2 (2019): 388-401.
• Furnham, Adrian, and James Levitas. 'Factors that motivate people to undergo cosmetic surgery.' Canadian Journal of Plastic Surgery 20.4 (2012): 47-50.
• Sarwer, David B., and Heather M. Polonsky. 'Body image and body contouring procedures.' Aesthetic Surgery Journal 36.9 (2016): 1039-1047.
• Souad, Merah, et al. 'Cosmetic Surgery and Body Image in Adolescents: A Psycho-Sociological Analysis of the Causes and Effects.' (2018).
• Tambone, Vittoradolfo, et al. 'How you become who you are: a new concept of beauty for plastic surgery.' Archives of plastic surgery 42.5 (2015): 517.
• The American Society for Aesthetic Plastic Surgery, “Statistics: Top 5 Procedures: Surgical and Nonsurgical” http://www.surgery.org/sites/default/files/2014-Top5.pdf Accessed 25 June 2015
• Office of Justice Programs. Transgender-Specific Issues. June 2014. https://www.ovc.gov/pubs/forge/transgender_physical.html. 21 Nov 2019.
• Voort, Martie van der. Queer Body Image. 30 Jan 2019. https://www.edcatalogue.com/queer-body-image/. 21 Nov 2019.

Our writers will provide you with an essay sample written from scratch: any topic, any deadline, any instructions.

Cite this paper

Related essay topics.

Get your paper done in as fast as 3 hours, 24/7.

Related articles

Most popular essays.

• Eating Disorders

Body image is defined to be a mixture of how and what an individual thinks or feels about his or...

The media has contributed to mass damages to women showing them such unrealistic desires of ideal...

Karen is a seventeen-year-old girl who has been affected by the effects of having a negative body...

• Perspective
• Self Concept

Nowadays people think of their “life meaning” as how they use their image; specifically their body...

• Critical Thinking

An ideal female ballet dancer will have large eyes, a long neck, long legs, a flexible back, a...

• Adolescence

The film “Killing them Softly” was about how women’s body images are being portrayed by the media...

Magazines and magazine advertisements have been around for as long as the world can remember....

• Social Media

If an individual were to pick up a magazine decades ago, they would see a combination of models of...

The issue I was trying to display was in today's Western society the use of advertisement and...

Join our 150k of happy users

• Get original paper written according to your instructions
• Save time for what matters most

Fair Use Policy

EduBirdie considers academic integrity to be the essential part of the learning process and does not support any violation of the academic standards. Should you have any questions regarding our Fair Use Policy or become aware of any violations, please do not hesitate to contact us via [email protected].

We are here 24/7 to write your paper in as fast as 3 hours.

Provide your email, and we'll send you this sample!

By providing your email, you agree to our Terms & Conditions and Privacy Policy .

Say goodbye to copy-pasting!

Get custom-crafted papers for you.

Enter your email, and we'll promptly send you the full essay. No need to copy piece by piece. It's in your inbox!

Self-Esteem and Body Acceptance: A Guide to Unlocking Confidence

As we delve into the profound interplay of the self-acceptance journey, it's intriguing to note that scientific research has revealed a compelling connection between positive self-esteem and overall well-being. Studies indicate that individuals with a strong sense of self-worth tend to experience lower levels of stress, improved mental health, and even enhanced resilience in the face of life's challenges. This underscores the profound impact that cultivating self-love can have on one's holistic health.

Short Description

Dive into the realm of self-discovery and empowerment with our guide! Our expert essay writers online will unravel the intricacies of healthy self-esteem, exploring its definition, significance, and steps to embrace your true self. Gain practical insights and actionable tips for building self confidence, fostering self-love, and overcoming negative thought patterns. Join us on this transformative journey, where we'll empower you with the knowledge and tools to cultivate a positive self-image and live life authentically. Discover the keys to unlocking your full potential and embracing the best version of yourself!

What is Self Esteem

Self-esteem definition compares to the bedrock of our emotional well-being, influencing how we perceive and navigate the world around us. It encompasses our overall sense of self-worth, self-respect, and confidence in our abilities. It is the acknowledgment that our worth is not contingent on external validation, achievements, or societal standards. Instead, it is the recognition of our unique qualities and the intrinsic value we bring to the world.

Self-regard is closely tied to confidence and a belief in one's abilities. It involves recognizing and appreciating our competence in various aspects of life, whether it be work, relationships, or personal endeavors. Think of self-image as the fuel that propels a person to take on challenges, believing they have the skills and capabilities to navigate through them successfully.

According to our psychology essay writing service , while self-esteem and self-confidence are interconnected, they aren't synonymous. Self-confidence relates more to belief in one's abilities and specific skills, while self-regard is a broader concept that encompasses one's overall sense of worth. Someone with strong self-esteem may approach challenges not only with confidence in their abilities but also with a fundamental belief in their inherent value, regardless of the outcome.

Healthy Self-Image: Individuals with healthy self-image exhibit a balanced sense of self-worth. They appreciate their strengths, acknowledge areas for growth, and maintain a positive outlook on life. A healthy self-image allows for resilience in the face of challenges and a greater capacity for self-acceptance.

• Example: A person with a healthy self-image might view a mistake as an opportunity to learn and grow rather than as a reflection of their overall worth.

Unhealthy Self-Image: On the flip side, an unhealthy self-image manifests in extremes—either as an inflated sense of superiority or a constant self-doubt and self-criticism. Both scenarios hinder personal growth and can lead to challenges in relationships, work, and overall well-being.

• Example: An unhealthy self-image can be likened to walking on a tightrope; it's a precarious balancing act that can tip towards arrogance or crippling self-doubt.

Ready to trade self-doubt for a front-row seat in your own success story?

Order your paper now - because, my friend, you deserve a confidence boost that's louder than a marching band in a library.

The Significance of Self Esteem

So, why is self-approval so pivotal, you may wonder? It serves as the cornerstone of our mental and emotional well-being, threading its influence into every aspect of our lives.

Picture this: With a healthy self-image, we become architects of our own narratives, confidently navigating the twists and turns of life. Confidence in our abilities, a positive self-image, and resilience in adversity all sprout from the fertile ground of robust self-esteem.

Take a moment to ponder: What if every decision, every interaction, and every pursuit in your life was guided by a profound sense of self-worth? How might your perception of challenges transform if you approached them with the unwavering belief that you possess the strength to overcome them?

Consider instances when your self-approval served as a compass, directing you towards growth, resilience, and genuine self-appreciation. Conversely, reflect on moments when a wavering self-esteem may have hindered your progress or clouded your perception of your own capabilities.

As we navigate the intricate terrain of our emotions, let's recognize that self-respect isn't a static destination but a dynamic journey. It's the continuous exploration of our worth, understanding our strengths, and accepting our imperfections.

So, for a second, let's leave you with this: How might nurturing and elevating your self-approval enhance your journey toward personal fulfillment? What steps can you take today to cultivate a more robust and resilient sense of self-worth, steering your life towards a richer tapestry of experiences?

What Causes Low Self Esteem: Exploring the Factors

Understanding the roots of low self-image is a crucial step in the journey toward building a more positive self-image. Various factors contribute to this complex phenomenon, shaping our perception of ourselves and influencing the lens through which we view the world.

1. Negative Childhood Experiences: Childhood lays the foundation for our self-concept. Harsh criticism, neglect, or consistent negative feedback during formative years can significantly impact self-approval.

• Reflect: How might early experiences shape our sense of self-worth in adulthood?

2. Unhealthy Comparison: The pervasive habit of comparing ourselves to others, often fueled by societal expectations and social media, can breed feelings of inadequacy and diminish self-worth.

• Reflect: In what ways do you find yourself comparing your journey to others, and how does it affect your self-respect?

3. Perfectionism and Unrealistic Standards: Setting unrealistically high standards and striving for perfection can lead to a constant sense of failure, eroding self-valuation over time.

• Reflect: How do your own expectations contribute to feelings of inadequacy or self-doubt?

4. Critical Self-Talk: The way we talk to ourselves matters. A persistent pattern of negative self-talk, often rooted in self-criticism, can significantly impact self-regard.

• Reflect: Are you mindful of your internal dialogue, and how does it influence your perception of yourself?

5. External Validation Dependency: Relying solely on external validation for a sense of self-worth can create a fragile foundation, as it leaves us vulnerable to the unpredictable nature of others' opinions.

• Reflect: How much of your self-worth is tied to external approval, and what impact does it have on your self-respect?

6. Life Transitions and Setbacks: Significant life changes, failures, or setbacks can challenge our sense of competence and self-worth, contributing to feelings of inadequacy.

• Reflect: How do you cope with life transitions, and how might they influence your self-respect?

7. Lack of Body Acceptance: Discontent with one's body, fueled by societal beauty standards and media influence, can contribute to low self-regard. Failure to embrace and appreciate the uniqueness of one's body may lead to feelings of inadequacy.

• Reflect: How does your relationship with your body influence your overall sense of self-worth, and what steps can you take toward greater body positivity?

Defining the Concept of Body Acceptance

Having examined the factors contributing to low self-valuation, let's now shift our focus to a vital aspect of cultivating positive self-worth—body acceptance. This concept extends beyond the physical realm, influencing how we perceive ourselves and, consequently, our overall self-love.

• Embracing body positivity involves challenging conventional beauty standards. It encourages a shift away from comparing ourselves to unattainable ideals and fosters an appreciation for the unique beauty inherent in each individual.
• Fostering a positive body image requires cultivating a positive self-image. Rather than focusing on perceived flaws, this aspect encourages us to appreciate the remarkable capabilities and uniqueness that define our bodies.
• Media portrayal significantly shapes our perception of body image. Self-compassion involves critically examining media messages, empowering us to filter out unrealistic ideals and cultivate a more authentic relationship with our bodies.
• Physical self-acceptance emphasizes the importance of establishing a harmonious mind-body connection. Recognizing the intrinsic link between physical and mental well-being allows us to appreciate and care for our bodies in a holistic manner.

Effects of Low Self-Esteem and Body Image on Lives

Low self-worth and negative body image can cast a shadow over various aspects of our lives, influencing not only how we perceive ourselves but also shaping our interactions with the world. Understanding what causes low self esteem allows us to explore the multifaceted effects across mental well-being, eating disorders, and the influence of media on self-perception and esteem. Let's delve into the interconnected factors that contribute to these challenges and explore avenues for positive change.

Challenges in Mental Well-being

Low self-respect is intricately linked to mental health challenges. Individuals grappling with diminished self-worth may experience heightened stress, anxiety, and even depression. The negative thought patterns associated with low self esteem and poor body image can become a constant companion, undermining one's confidence and resilience in the face of life's challenges.

Impact: How might the challenges posed by low self-esteem tend to affect your overall mental well-being, and what strategies could be employed to foster a more positive self-image?

Disorders Related to Eating

A strained relationship with one's body often intertwines with disorders related to eating. Individuals with low self-respect and negative body image may be more susceptible to conditions such as anorexia nervosa, bulimia nervosa, or binge-eating disorder. The pursuit of an idealized physical appearance, fueled by societal expectations, can lead to unhealthy behaviors and a distorted perception of one's physical self.

Impact: Consider how low self-worth may contribute to or exacerbate eating disorders and what steps can be taken to promote a healthier physical self-perception.

Media's Impact on Self-Perception and Esteem

The pervasive influence of media can significantly shape how individuals perceive themselves. Unrealistic beauty standards depicted in the media can contribute to feelings of inadequacy and fuel negative perceptions of one's physical appearance. Constant exposure to curated images can create an unhealthy comparison, leading to a distorted self-perception and diminished self-respect.

Impact: Reflect on how media consumption influences your self-perception and what measures can be taken to mitigate its impact on your self-worth.

Impact of Negative Thoughts on Low Self Esteem and Body Dissatisfaction

Negative thoughts wield a profound influence on our self-worth, shaping how we perceive ourselves. Challenging these thoughts is vital for recognizing how to stop negative self talk and foster a healthier mindset. Here are key factors contributing to this impact:

• Comparative Self-Talk : Negative self-talk fosters comparisons, generating thoughts like 'I don't measure up.' This constant measuring against others can lead to dissatisfaction with one's body and overall self-regard.
• Perfectionist Standards : The pursuit of perfection, fueled by thoughts like 'I must be flawless,' contributes to unrealistic expectations. Falling short of these ideals can trigger dissatisfaction and perpetuate negative body image.
• Social Media Influence: Exposure to curated images on social media intensifies negative body image. Thoughts such as 'I should look like them' contribute to dissatisfaction and a distorted self-perception.
• Catastrophic Thinking : Catastrophizing, anticipating the worst outcomes, can manifest as thoughts like 'If I gain weight, my life will unravel.' This fear-driven thinking intensifies body dissatisfaction.
• Overgeneralization and Self-Worth : Overgeneralizing negative experiences, like thinking 'I failed; I am a failure,' diminishes self-worth. This thought pattern influences overall self-respect and perceptions of one's body.

How to Build Self Esteem: Take These 11 Actions!

Building self-respect is a deeply personal journey that requires introspection, self-compassion, and intentional steps. Let our custom research paper writing experts delve into each action with more profound insights, self esteem boosters, personal examples, and additional details:

Break Free from People-Pleasing Habits

One crucial step in knowing how to build confidence and self-esteem is breaking free from people-pleasing habits. Constantly seeking approval from others can undermine your confidence and sense of self-worth. Instead, focus on your own needs and priorities. Practice setting healthy boundaries and saying no when necessary. Remember, your worth is not determined by the approval of others but by your own self-respect and authenticity.

Example : If you find yourself constantly agreeing with others to avoid conflict, challenge yourself to express your own opinions. It might be uncomfortable at first, but over time, this shift will reinforce a stronger sense of self. This will also help you master how to improve communication skills .

Tip : Start by identifying situations where you tend to people-please, and consciously make an effort to assert your own preferences and boundaries in those situations.

Acknowledge Your Positive Qualities with a Self-Admiration List

Creating a self-admiration list is a powerful exercise for your self-acceptance journey. Take time to reflect on your positive qualities, achievements, and strengths. This list serves as a tangible reminder of your capabilities and unique qualities. Whenever self-doubt creeps in, refer to this list as a source of encouragement.

Example : Include specific instances where you demonstrated resilience, kindness, or skill as you would do in a narrative essay . It could range from completing a challenging project at work to supporting a friend during a difficult time.

Tip : Update your self-admiration list regularly. As you accomplish new goals or face challenges, add them to the list. This ongoing practice will reinforce a positive self-perception.

Embrace Individuality

Embracing your individuality is key to building self-respect. Recognize that everyone is unique, with their own set of strengths and weaknesses. Instead of comparing yourself to others, celebrate what makes you distinct. Accepting and appreciating your individuality fosters a sense of self-love and confidence.

Example : If you have a passion or hobby that sets you apart, embrace it wholeheartedly. Whether it's a quirky interest or a particular skill, being authentic to yourself is empowering.

Tip : Surround yourself with supportive people, or even seek out a body acceptance movement that appreciates and encourages your individuality. This positive reinforcement can significantly contribute to building and maintaining self-love.

Chronicle Your Achievements

Keeping a record of your achievements, both big and small, is a proactive way to reinforce a positive self-image. By acknowledging your successes, you build a foundation of self-assurance that can help you tackle future challenges.

Example : If you achieved a personal or professional goal, take note of the steps you took to get there and the skills you utilized. This detailed account can serve as a motivational tool in times of self-doubt.

Tip : Regularly review your achievement journal to remind yourself of your capabilities. This reflection can be especially beneficial during challenging times.

Release Toxic Connections

Toxic relationships can have a detrimental impact on self-esteem. It's essential to identify and release connections that drain your energy and undermine your sense of self-worth. In the journey of how to build self esteem, creating a supportive network of positive individuals contributes to an environment that is conducive to the development and sustenance of a healthy sense of self-worth.

Example : If you have a friend or acquaintance who constantly criticizes or belittles you, consider reassessing the dynamics of that relationship. Create distance from those who do not contribute positively to your well-being.

Tip : Cultivate connections with individuals who uplift and inspire you. Positive relationships can significantly contribute to your overall sense of self-worth and confidence.

Foster Mind-Body Connection through Body Awareness

Building self-love involves not only nurturing your mental well-being but also fostering a strong connection with your body. Engage in self esteem boosters that promote body awareness, such as mindfulness exercises, yoga, or regular physical activity. Developing an understanding and appreciation for your body can positively influence your self-image and overall confidence.

Example : Practice mindfulness by paying attention to how your body feels in different situations. Notice physical sensations without judgment, fostering a deeper connection between your mind and body.

Tip : Incorporate mindfulness into your daily routine, whether through meditation or simply taking a few moments to focus on your breath. This practice can enhance your overall sense of well-being and self-awareness.

Grant Yourself Forgiveness for Past Thoughts and Actions

Self-forgiveness is a crucial aspect of loving your body, and it extends to various aspects of life, including navigating the challenges of school. Acknowledge that everyone makes mistakes and experiences moments of self-doubt, especially when figuring out how to be confident in school . Holding onto guilt or regret can hinder your self-love and academic performance. Instead, practice self-compassion and forgive yourself for past thoughts and actions, recognizing that personal growth often involves learning from past mistakes and moving forward.

Example : If you made a decision that you now regret, reflect on the lessons learned from that experience. Use it as an opportunity for growth rather than dwelling on self-blame.

Tip : Create a ritual of self-forgiveness, whether through journaling or a symbolic gesture. This process can help you release negative emotions and reinforce a positive self-narrative.

Expand Horizons

Broadening your horizons is an empowering way to build self-respect. Step outside your comfort zone and explore new interests, hobbies, or even career opportunities. And, speaking of lightening your load, why not pay for essay online ? Our experts can tackle your academic challenges while you conquer the world. Embracing challenges and unfamiliar experiences not only enhances your skills but also reinforces a belief in your ability to adapt and thrive.

Example : Enroll in a class, join a club, or travel to a new destination. Embracing new challenges can provide a sense of accomplishment and broaden your perspective.

Tip : Set small, achievable goals related to your interests or aspirations. Each accomplishment, no matter how minor, contributes to your sense of capability and self-worth.

Engage with Your Body with Purpose

Physical activity isn't just about staying fit; it's a powerful tool for building self-worth. Engage in activities that allow you to connect with your body in a positive and purposeful way. This could be through regular exercise, dance, or any activity that brings you joy and a sense of accomplishment.

Example : Choose a form of exercise that you genuinely enjoy, whether it's hiking, swimming, or dancing. The goal is to engage with your body in a way that feels fulfilling and empowering.

Tip : Focus on the positive aspects of physical activity, such as increased energy, improved mood, and enhanced overall well-being. Celebrate the progress you make, both in terms of physical fitness and the positive impact on your self-worth.

Transform Negative Inner Dialogue into Affirming Self-Talk

One powerful strategy for building self-worth is to actively work on transforming negative inner dialogue into affirming self-talk. The way you speak to yourself internally greatly influences your self-perception. Challenge and reframe negative thoughts, replacing them with positive and encouraging self esteem quotes.

Example : Instead of saying, 'I can't do this; I always mess up,' rephrase it to, 'I am capable of facing challenges, and each experience is an opportunity for growth.'

Tip : Keep a journal to track negative thoughts and their corresponding positive reframes. This practice not only increases your awareness but also helps establish a habit of constructive self-talk.

Marvel at Your Body's Capabilities

Appreciating your body's capabilities is a fundamental aspect of building self-worth. Rather than focusing solely on physical appearance, recognize the incredible things your body can do. Whether it's the strength to carry you through a challenging workout, the flexibility to try new activities, or the resilience to overcome illness, loving your body fosters a positive and empowering self-image.

Example : If you've been working on a physical goal, celebrate the progress you've made, whether it's lifting a heavier weight, running a longer distance, or mastering a new yoga pose.

Tip : Practice gratitude for your body's abilities by acknowledging and thanking it for what it allows you to do. This mindful approach can shift the focus from perceived flaws to a profound appreciation for your body's strengths.

4 Self Esteem Quotes to Inspire

Self-regard is a powerful force that shapes our perceptions and actions. Throughout history, influential figures have shared insights that resonate with the journey of building and maintaining self-respect. Let's explore some inspirational quotes from famous personalities that can serve as guiding lights on your path to self-discovery and confidence.

1. ' You yourself, as much as anybody in the entire universe, deserve your love and affection .' - Buddha

This timeless quote from Buddha emphasizes the importance of self-love and acceptance. It reminds us that acknowledging our worth is not only valid but crucial for personal well-being and growth. Building self-regard often begins with treating ourselves with the same kindness we extend to others.

2. ' You have within you right now, everything you need to deal with whatever the world can throw at you .' - Brian Tracy

Brian Tracy, a motivational speaker and author, emphasizes the inherent strength within each individual. This quote encourages the belief that irrespective of external challenges; you possess the capabilities needed to navigate life successfully. Understanding this intrinsic power contributes significantly to building self-respect.

3. ' You are the only person on earth who can use your ability. ' - Zig Ziglar

Zig Ziglar's quote emphasizes personal responsibility and the unique abilities each person possesses. Recognizing and utilizing your own talents fosters a sense of accomplishment and self-worth. This empowerment is foundational to building positive self-esteem.

4. ' The more you like yourself, the less you are like anyone else, which makes you unique .' - Walt Disney

Walt Disney, a pioneer in creativity and imagination, celebrates the beauty of individuality. This quote encourages embracing one's uniqueness as a source of strength and distinction. Understanding and appreciating your distinct qualities contribute to a robust self-image.

Connect with Supportive Communities

Building and maintaining self-worth is often a journey that benefits from community support. Connecting with like-minded individuals and accessing valuable resources can provide additional guidance, encouragement, and a sense of belonging. Here are some body acceptance movement organizations, online communities, and resources that will help you on your self-acceptance journey.

1. National Eating Disorders Association (NEDA)

The National Eating Disorders Association is a non-profit organization that provides resources and support for individuals struggling with body image and eating disorders. NEDA offers helplines, online forums, and educational materials to promote body acceptance and healthy self-image.

Website: National Eating Disorders Association

2. Confidence Code for Girls by Katty Kay and Claire Shipman

The Confidence Code for Girls is a book written by Katty Kay and Claire Shipman. Aimed at young girls, it encourages building confidence and self-respect. The authors explore the science behind confidence and offer practical advice on developing a positive self-image.

Book: Confidence Code for Girls

3. Dove's Self-Esteem Project

Dove, a global beauty and personal care brand, runs the Self-Esteem Project, which aims to promote body confidence and self-image in young people. The body positivity movement offers resources for parents, educators, and mentors to support conversations around body image.

Website: Dove's Self-Esteem Project

4. Online Therapy Platforms

Platforms like BetterHelp and Talkspace provide convenient access to licensed therapists who can offer guidance on self-respect and body acceptance. Virtual therapy sessions can be a valuable resource for individuals seeking personalized support in a confidential setting.

Website: BetterHelp

Final Outlook

In the pursuit of building self confidence, remember that it is a dynamic journey shaped by self-discovery, resilience, and positive connections. Recognize your uniqueness, celebrate your achievements, and foster a compassionate relationship with yourself. With each intentional step, you pave the way for a more confident, empowered, and resilient version of you!

Ready to Transform Self-Doubt into the Stuff of Legends?

Order your motivational essay now, and let's kick negativity to the curb!

is an expert in nursing and healthcare, with a strong background in history, law, and literature. Holding advanced degrees in nursing and public health, his analytical approach and comprehensive knowledge help students navigate complex topics. On EssayPro blog, Adam provides insightful articles on everything from historical analysis to the intricacies of healthcare policies. In his downtime, he enjoys historical documentaries and volunteering at local clinics.

What is Self-Esteem? A Psychologist Explains

“Believe in yourself.”

That is the message that we encounter constantly, in books, television shows, superhero comics, and common myths and legends.

We are told that we can accomplish anything if we believe in ourselves.

Of course, we know that to be untrue; we cannot accomplish anything in the world simply through belief—if that were true, a lot more children would be soaring in the skies above their garage roof instead of lugging around a cast for a few weeks!

However, we know that believing in yourself and accepting yourself for who you are is an important factor in success, relationships, and happiness and that self-esteem plays an important role in living a flourishing life . It provides us with belief in our abilities and the motivation to carry them out, ultimately reaching fulfillment as we navigate life with a positive outlook.

Various studies have confirmed that self-esteem has a direct relationship with our overall wellbeing, and we would do well to keep this fact in mind—both for ourselves and for those around us, particularly the developing children we interact with.

Before you read on, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you show more compassion to yourself but will also give you the tools to enhance the self-compassion of your clients, students or employees and lead them to a healthy sense of self-esteem.

This Article Contains:

• What is the Meaning of Self-esteem? A Definition

Self-Esteem and Psychology

Incorporating self-esteem in positive psychology, 22 examples of high self-esteem, 18 surprising statistics and facts about self-esteem, relevant research, can we help boost self-esteem issues with therapy and counseling, the benefits of developing self-esteem with meditation, can you test self-esteem, and what are the problems with assessment, 17 factors that influence self-esteem, the effects of social media, 30 tips & affirmations for enhancing self-esteem, popular books on self-esteem (pdf), ted talks and videos on self-esteem, 15 quotes on self-esteem, a take-home message, what is the meaning of self-esteem.

You probably already have a good idea, but let’s start from the beginning anyway: what is self-esteem?

Self-esteem refers to a person’s overall sense of his or her value or worth. It can be considered a sort of measure of how much a person “values, approves of, appreciates, prizes, or likes him or herself” (Adler & Stewart, 2004).

According to self-esteem expert Morris Rosenberg, self-esteem is quite simply one’s attitude toward oneself (1965). He described it as a “favourable or unfavourable attitude toward the self”.

Various factors believed to influence our self-esteem include:

• Personality
• Life experiences
• Social circumstances
• The reactions of others
• Comparing the self to others

An important note is that self-esteem is not fixed. It is malleable and measurable, meaning we can test for and improve upon it.

Self-esteem and self-acceptance are often confused or even considered identical by most people. Let’s address this misconception by considering some fundamental differences in the nature and consequences of self-esteem and unconditional self-acceptance.

• Self-esteem is based on evaluating the self, and rating one’s behaviors and qualities as positive or negative, which results in defining the self as worthy or non-worthy (Ellis, 1994).
• Self-acceptance, however, is how the individual relates to the self in a way that allows the self to be as it is. Acceptance is neither positive nor negative; it embraces all aspects and experiences of the self (Ellis, 1976).
• Self-esteem relies on comparisons to evaluate the self and ‘decide’ its worth.
• Self-acceptance, stems from the realization that there is no objective basis for determining the value of a human being. So with self-acceptance, the individual affirms who they are without any need for comparisons.
• Self-esteem is contingent on external factors, such as performance, appearance, or social approval, that form the basis on which the self is evaluated.
• With self-acceptance, a person feels satisfied with themselves despite external factors, as this sense of worthiness is not derived from meeting specific standards.
• Self-esteem is fragile (Kernis & Lakey, 2010).
• Self-acceptance provides a secure and enduring positive relationship with the self (Kernis & Lakey, 2010).
• When it comes to the consequences on wellbeing, while self-esteem appears to be associated with some markers of wellbeing, such as high life satisfaction (Myers & Diener, 1995) and less anxiety (Brockner, 1984), there is also a “dark side” of self-esteem, characterized by egotism and narcissism (Crocker & Park, 2003).
• Self-acceptance is strongly associated with numerous positive markers of general psychological wellbeing (MacInnes, 2006).

Self-esteem has been a hot topic in psychology for decades, going about as far back as psychology itself. Even Freud , who many consider the founding father of psychology (although he’s a bit of an estranged father at this point), had theories about self-esteem at the heart of his work.

What self-esteem is, how it develops (or fails to develop) and what influences it has kept psychologists busy for a long time, and there’s no sign that we’ll have it all figured out anytime soon!

While there is much we still have to learn about self-esteem, we have at least been able to narrow down what self-esteem is and how it differs from other, similar constructs. Read on to learn what sets self-esteem apart from other self-directed traits and states.

Self-Esteem vs. Self-Concept

Self-esteem is not self-concept, although self-esteem may be a part of self-concept. Self-concept is the perception that we have of ourselves, our answer when we ask ourselves the question “Who am I?” It is knowing about one’s own tendencies, thoughts, preferences and habits, hobbies, skills, and areas of weakness.

Put simply, the awareness of who we are is our concept of our self .

Purkey (1988) describes self-concept as:

“the totality of a complex, organized, and dynamic system of learned beliefs, attitudes and opinions that each person holds to be true about his or her personal existence”.

According to Carl Rogers, founder of client-centered therapy , self-concept is an overarching construct that self-esteem is one of the components of it (McLeod, 2008).

Self-Esteem vs. Self-Image

Another similar term with a different meaning is self-image; self-image is similar to self-concept in that it is all about how you see yourself (McLeod, 2008). Instead of being based on reality, however, it can be based on false and inaccurate thoughts about ourselves. Our self-image may be close to reality or far from it, but it is generally not completely in line with objective reality or with the way others perceive us.

Self-Esteem vs. Self-Worth

Self-esteem is a similar concept to self-worth but with a small (although important) difference: self-esteem is what we think, feel, and believe about ourselves, while self-worth is the more global recognition that we are valuable human beings worthy of love (Hibbert, 2013).

Self-Esteem vs. Self-Confidence

Self-esteem is not self-confidence ; self-confidence is about your trust in yourself and your ability to deal with challenges, solve problems, and engage successfully with the world (Burton, 2015). As you probably noted from this description, self-confidence is based more on external measures of success and value than the internal measures that contribute to self-esteem.

One can have high self-confidence, particularly in a certain area or field, but still lack a healthy sense of overall value or self-esteem.

Self-Esteem vs. Self-Efficacy

Similar to self-confidence, self-efficacy is also related to self-esteem but not a proxy for it. Self-efficacy refers to the belief in one’s ability to succeed at certain tasks (Neil, 2005). You could have high self-efficacy when it comes to playing basketball, but low self-efficacy when it comes to succeeding in math class.

Unlike self-esteem, self-efficacy is more specific rather than global, and it is based on external success rather than internal worth.

Self-Esteem vs. Self-Compassion

Finally, self-esteem is also not self-compassion. Self-compassion centers on how we relate to ourselves rather than how we judge or perceive ourselves (Neff, n.d.). Being self-compassionate means we are kind and forgiving to ourselves, and that we avoid being harsh or overly critical of ourselves. Self-compassion can lead us to a healthy sense of self-esteem, but it is not in and of itself self-esteem.

We explore this further in The Science of Self-Acceptance Masterclass© .

Esteem in Maslow’s Theory – The Hierarchy of Needs

The mention of esteem may bring to mind the fourth level of Maslow’s pyramid : esteem needs.

While these needs and the concept of self-esteem are certainly related, Maslow’s esteem needs are more focused on external measures of esteem, such as respect, status, recognition, accomplishment, and prestige (McLeod, 2017).

There is a component of self-esteem within this level of the hierarchy, but Maslow felt that the esteem of others was more important for development and need fulfillment than self-esteem.

Download 3 Free Self-Compassion Exercises (PDF)

These detailed, science-based exercises will equip you to help others create a kinder and more nurturing relationship with themselves.

Download 3 Free Self-Compassion Tools Pack (PDF)

By filling out your name and email address below.

Dr. Martin Seligman has some concerns about openly accepting self-esteem as part of positive psychology . He worries that people live in the world where self-esteem is injected into a person’s identity, not caring in how it is done, as long as the image of “confidence” is obtained. He expressed the following in 2006:

I am not against self-esteem, but I believe that self-esteem is just a meter that reads out the state of the system. It is not an end in itself. When you are doing well in school or work, when you are doing well with the people you love, when you are doing well in play, the meter will register high. When you are doing badly, it will register low. (p. v)

Seligman makes a great point, as it is important to take his words into consideration when looking at self-esteem. Self-esteem and positive psychology may not marry quite yet, so it is important to look at what research tells us about self-esteem before we construct a rationale for it as positive psychology researcher, coach, or practitioner.

Examples of these characteristics are being open to criticism, acknowledging mistakes, being comfortable with giving and receiving compliments, and displaying a harmony between what one says, does, looks, sounds, and moves.

People with high self-esteem are unafraid to show their curiosity, discuss their experiences, ideas, and opportunities. They can also enjoy the humorous aspects of their lives and are comfortable with social or personal assertiveness (Branden, 1992).

Although low self-esteem has received more attention than high self-esteem, the positive psychology movement has brought high self-esteem into the spotlight. We now know more about what high self-esteem looks like and how it can be cultivated.

We know that people with high self-esteem:

• Appreciate themselves and other people.
• Enjoy growing as a person and finding fulfillment and meaning in their lives.
• Are able to dig deep within themselves and be creative.
• Make their own decisions and conform to what others tell them to be and do only when they agree.
• See the word in realistic terms, accepting other people the way they are while pushing them toward greater confidence and a more positive direction.
• Can easily concentrate on solving problems in their lives.
• Have loving and respectful relationships.
• Know what their values are and live their lives accordingly.
• Speak up and tell others their opinions, calmly and kindly, and share their wants and needs with others.
• Endeavor to make a constructive difference in other people’s lives (Smith & Harte, n.d.).

We also know that there are some simple ways to tell if you have high self-esteem. For example, you likely have high self-esteem if you:

• Act assertively without experiencing any guilt, and feel at ease communicating with others.
• Avoid dwelling on the past and focus on the present moment.
• Believe you are equal to everyone else, no better and no worse.
• Reject the attempts of others to manipulate you.
• Recognize and accept a wide range of feelings, both positive and negative, and share them within your healthy relationships.
• Enjoy a healthy balance of work, play, and relaxation .
• Accept challenges and take risks in order to grow, and learn from your mistakes when you fail.
• Handle criticism without taking it personally, with the knowledge that you are learning and growing and that your worth is not dependent on the opinions of others.
• Value yourself and communicate well with others, without fear of expressing your likes, dislikes, and feelings.
• Value others and accept them as they are without trying to change them (Self Esteem Awareness, n.d.).

Based on these characteristics, we can come up with some good examples of what high self-esteem looks like.

Imagine a high-achieving student who takes a difficult exam and earns a failing grade. If she has high self-esteem, she will likely chalk up her failure to factors like not studying hard enough, a particularly difficult set of questions, or simply having an “off” day. What she doesn’t do is conclude that she must be stupid and that she will probably fail all future tests too.

Having a healthy sense of self-esteem guides her toward accepting reality, thinking critically about why she failed, and problem-solving instead of wallowing in self-pity or giving up.

For a second example, think about a young man out on a first date. He really likes the young woman he is going out with, so he is eager to make a good impression and connect with her. Over the course of their discussion on the date, he learns that she is motivated and driven by completely different values and has very different taste in almost everything.

Instead of going along with her expressed opinions on things, he offers up his own views and isn’t afraid to disagree with her. His high self-esteem makes him stay true to his values and allows him to easily communicate with others, even when they don’t agree. To him, it is more important to behave authentically than to focus on getting his date to like him.

23 Examples of Self-Esteem Issues

Here are 23 examples of issues that can manifest from low self-esteem:

• You people please
• You’re easily angered or irritated
• You feel your opinion isn’t important
• You hate you
• What you do is never good enough
• You’re highly sensitive to others opinions
• The world doesn’t feel safe
• You doubt every decision
• You regularly experience the emotions of sadness and worthlessness
• You find it hard keeping relationships
• You avoid taking risks or trying new things
• You engage in addictive avoidance behaviors
• You struggle with confidence
• You find it difficult creating boundaries
• You give more attention to your weaknesses
• You are often unsure of who you are
• You feel negative experiences are all consuming
• You struggle to say no
• You find it difficult asking for your needs to be met
• You hold a pessimistic or negative outlook on life
• You doubt your abilities or chances of success
• You frequently experience negative emotions, such as fear, anxiety or depression
• You compare yourself with others and often you come in second best

It can be hard to really wrap your mind around self-esteem and why it is so important. To help you out, we’ve gathered a list of some of the most significant and relevant findings about self-esteem and low self-esteem in particular.

Although some of these facts may make sense to you, you will likely find that at least one or two surprise you—specifically those pertaining to the depth and breadth of low self-esteem in people (and particularly young people and girls).

• Adolescent boys with high self-esteem are almost two and a half times more likely to initiate sex than boys with low self-esteem, while girls with high self-esteem are three times more likely to delay sex than girls with low self-esteem (Spencer, Zimet, Aalsma, & Orr, 2002).
• Low self-esteem is linked to violence, school dropout rates, teenage pregnancy, suicide, and low academic achievement (Misetich & Delis-Abrams, 2003).
• About 44% of girls and 15% of boys in high school are attempting to lose weight (Council on Alcoholism and Drug Abuse, n.d.).
• Seven in 10 girls believe that they are not good enough or don’t measure up in some way (Dove Self-Esteem Fund, 2008).
• A girl’s self-esteem is more strongly related to how she views her own body shape and body weight than how much she actually weighs (Dove Self-Esteem Fund, 2008).
• Nearly all women (90%) want to change at least one aspect of their physical appearance (Confidence Coalition, n.d.).
• The vast majority (81%) of 10-year old girls are afraid of being fat (Confidence Coalition, n.d.).
• About one in four college-age women have an eating disorder (Confidence Coalition, n.d.).
• Only 2% of women think they are beautiful (Confidence Coalition, n.d.).
• Absent fathers, poverty, and a low-quality home environment have a negative impact on self-esteem (Orth, 2018).

These facts on low self-esteem are alarming and disheartening, but thankfully they don’t represent the whole story. The whole story shows that there are many people with a healthy sense of self-esteem, and they enjoy some great benefits and advantages. For instance, people with healthy self-esteem:

• Are less critical of themselves and others.
• Are better able to handle stress and avoid the unhealthy side effects of stress.
• Are less likely to develop an eating disorder.
• Are less likely to feel worthless, guilty, and ashamed .
• Are more likely to be assertive about expressing and getting what they want.
• Are able to build strong, honest relationships and are more likely to leave unhealthy ones.
• Are more confident in their ability to make good decisions.
• Are more resilient and able to bounce back when faced with disappointment, failure, and obstacles (Allegiance Health, 2015).

Given the facts on the sad state of self-esteem in society and the positive outcomes associated with high self-esteem, it seems clear that looking into how self-esteem can be built is a worthwhile endeavor.

Luckily, there are many researchers who have tackled this topic. Numerous studies have shown us that it is possible to build self-esteem, especially in children and young people.

How? There are many ways!

Recent research found a correlation between self-esteem and optimism with university students from Brazil (Bastianello, Pacico & Hutz & 2014). One of the most interesting results came from a cross-cultural research on life satisfaction and self-esteem, which was conducted in 31 countries.

They found differences in self-esteem between collective and individualistic cultures with self-esteem being lower in collectivist cultures. Expressing personal emotions, attitudes, and cognitive thoughts are highly associated with self-esteem, collectivist cultures seem to have a drop in self-esteem because of a lack of those characteristics (Diener & Diener 1995).

China, a collectivist culture, found that self-esteem was a significant predictor of life satisfaction (Chen, Cheung, Bond & Leung, 2006). They found that similar to other collectivist cultures, self-esteem also had an effect on resilience with teenagers. Teenagers with low self-esteem had a higher sense of hopelessness and had low resilience (Karatas, 2011).

In more individualistic cultures, teenagers who were taught to depend on their beliefs, behaviors, and felt open to expressing their opinion had more resilience and higher self-esteem (Dumont & Provost, 1999).

School-based programs that pair students with mentors and focus on relationships, building, self-esteem enhancements, goal setting , and academic assistance have been proven to enhance students’ self-esteem, improve relationships with others, reduce depression and bullying behaviors (King, Vidourek, Davis, & McClellan, 2009).

Similarly, elementary school programs that focus on improving self-esteem through short, classroom-based sessions also have a positive impact on students’ self-esteem, as well as reducing problem behaviors and strengthening connections between peers (Park & Park, 2014).

However, the potential to boost your self-esteem and reap the benefits is not limited to students! Adults can get in on this endeavour as well, although the onus will be on them to make the changes necessary.

Self-esteem researcher and expert Dr. John M. Grohol outlined six practical tips on how to increase your sense of self-esteem, which include:

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

6 Practical Tips on How to Increase Self-Esteem

1. take a self-esteem inventory to give yourself a baseline..

It can be as simple as writing down 10 of your strengths and 10 of your weaknesses. This will help you to begin developing an honest and realistic conception of yourself.

2. Set realistic expectations.

It’s important to set small, reachable goals that are within your power. For example, setting an extremely high expectation or an expectation that someone else will change their behavior is virtually guaranteed to make you feel like a failure, through no fault of your own.

3. Stop being a perfectionist.

Acknowledge both your accomplishments and mistakes. Nobody is perfect, and trying to be will only lead to disappointment. Acknowledging your accomplishments and recognizing your mistakes is the way to keep a positive outlook while learning and growing from your mistakes.

4. Explore yourself.

The importance of knowing yourself and being at peace with who you are cannot be overstated. This can take some trial and error, and you will constantly learn new things about yourself, but it is a journey that should be undertaken with purpose and zeal.

5. Be willing to adjust your self-image.

We all change as we age and grow, and we must keep up with our ever-changing selves if we want to set and achieve meaningful goals.

6. Stop comparing yourself to others.

Comparing ourselves to others is a trap that is extremely easy to fall into, especially today with social media and the ability to project a polished, perfected appearance. The only person you should compare yourself to is you (Grohol, 2011).

The Positivity Blog also offers some helpful tips on enhancing your self-esteem, including:

• Say “stop” to your inner critic.
• Use healthier motivation habits.
• Take a 2-minute self-appreciation break.
• Write down 3 things in the evening that you can appreciate about yourself.
• Do the right thing.
• Replace the perfectionism.
• Handle mistakes and failures in a more positive way.
• Be kinder towards other people .
• Try something new.
• Stop falling into the comparison trap.
• Spend more time with supportive people (and less time with destructive people).
• Remember the “whys” of high self-esteem (Edberg, 2017).

Another list of specific, practical things you can do to develop and maintain a good sense of self-esteem comes from the Entrepreneur website:

• Use distancing pronouns. When you are experiencing stress or negative self-talk, try putting it in more distant terms (e.g., instead of saying “I am feeling ashamed,” try saying “Courtney is feeling ashamed.”). This can help you to see the situation as a challenge rather than a threat.
• Remind yourself of your achievements. The best way to overcome imposter syndrome—the belief that, despite all of your accomplishments, you are a failure and a fraud—is to list all of your personal successes. You might be able to explain a couple of them away as a chance, but they can’t all be due to luck!
• Move more! This can be as simple as a short walk or as intense as a several-mile run, as quick as striking a “power pose” or as long as a two-hour yoga session; it doesn’t matter exactly what you do, just that you get more in touch with your body and improve both your health and your confidence.
• Use the “five-second” rule. No, not the one about food that is dropped on the ground! This five-second rule is about following up good thoughts and inspiring ideas with action. Do something to make that great idea happen within five seconds.
• Practice visualizing your success. Close your eyes and take a few minutes to imagine the scenario in which you have reached your goals, using all five senses and paying attention to the details.
• Be prepared—for whatever situation you are about to encounter. If you are going into a job interview, make sure you have practiced, know about the company, and have some good questions ready to ask. If you are going on a date, take some time to boost your confidence, dress well, and have a plan A and a plan B (and maybe even a plan C!) to make sure it goes well.
• Limit your usage of social media. Spend less time looking at a screen and more time experiencing the world around you.
• Meditate. Establish a regular meditation practice to inspect your thoughts, observe them, and separate yourself from them. Cultivating a sense of inner peace will go a long way towards developing healthy self-esteem.
• Keep your goals a secret. You don’t need to keep all of your hopes and dreams to yourself, but make sure you save some of your goal striving and success for just you—it can make you more likely to meet them and also more satisfied when you do.
• Practice affirmations (like the ones listed later in this piece). Make time to regularly say positive things about yourself and situations in which you often feel uncertain.
• Build your confidence through failure. Use failure as an opportunity to learn and grow, and seek out failure by trying new things and taking calculated risks (Laurinavicius, 2017).

Now that we have a good idea of how to improve self-esteem , there is an important caveat to the topic: many of the characteristics and factors that we believe result from self-esteem may also influence one’s sense of self-esteem, and vice versa.

For example, although we recommend improving self-esteem to positively impact grades or work performance, success in these areas is at least somewhat dependent on self-esteem as well.

Similarly, those who have a healthy level of self-esteem are more likely to have positive relationships, but those with positive relationships are also more likely to have healthy self-esteem, likely because the relationship works in both directions.

While there is nothing wrong with boosting your self-esteem, keep in mind that in some cases you may be putting the cart before the horse, and commit to developing yourself in several areas rather than just working on enhancing your self-esteem.

Based on research like that described above, we have learned that there are many ways therapy and counseling can help clients to improve their self-esteem.

If done correctly, therapy can be an excellent method of enhancing self-esteem, especially if it’s low to begin with.

Here are some of the ways therapy and counseling can a client’s boost self-esteem:

• When a client shares their inner thoughts and feelings with the therapist, and the therapist responds with acceptance and compassion rather than judgment or correction, this can build the foundations of healthy self-esteem for the client.
• This continued acceptance and unconditional positive regard encourage the client to re-think some of their assumptions, and come to the conclusion that “Maybe there’s nothing wrong with me after all!”
• The therapist can explain that self-esteem is a belief rather than a fact and that beliefs are based on our experiences; this can help the client understand that he could be exactly the same person as he is right now and have high self-esteem instead of low, if he had different experiences that cultivated a sense of high self-esteem instead of low self-esteem.
• The therapist can offer the client new experiences upon which to base this new belief about herself, experiences in which the client is “basically acceptable” instead of “basically wrong.” The therapist’s acceptance of the client can act as a model for the client of how she can accept herself.
• Most importantly, the therapist can accept the client for who he is and affirm his thoughts and feelings as acceptable rather than criticizing him for them. The therapist does not need to approve of each and every action taken by the client, but showing acceptance and approval of who he is at the deepest level will have an extremely positive impact on his own belief in his worth and value as a person (Gilbertson, 2016).

Following these guidelines will encourage your client to develop a better sense of self-love , self-worth, self-acceptance , and self-esteem, as well as discouraging “needless shame” and learning how to separate herself from her behavior (Gilbertson, 2016).

One of these methods is meditation—yes, you can add yet another benefit of meditation to the list! However, not only can we develop self-esteem through meditation , we also gain some other important benefits.

When we meditate, we cultivate our ability to let go and to keep our thoughts and feelings in perspective. We learn to simply observe instead of actively participate in every little experience that pops into our head. In other words, we are “loosening the grip we have on our sense of self” (Puddicombe, 2015).

While this may sound counterintuitive to developing and maintaining a positive sense of self, it is actually a great way to approach it. Through meditation, we gain the ability to become aware of our inner experiences without over-identifying with them, letting our thoughts pass by without judgment or a strong emotional response.

As meditation expert Andy Puddicombe notes, low self-esteem can be understood as the result of over-identification with the self. When we get overly wrapped up in our sense of self, whether that occurs with a focus on the positive (I’m the BEST) or the negative (I’m the WORST), we place too much importance on it. We may even get obsessive about the self, going over every little word, thought, or feeling that enters our mind.

A regular meditation practice can boost your self-esteem by helping you to let go of your preoccupation with your self, freeing you from being controlled by the thoughts and feelings your self-experiences.

When you have the ability to step back and observe a disturbing or self-deprecating thought, it suddenly doesn’t have as much power over you as it used to; this deidentification with the negative thoughts you have about yourself results in less negative talk over time and freedom from your overly critical inner voice (Puddicombe, 2015).

Self-esteem is the topic of many a psychological scale and assessment, and many of them are valid, reliable, and very popular among researchers; however, these assessments are not perfect. There are a few problems and considerations you should take into account if you want to measure self-esteem, including:

• Lack of consensus on the definition (Demo, 1985).
• Overall gender differences in self-esteem (Bingham, 1983).
• Too many instruments for assessing self-esteem, and low correlations between them (Demo, 1985).
• The unexplained variance between self-reports and inferred measures such as ratings by others (Demo, 1985).

Although these issues are certainly not unique to the measurement of self-esteem, one should approach the assessment of self-esteem with multiple measurement methods in hand, with the appropriate level of caution, or both.

Still, even though there are various issues with the measurement of self-esteem, avoiding the measurement is not an option! If you are looking to measure self-esteem and worried about finding a validated scale, look no further than one of the foundations of self-esteem research: Rosenberg’s scale.

Measuring Self-Esteem with the Rosenberg Scale

The most common scale of self-esteem is Rosenberg’s Self-Esteem Scale (also called the RSE and sometimes the SES). This scale was developed by Rosenberg and presented in his 1965 book Society and the Adolescent Self-Image.

It contains 10 items rated on a scale from 1 (strongly agree) to 4 (strongly disagree). Some of the items are reverse-scored, and the total score can be calculated by summing up the total points for an overall measure of self-esteem (although it can also be scored in a different, more complex manner—see page 61 of this PDF for instructions).

The 10 items are:

1. On the whole, I am satisfied with myself. 2. At times I think I am no good at all. 3. I feel that I have a number of good qualities. 4. I am able to do things as well as most other people. 5. I feel I do not have much to be proud of. 6. I certainly feel useless at times. 7. I feel that I’m a person of worth. 8. I wish I could have more respect for myself. 9. All in all, I am inclined to think that I am a failure. 10. I take a positive attitude toward myself.

As you likely figured out already, items 2, 5, 6, 8, and 9 are reverse-scored, while the other items are scored normally. This creates a single score of between 10 and 40 points, with lower scores indicating higher self-esteem. Put another way, higher scores indicate a strong sense of low self-esteem.

The scale is considered highly consistent and reliable, and scores correlate highly with other measures of self-esteem and negatively with measures of depression and anxiety. It has been used by thousands of researchers throughout the years and is still in use today, making it one of the most-cited scales ever developed.

The Coopersmith Self-Esteem Inventory (1967/1981)

The second most commonly used reliable and valid measure for self-esteem is The Coopersmith Self-Esteem Inventory. Within this test, 50 items are included to measure the test-takes attitudes towards themselves, by responding to statements with the selection of “like me” or “not like me” (Robinson, Shaver & Wrightsman, 2010).

Initially created to test the self-esteem of children, it was later altered by Ryden (1978) and now two separate versions exist; one for children and one for adults.

Find out more about taking this test here .

It might be quicker to list what factors don’t influence self-esteem than to identify which factors do influence it! As you might expect, self-esteem is a complex construct and there are many factors that contribute to it, whether positively or negatively.

For a quick sample of some of the many factors that are known to influence self-esteem, check out this list:

• Commitment to the worker, spouse, and parental role are positively linked to self-esteem (Reitzes & Mutran, 1994).
• Worker identity meaning is positively related to self-esteem (Reitzes & Mutran, 2006).
• Being married and older is linked to lower self-esteem (Reitzes & Mutran, 2006).
• Higher education and higher income are related to higher self-esteem (Reitzes & Mutran, 2006).
• Low socioeconomic status and low self-esteem are related (von Soest, Wagner, Hansen, & Gerstorf, 2018).
• Living alone (without a significant other) is linked to low self-esteem (van Soest et al., 2018).
• Unemployment and disability contribute to lower self-esteem (van Soest et al., 2018).
• A more mature personality and emotional stability are linked to higher self-esteem (van Soest et al., 2018).
• Social norms (the importance of friends’ and family members’ opinions) about one’s body and exercise habits are negatively linked to self-esteem, while exercise self-efficacy and self-fulfillment are positively linked to self-esteem (Chang & Suttikun, 2017).

If you’re thinking that an important technological factor is missing, go on to the next section and see if you’re right!

Although you may have found some of the findings on self-esteem covered earlier surprising, you will most likely expect this one: studies suggest that social media usage negatively impacts self-esteem (Friedlander, 2016).

This effect is easy to understand. Humans are social creatures and need interaction with others to stay healthy and happy; however, we also use those around us as comparisons to measure and track our own progress in work, relationships, and life in general. Social media makes these comparisons easier than ever, but they give this tendency to compare a dark twist.

What we see on Facebook, Instagram, and Twitter is not representative of real life. It is often carefully curated and painstakingly presented to give the best possible impression.

We rarely see the sadness, the failure, and the disappointment that accompanies everyday human life; instead, we see a perfect picture, a timeline full of only good news, and short blurbs about achievements, accomplishments, and happiness .

Although this social comparison with unattainable standards is clearly a bad habit to get into, social media is not necessarily a death knell for your self-esteem. Moderate social media usage complemented by frequent self-reminders that we are often only seeing the very best in others can allow us to use social media posts as inspiration and motivation rather than unhealthy comparison.

You don’t need to give up social media for good in order to maintain a healthy sense of self-esteem—just use it mindfully and keep it in the right perspective!

By viewing self-esteem as a muscle to grow we establish a world of new opportunities. No longer do we have to view ourselves in the same light.

Use these 10 tips to strengthen the attitudes towards yourself:

1. Spend time with people who lift you up 2. Giveback by helping others 3. Celebrate your achievements, no matter the size 4. Do what makes you happy 5. Change what you can – and let go of what you can’t 6. Let go of perfectionism ideals 7. Speak to yourself like a friend 8. Get involved in extra-curricula’s 9. Own your uniqueness 10. Create a positive self-dialogue.

Influential American author, Jack Canfield explains “Daily affirmations are to the mind what exercise is to the body.” (watch this YouTube clip).

Affirmations are a great way to boost your self-esteem and, in turn, your overall wellbeing. There are tons of examples of affirmations you can use for this purpose, including these 17 from Develop Good Habits :

• Mistakes are a stepping stone to success. They are the path I must tread to achieve my dreams.
• I will continue to learn and grow.
• Mistakes are just an apprenticeship to achievement.
• I deserve to be happy and successful.
• I deserve a good life. I deny any need for suffering and misery.
• I am competent, smart, and able.
• I am growing and changing for the better.
• I love the person I am becoming.
• I believe in my skills and abilities.
• I have great ideas. I make useful contributions.
• I acknowledge my own self-worth; my self-confidence is rising.
• I am worthy of all the good things that happen in my life.
• I am confident with my life plan and the way things are going.
• I deserve the love I am given.
• I let go of the negative feelings about myself and accept all that is good.
• I will stand by my decisions. They are sound and reasoned.
• I have, or can quickly get, all the knowledge I need to succeed.

If none of these leap out and inspire you, you can always create your own! Just keep in mind these three simple rules for creating effective affirmations:

• The affirmations should be in the present tense. They must affirm your value and worth right here, right now (e.g., not “I will do better tomorrow” but “I am doing great today.”).
• The affirmations should be positively worded. They should not deny or reject anything (i.e., “I am not a loser.”), but make a firm statement (e.g., “I am a worthy person.”).
• The affirmations should make you feel good and put you in a positive light. They should not be empty words and they should be relevant to your life (e.g., “I am a world-class skier” is relevant if you ski, but is not a good affirmation if you don’t ski.).

Use these three rules to put together some positive, uplifting, and encouraging affirmations that you can repeat as often as needed—but aim for at least once a day.

There are many, many books available on self-esteem: what it is, what influences it, how it can be developed, and how it can be encouraged in others (particularly children). Here is just a sample of some of the most popular and well-received books on self-esteem :

• Self-Esteem: A Proven Program of Cognitive Techniques for Assessing, Improving, and Maintaining Your Self-Esteem by Matthew McKay, PhD ( Amazon )
• The Self-Esteem Guided Journal by Matthew McKay & C. Sutker ( Amazon )
• Ten Days to Self-Esteem by David D. Burns, MD ( Amazon )
• The Six Pillars of Self-Esteem: The Definitive Work on Self-Esteem by the Leading Pioneer in the Field by Nathanial Branden (if you’re not a big reader, check out the animated book review video below) ( Amazon )
• The Self-Esteem Workbook by Glenn R. Schiraldi, PhD ( Amazon )
• The Self-Esteem Workbook for Teens: Activities to Help You Build Confidence and Achieve Your Goals by Lisa M. Schab, LCSW ( Amazon )
• Believing in Myself by E Larsen & C Hegarty. ( Amazon )
• Being Me: A Kid’s Guide to Boosting Confidence and Self-Esteem by Wendy L. Moss, PhD ( Amazon )
• Healing Your Emotional Self: A Powerful Program to Help You Raise Your Self-Esteem, Quiet Your Inner Critic, and Overcome Your Shame by Beverly Engel ( Amazon )

Plus, here’s a bonus—a free PDF version of Nathaniel Branden’s The Psychology of Self-Esteem: A Revolutionary Approach to Self-Understanding That Launched a New Era in Modern Psychology .

If reading is not a preferred method of learning more, fear not! There are some great YouTube videos and TED Talks on self-esteem. A few of the most popular and most impactful are included here.

Why Thinking You’re Ugly is Bad for You by Meaghan Ramsey

This TED talk is all about the importance of self-esteem and the impact of negative self-esteem, especially on young people and girls. Ramsey notes that low self-esteem impacts physical as well as mental health, the work we do, and our overall finances as we chase the perfect body, the perfect face, or the perfect hair. She ends by outlining the six areas addressed by effective self-esteem programs:

• The influence of family, friends, and relationships
• The media and celebrity culture
• How to handle teasing and bullying
• The way we compete and compare ourselves with others
• The way we talk about appearance
• The foundations of respecting and caring for yourself

Meet Yourself: A User’s Guide to Building Self-Esteem by Niko Everett

Another great TEDx Talk comes from the founder of the Girls for Change organization, Niko Everett. In this talk, she goes over the power of self-knowledge, self-acceptance, and self-love. She highlights the importance of the thoughts we have about ourselves and the impact they have on our self-esteem and shares some techniques to help both children and adults enhance their self-esteem.

Self-Esteem – Understanding & Fixing Low Self-Esteem by Actualized.org

This video from Leo Gura at Actualized.org defines self-esteem, describes the elements of self-esteem, and the factors that influence self-esteem. He shares why self-esteem is important and how it can be developed and enhanced.

How to Build Self Esteem – The Six Pillars of Self-Esteem by Nathaniel Branden Animated Book Review by FightMediocrity

This quick, 6-minute video on self-esteem outlines what author Nathaniel Branden sees as the “Six Pillars” of self-esteem:

• The practice of living consciously Be aware of your daily activities and relationship with others, insecure reflections, and also personal priorities.
• The practice of self-acceptance This includes becoming aware and accepting the best and the worst parts of you and also the disowned parts of ourselves.
• The practice of self-responsibility This implies realizing that you are responsible for your choices and actions.
• The practice of self-assertiveness Act through your real convictions and feelings as much as possible.
• The practice of living purposefully Achieve personal goals that energize your existence.
• The practice of personal integrity Don’t compensate your ideals, beliefs, and behaviors for a result that leads to incongruence. When your behaviors are congruent with your ideals, integrity will appear.

The speaker provides a definition and example of each of the six pillars and finishes the video by emphasizing the first two words of each pillar: “The Practice.” These words highlight that the effort applied to building self-esteem is, in fact, the most important factor in developing self-esteem.

Sometimes all you need to get to work on bettering yourself is an inspirational quote. The value of quotes is subjective, so these may not all resonate with you, but hopefully, you will find that at least one or two lights that spark within you!

“You yourself, as much as anybody in the entire universe, deserve your love and affection.”

Sharon Salzberg

“The greatest thing in the world is to know how to belong to oneself.”

Michel de Montaigne

“The man who does not value himself, cannot value anything or anyone.”

“Dare to love yourself as if you were a rainbow with gold at both ends.”

“As long as you look for someone else to validate who you are by seeking their approval, you are setting yourself up for disaster. You have to be whole and complete in yourself. No one can give you that. You have to know who you are—what others say is irrelevant.”

“I don’t want everyone to like me; I should think less of myself if some people did.”

Henry James

“Remember, you have been criticizing yourself for years and it hasn’t worked. Try approving of yourself and see what happens.”

Louise L. Hay

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?”

Marianne Williamson

“I don’t entirely approve of some of the things I have done, or am, or have been. But I’m me. God knows, I’m me.”

“To me, self-esteem is not self-love. It is self-acknowledgement, as in recognizing and accepting who you are.”

Amity Gaige

“Self-esteem is as important to our well-being as legs are to a table. It is essential for physical and mental health and for happiness.”

Louise Hart

“Self-esteem is made up primarily of two things: feeling lovable and feeling capable. Lovable means I feel people want to be with me. They invite me to parties; they affirm I have the qualities necessary to be included. Feeling capable is knowing that I can produce a result. It’s knowing I can handle anything that life hands me.”

Jack Canfield

“You can’t let someone else lower your self-esteem, because that’s what it is—self-esteem. You need to first love yourself before you have anybody else love you.”

Winnie Harlow

“A man cannot be comfortable without his own approval.”

“Our self-respect tracks our choices. Every time we act in harmony with our authentic self and our heart, we earn our respect. It is that simple. Every choice matters.” Dan Coppersmith

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

We hope you enjoyed this opportunity to learn about self-esteem! If you take only one important lesson away from this piece, make sure it’s this one: you absolutely can build your own self-esteem, and you can have a big impact on the self-esteem of those you love.

Self-esteem is not a panacea—it will not fix all of your problems or help you sail smoothly through a life free of struggle and suffering—but it will help you find the courage to try new things, build the resilience to bounce back from failure, and make you more susceptible to success.

It is something we have to continually work towards, but it’s absolutely achievable.

Stay committed.

Keep aware of your internal thoughts and external surroundings. Keep focused on your personal goals and all that is possible when self-doubt isn’t holding you back.

What are your thoughts on self-esteem in psychology? Should we be encouraging it more? Less? Is there an “ideal amount” of self-esteem? We’d love to hear from you! Leave your thoughts in the comments below.

You can read more about self-esteem worksheets and exercises for adults and teens here .

Thanks for reading!

We hope you enjoyed reading this article. Don’t forget to download our three Self Compassion Exercises for free .

• Adler, N., & Stewart, J. (2004). Self-esteem. Psychosocial Working Group. Retrieved from http://www.macses.ucsf.edu/research/psychosocial/selfesteem.php
• Allegiance Health. (2015). 8 Health benefits of a healthy self-esteem. Health & Wellness Blog. Retrieved from https://www.allegiancehealth.org/blog/women/8-health-benefits-healthy-self-esteem
• Bastianello, M., Pacico, J., & Hutz, C. (2014). Optimism, self-esteem and personality: Adaptation and validation of the Brazilian Version Of The Revised Life Orientation Test (LOT-R). Psico-USF, Bragança Paulista . Retrieved from http://www.scielo.br/pdf/pusf/v19n3/15.pdf
• Branden, N. (1992). The power of self-esteem. Deerfield Beach, FL: Health Communications.
• Branden, N. (2013). What self-esteem is and is not. Retrieved from http://www.nathanielbranden.com/what-self-esteem-is-and-is-not.
• Bingham, W. C. (1983). Problems in the assessment of self-esteem. International Journal for the Advancement of Counselling, 6, 17-22.
• Brockner, J. 1984. Low self-esteem and behavioral plasticity: Some implications for personality and social psychology. In L. Wheeler (Ed.),  Review of Personality and Social Psychology, 37 : 1732–1741.
• Burton, N. (2015). Self-confidence versus self-esteem. Psychology Today . Retrieved from https://www.psychologytoday.com/us/blog/hide-and-seek/201510/self-confidence-versus-self-esteem
• Chang, H. J., & Suttikun, C. (2017). The examination of psychological factors and social norms affecting body satisfaction and self-esteem for college students. Family and Consumer Sciences Research Journal, 45 (4) , 422-437 .
• Chen, S. X., Cheung, F. M., Bond, M. H., & Leung, J. (2006). Going beyond self-esteem to predict life satisfaction: The Chinese case. Asian Journal of Social Psychology, 9, 24-35.
• Confidence Coalition. (n.d.). Join KD in the movement to build confidence in girls and women. Kappa Delta Sorority. Retrieved from https://kappadelta.org/initiatives/confidence-coalition/
• Council on Alcoholism and Drug Abuse. (n.d.). Image and self-esteem. Mentor Resource Center. Retrieved from http://mentor-center.org/image-and-self-esteem/.
• Crocker, J., & Park, L. E. (2003). Seeking self-esteem: Construction, maintenance, and protection of self-worth .
• Davis, W., Gfeller, K., & Thaut, M. (2008). An introduction to music therapy. Silver Spring, MD: American Music Therapy Association.
• Demo, D. H. (1985). The measurement of self-esteem: Refining our methods. Journal of Personality and Social Psychology, 48, 1490-1502.
• Diener, E. & Diener, M. (1995). Cross-cultural correlates of life satisfaction and self-esteem. Journal of Personality and Social Psychology, 68 , 653–663.
• Dumont, M. & Provost, M. A,. (1999). Resilience in adolescents: Protective role of social support, coping strategies, self-esteem, and social activities on experience of stress and depression. Journal of Youth and Adolescence, 28,  343-363.
• Dove Self-Esteem Fund. (2008). Real girls, real pressure: A national report on the state of self-esteem. Dove. Retrieved from http://www.isacs.org/misc_files/SelfEsteem_Report%20-%20Dove%20Campaign%20for%20Real%20Beauty.pdf
• Edberg, H. (2013). How to improve your self-esteem: 12 Powerful tips. The Positivity Blog. Retrieved from https://www.positivityblog.com/improve-self-esteem/
• Ellis, A. (1994). Reason and emotion in psychotherapy . Birch Lane Press.
• Ellis, A. (1976). RET abolishes most of the human ego.  Psychotherapy: Theory, research & practice, 13(4) , 343.
• Friedlander, J. (2016). Why social media is ruining your self-esteem—and how to stop it. Success. Retrieved from https://www.success.com/article/why-social-media-is-ruining-your-self-esteem-and-how-to-stop-it
• Gilbertson, T. (2016). Does therapy for low self-esteem really work? Good Therapy. Retrieved from https://www.goodtherapy.org/blog/does-therapy-for-low-self-esteem-really-work-0520164
• Grogan, S. (1999). Body image: Understanding body dissatisfaction in men, women and children . London, UK: Routledge.
• Grohol, J. M. (2011). 6 Tips to improve your self-esteem. Psych Central. Retrieved from https://psychcentral.com/blog/6-tips-to-improve-your-self-esteem/
• Hibbert, C. (2013). Self-esteem vs. self-worth: Q & A with Dr. Christina Hibbert. Retrieved from http://www.drchristinahibbert.com/self-esteem-vs-self-worth/
• Karatas, Z., & Cakar, F. S. (2011). Self-esteem and hopelessness, and resiliency: An exploratory study of adolescents in Turkey. International Education Studies , 4 (4), 84-91.
• Kernis, M. H., & Lakey, C. E. (2010).  Fragile versus secure high self-esteem: Implications for defensiveness and insecurity . Psychology Press.
• King, K. A., Vidourek, R. A., Davis, B., & McClellan, W. (2009). Increasing self-esteem and school connectedness through a multidimensional mentoring program. Journal of School Health, 72 , 294-299.
• Laurinavicius, T. (2017). 11 Research-backed hacks to improve self-confidence. Entrepreneur. Retrieved from https://www.entrepreneur.com/slideshow/302265.
• MacInnes, D. L. (2006). Self‐esteem and self‐acceptance: an examination into their relationship and their effect on psychological health. Journal of Psychiatric and Mental Health Nursing, 13(5) , 483-489.
• Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4) , 370-396.
• McLeod, S. (2008). Self concept. Simply Psychology. Retrieved from https://www.simplypsychology.org/self-concept.html.
• McLeod, S. (2017). Maslow’s hierarchy of needs. Simply Psychology. Retrieved from https://www.simplypsychology.org/maslow.html.
• Myers, D. G., & Diener, E. (1995). Who is happy?.  Psychological science, 6(1) , 10-19.
• Misetich, M., & Delis-Abrams, A. (2003). Your self esteem is up to YOU. Self-Growth. Retrieved from http://www.selfgrowth.com/articles/Abrams1.html.
• Neff, K. (n.d.). Why self-compassion is healthier than self-esteem. Self-Compassion.org. Retrieved from http://self-compassion.org/why-self-compassion-is-healthier-than-self-esteem/
• Neill, J. (2005). Definitions of various self constructs. Wilderdom. Retrieved from http://www.wilderdom.com/self/.
• Orth, U. (2018). The family environment in early childhood has a long-term effect on self-esteem: A longitudinal study from birth to age 27 years. Journal of Personality and Social Psychology, 114, 637-655.
• Park, K. M., & Park, H. (2014). Effects of self-esteem improvement program on self-esteem and peer attachment in elementary school children with observed problematic behaviors. Asian Nursing Research, 9, 53-59.
• Purkey, W. (1988). An overview of self-concept theory for counselors. ERIC Clearinghouse on Counseling and Personnel Services. Ann Arbor: MI (An ERIC/CAPS Digest: ED304630).
• Reitzes, D. C., & Mutran, E. J. (1994). Multiple roles and identities: Factors influencing self-esteem among middle-aged working men and women. Social Psychology Quarterly, 57, 313-325.
• Reitzes, D. C., & Mutran, E. J. (2006). Self and health: Factors that encourage self-esteem and functional health. The Journals of Gerontology Series B: Psychological Sciences and Social Sciences , 61 (1), S44-S51.
• Robinson, J., Shaver, P., & Wrightsman, L. (2010). Measures of personality and social psychological attitudes. San Diego, CA: Academic Press.
• Rosenberg, M. (1965). Society and the adolescent self-image . Princeton, NJ: Princeton University Press.
• Self Esteem Awareness. (n.d.). 1 0 Positive self esteem examples. Retrieved from https://www.selfesteemawareness.com/10-positive-self-esteem-examples/
• Seligman, M. (2006). Learned optimism: How to change your mind and your life. New York, NY: Vintage Books.
• Smith, S. R., & Harte, V. (n.d.). 10 Characteristics of people with high self-esteem. Dummies. Retrieved from http://www.dummies.com/health/mental-health/self-esteem/10-characteristics-of-people-with-high-self-esteem/
• Spencer, J., Zimet, G., Aalsma, M., & Orr, D. (2002). Self-esteem as a predictor of initiation of coitus in early adolescents. Pediatrics, 109, 581-584.
• Von Soest, T., Wagner, J., Hansen, T., & Gerstorf, D. (2018). Self-esteem across the second half of life: The role of socioeconomic status, physical health, social relationships, and personality factors. Journal of Personality and Social Psychology, 114, 945-958.

Share this article:

Article feedback

What our readers think.

Interesting, and clear and quite precise in this definitions…..definitions are the most important.

Extremely good article addressing the prevalence of low self-esteem in Western society and how to overcome it. But did it consider the possibility self-esteem could ever be too high? I am still influenced by my old-school upbringing, where being labeled as “conceited” was a a thing. I was told that’s only an attempt to compensate for low self esteem, along with “egomania” and other disorders, but perhaps related to the driven personalities that have influenced much of history.

Excellent, Elaborative, Enduring and Eloquent ESSAY 🙂 Loved this article, very clear, very informative, very useful and practically implementable if determined to improve the quality of one’s life. THANK YOU is a small word for the author of this article.

thak you for this good article

Very helpful. Thank you very much

Thanks for sharing it. I’m happy after reading it , please keep continue to enlighten people

Let us know your thoughts Cancel reply

Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment.

Related articles

Social Identity Theory: I, You, Us & We. Why Groups Matter

As humans, we spend most of our life working to understand our personal identities. The question of “who am I?” is an age-old philosophical thought [...]

Discovering Self-Empowerment: 13 Methods to Foster It

In a world where external circumstances often dictate our sense of control and agency, the concept of self-empowerment emerges as a beacon of hope and [...]

How to Improve Your Client’s Self-Esteem in Therapy: 7 Tips

When children first master the expectations set by their parents, the experience provides them with a source of pride and self-esteem. As children get older, [...]

Read other articles by their category

• Body & Brain (52)
• Coaching & Application (39)
• Compassion (23)
• Counseling (40)
• Emotional Intelligence (21)
• Gratitude (18)
• Grief & Bereavement (18)
• Happiness & SWB (40)
• Meaning & Values (26)
• Meditation (16)
• Mindfulness (40)
• Motivation & Goals (41)
• Optimism & Mindset (29)
• Positive CBT (28)
• Positive Communication (23)
• Positive Education (36)
• Positive Emotions (32)
• Positive Leadership (16)
• Positive Parenting (14)
• Positive Psychology (21)
• Positive Workplace (35)
• Productivity (16)
• Relationships (46)
• Resilience & Coping (38)
• Self Awareness (20)
• Self Esteem (37)
• Strengths & Virtues (29)
• Stress & Burnout Prevention (33)
• Theory & Books (42)
• Therapy Exercises (37)
• Types of Therapy (54)

3 Self-Compassion Tools (PDF)

Reviewed by Psychology Today Staff

What do you think you look like? Body image is the mental representation an individual creates of themselves, but it may or may not bear any relation to how one actually appears. Body image is subject to all kinds of distortions from the attitudes of one's parents, other early experiences, internal elements like emotions or moods, and other factors. The severe form of poor body image is body dysmorphic disorder, where dissatisfaction over a slight or undetectable defect in appearance becomes a severe obsession.

• The Dangers of Negative Body Image
• Who Suffers from Distortion?
• Overcoming Poor Body Image
• Signs of Poor Body Image

Poor body image can affect a person in many ways, including performance in academics or in one’s professional career , relationship satisfaction, and overall quality of life. Often a person zeroes in on a specific area like the nose, breasts, or legs. In reality, however, this perceived flaw is not even noticeable to others. People who suffer from severe levels of disorder obsess over a flaw to a point of dysfunction, with some people even repeatedly visiting cosmetic surgeons.

Body dissatisfaction can be minor, too bad my nose is so big , or it can be severe, I hate everything about my body. Once you start to think that you have a flaw, your mind runs with the distraction and turns it into more than it is. All of which affects the way you think and feel about how you look, and about life in general.

Yes. Body dysmorphic disorder is more prevalent in people who opt for cosmetic surgery. Compared to the 1 to 2 percent prevalence of BDD in the general population, rates of up to 7 to 15 percent have been identified in the cosmetic surgery population.

Being exposed to images of airbrushed supermodels and perfectly sculpted celebrities, even briefly, can trigger body shame , body dissatisfaction, depression , anxiety , and eating disordered behaviors .  

Research has found that even young children can display excess concern about body weight, but fortunately many children outgrow these worries. And children experiencing body awareness, sometimes as young as age 8 or 9, are more likely a reaction to peer pressure and self-consciousness rather than suffering from any true disorder. But a distorted perspective can be real for people from the pre-teenage years through to adulthood, with more women than men suffering.

Thoughts and opinions about one’s body can start forming as early as 3 years of age. Often this is a direct result of a parent’s relationship with their own bodies. How a parent sees herself is influential and can mold a child’s ideas about their body.

A person's body image strongly influences their behavior. Preoccupation with, and distortions of, body image have been found to be widespread among American women and, to a much lesser extent, among males.

In the midst of body image angst, people tend to forget about the body's important utility, and it does so much for us, too--our bodies get us from point A to point B, for example. Yet many people remain mired in a world where physical looks take primacy. To put body image back into perspective, experts suggest that you curb the use of social media , platforms where visitors are constantly reminded of the outsize value placed on looks and image are ill-advised. And if snapping a selfie makes you feel worse, then avoid it. No one deserves to go through life hating the place where they live – their body. Body image should not hinge on whether a person looks like a runway model. It's possible for a person to have a better view of their body no matter what it looks like.

Consider everything your body does for you. Thank the different parts of your body. Do your arms let you hold the people you love? Do your legs take you on walks to beautiful places? Do your hands help you express yourself? Write your body a letter of gratitude for the ways it has served you throughout your life.

Encourage your friend to talk about how they feel, yet discourage negative talk that shames them about their body and weight . Also engage in positive activities together, eating healthy and working out as friends, for example. 

People who harbor a negative view of their bodies may have chronic bleak and obsessive thoughts about the way they look. Here are some other signs of poor body image:

• Focuses excessive attention on a minor flaw in appearance.
• Views oneself as unattractive, even ugly.
• Fears other people can see the so-called deformity.
• Might be a perfectionist .
• Avoids social engagements.
• Constantly grooms and looks at oneself in the mirror.
• Constantly hides the perceived flaw with makeup or clothes.
• Constantly compares one’s appearance with other people’s.
• Pursues excessive cosmetic procedures or surgery.
• Needs reassurance from others ("Do I look fat in this?").
• Is never satisfied with appearance.

We aim to be perfect, but what is that? The struggle to project an unachievable perfection does not genuinely connect us to others and leads to loneliness.

Men play an important role in girls' and women's body image. Here are five ways they can have a positive impact

Find out how to take advantage of interoception to elevate your emotional state.

Discover essential strategies to help children develop a positive, balanced relationship with food and their bodies.

In my opinion, states should stop depending on BMI tests and weigh-ins to find children who could require obesity treatments.

If you get stuck staring at and worrying about a particular feature of your body, might you suffer from body dysmorphia?

Pregnancy and postpartum are for some women associated with a temporary reduction in eating disorder symptoms. Changes in hormones and neurotransmitters may mediate these effects.

Is there a downside to looking your best at work? Research reveals some surprising answers.

Parents hope their kids will grow up with a positive body image, even if they're dissatisfied their own. Here's how they can achieve it.

Discover the key to turning each of these behaviors around.

• Find a Therapist
• Find a Treatment Center
• Find a Psychiatrist
• Find a Support Group
• Find Online Therapy
• United States
• Brooklyn, NY
• Chicago, IL
• Houston, TX
• Los Angeles, CA
• New York, NY
• Portland, OR
• San Diego, CA
• San Francisco, CA
• Seattle, WA
• Washington, DC
• Asperger's
• Bipolar Disorder
• Chronic Pain
• Eating Disorders
• Passive Aggression
• Personality
• Goal Setting
• Positive Psychology
• Stopping Smoking
• Low Sexual Desire
• Relationships
• Child Development
• Self Tests NEW
• Therapy Center
• Diagnosis Dictionary
• Types of Therapy

Sticking up for yourself is no easy task. But there are concrete skills you can use to hone your assertiveness and advocate for yourself.

• Emotional Intelligence
• Gaslighting
• Affective Forecasting
• Neuroscience

Home — Essay Samples — Life — Being Yourself — Self-Esteem: Understanding Its Meaning, Factors, and Influences

Self-esteem: Understanding Its Meaning, Factors, and Influences

• Categories: Being Yourself Personality Self Assessment

About this sample

Words: 1580 |

Published: Mar 3, 2020

Words: 1580 | Pages: 3 | 8 min read

Table of contents

Introduction, where does our self-esteem come from, what factors influence our self-esteem, low self-esteem vs high self-esteem, how can we overcome low self-esteem.

• Self-awareness,
• Self-acceptance,
• Assertiveness,
• Proactiveness,
• Responsibility,

Cite this Essay

Let us write you an essay from scratch

• 450+ experts on 30 subjects ready to help
• Custom essay delivered in as few as 3 hours

Get high-quality help

Prof Ernest (PhD)

Verified writer

• Expert in: Life

+ 120 experts online

By clicking “Check Writers’ Offers”, you agree to our terms of service and privacy policy . We’ll occasionally send you promo and account related email

No need to pay just yet!

Related Essays

1 pages / 648 words

3 pages / 1167 words

2 pages / 729 words

3 pages / 1415 words

Remember! This is just a sample.

You can get your custom paper by one of our expert writers.

121 writers online

Still can’t find what you need?

Browse our vast selection of original essay samples, each expertly formatted and styled

Related Essays on Being Yourself

Loving myself is important to my life because, through self-love, I learn who I am. Loving myself has always been a key part of my life. Even if at some point in my life I didn’t love myself. Being able to love myself had its [...]

Dove. 'Dove Real Beauty Sketches.' YouTube, uploaded by Dove US, 14 April 2013, www.youtube.com/watch?v=litXW91UauE.Neff, Kristin D. and Elizabeth P. Shoda. 'Self-Compassion: An Alternative Conceptualization of a Healthy [...]

Essay about self-image delves into the intricate relationship between how we perceive ourselves and how others perceive us. Our self-image plays a pivotal role in shaping our confidence, choices, and interactions with the world. [...]

“I wish I may, I wish I might, Wish up on this star tonight.” “twinkle twinkle little star, how I wonder what you are, like a diamond in the sky, twinkle twinkle little star.” As children we are taught these nursery rhymes, at [...]

I prefer to be true to myself, even at the endangerment of finding the ridicule of others, rather than to be false and finding my own detestation. Why should I worry about what others think of me? I don’t give a shit about how [...]

Assessment is the process by which it evaluates a participant in education has developed their knowledge, understanding and skill sets. This process helps to make a specific educational decision of progress level of a [...]

Related Topics

By clicking “Send”, you agree to our Terms of service and Privacy statement . We will occasionally send you account related emails.

Where do you want us to send this sample?

By clicking “Continue”, you agree to our terms of service and privacy policy.

Be careful. This essay is not unique

This essay was donated by a student and is likely to have been used and submitted before

Download this Sample

Free samples may contain mistakes and not unique parts

Sorry, we could not paraphrase this essay. Our professional writers can rewrite it and get you a unique paper.

Please check your inbox.

We can write you a custom essay that will follow your exact instructions and meet the deadlines. Let's fix your grades together!

Get Your Personalized Essay in 3 Hours or Less!

We use cookies to personalyze your web-site experience. By continuing we’ll assume you board with our cookie policy .

• Instructions Followed To The Letter
• Deadlines Met At Every Stage
• Unique And Plagiarism Free

Social Media and Body Image Essay

How it works

Have you ever looked in the mirror and said something negative about yourself?

According to the Merriam Webster dictionary body image is, “”a subjective picture of one’s own physical appearance established both by self-observation and by noting the reactions of other. Negative body image and low self-esteem are real problems and I want to discover the causes, how much of a factor social media is, and ways that people can get help to move past it.

Many people see things they do not like about their body that others do not even notice.

Negative body image is on the rise and some believe that it could be due to mass media. There is a high quantity of research being done because negative body image does not need to happen. Most researchers are focusing on the main causes of low self-esteem and body image, the effects mass media has created, and how someone can overcome their problems.

Researchers are identifying what in the first-place causes someone to one day love their body to all of the sudden hating it. Negative body-image and low self-esteem are very similar things. Low self-esteem is when someone lacks confidence in themselves often. According to the “”Department of Health & Human Services, (Department of Health & Human Services May 2014), some of the causes for low self-esteem are an unhappy childhood, poor academic performance, a stressful life, poor treatment from a partner or parent, ongoing medical issues, and also mental illness. In another article the Department of Health & Human Services, (Department of Health & Human Services August 2014) states that things such as, being teased about the way one looked in their childhood, having dieting parents, and the medias tendency to promote thinner people, are all causes of negative body image. All of these things that are listed above are things that could lead to low self-esteem and create a negative body image. Through exploration one can discover that there are many things that are said to cause negative body image and low self-esteem. Another cause of negative body image is fat talk.

Some researchers are also discovering what fat talk is and why it happens. Fat talk is as simple as its name suggests. It is talking about someone’s body in a negative way while emphasizing on weight and shape. In the journal, “”Body Image, (Chow, Hart, Tan 2018) it states that 93% of young women had fat talked while only 11% of men had been in this situation. Fat talk could be talking about oneself or it could also be talking about someone else’s body. No matter how it is being done such as about oneself, someone else’s body, or even their appearance it could affect them more than people realize. In the article, “”Fat Talk, written by Sarah Royal for “”The National Eating Disorder Information Centre (Fat Talk 2012) she states that fat talk often happens, and it is not realized that it is being done. These fat talk conversations also happen very often in the dressing room while people are trying on clothing. Social media is said to have caused a raise in the amount of fat talk online.

Researchers are discovering what amount of negative body image and low self-esteem that mass media is blamed for. Social media can be used for very good things, but it can also cause some not so good things. There have been studies that show that when someone looks at a picture of a skinny model they then compare themselves to that model. In the journal “”#SocialMedia, (Santarossa & Woodruff 2017), it explains that the online environment is full of pictures of celebrity and models for someone to compare themselves to other people. Social media is also used as a platform for influencers to help others with things that they themselves have gone through in the past. Richard Perloff says that the United States, United Kingdom, and Australia have all conducted experiments and research that have evidence that social media has effects on body image problems (Perloff 2014). With the rise of users on social media there are a lot of opportunities for people to see others and compare their body to the fit model on social media. Fat talk and social media may cause negative body image and low self-esteem but how does someone who has these things get over it?

Once someone has low self-esteem and see their body negatively, it is very important that they seek help or work on gaining confidence themselves. According to “”The Department of Health and Human Services a few ways to build one’s self-esteem are talking to oneself positively, do not compare yourself to others, do not worry, and there are also many more small things someone can do. People should always talk positively about themselves but if someone is going through low self-esteem it is very important that they find something positive to talk about. One way that would be very simple is to find something positive that they like about themselves every day and this will eventually be a habit. Comparing to others is a very easy thing to do especially because with every advertisement if there is someone on the ad then it is normally a skinny, beautiful girl or a fit, muscular guy. If someone worries often then it is very easy to worry about their body and what everyone else thinks about them but that should not matter. What other people say about you should not bother you at all, but this is easier to say then to actually do. As Bob Marley said, “”Don’t worry be happy.

According to the BYU Counseling Center, at any one point in time 50% of women are on a diet. BYU also reports that 14% of five-year-old girls say that they go on diets. It also stated in the article that 98% of people who diet gain their weight back in five years (Ways to Overcome a Negative Body Image, BYU). Another thing to take in to account when someone is trying to get over their negative body image is their genetics. Everyone is made a different way and not one person looks exactly the same as another. According to “”Building Self-esteem: A Self-Help Guide (Building Self-esteem: A Self-Help Guide), a few other things someone can do to help themself are things such as, wear outfits that make someone feel good about themselves, do things nice to other people and it will make them feel good, and they could also reward themselves for little things that they have accomplished. In conclusion there are many ways for someone to get over their negative body image and low self-esteem problems.

As you can see, negative body image and low self-esteem are major problems in our society today. This can be caused by things such as social media, family problems, academic problems, fat talk, and many other things. People are constantly researching to find what specific things trigger negative body image and low self-esteem. As often as they are researching what causes it, they are also researching what can be done to help people who have already been affected to get over this. There are many more things to be discovered about negative body image and its causes.

In the future I plan on arguing that women are more effected with body image and self-esteem problems than men. Everyone needs to be informed about the causes of negative body images and also how to recover from negative body images and self-esteem, but I want to look at the research on who is affected more and I believe it is young women.

Cite this page

Social Media and Body Image Essay. (2019, Aug 23). Retrieved from https://papersowl.com/examples/social-media-and-body-image-essay/

"Social Media and Body Image Essay." PapersOwl.com , 23 Aug 2019, https://papersowl.com/examples/social-media-and-body-image-essay/

PapersOwl.com. (2019). Social Media and Body Image Essay . [Online]. Available at: https://papersowl.com/examples/social-media-and-body-image-essay/ [Accessed: 26 Aug. 2024]

"Social Media and Body Image Essay." PapersOwl.com, Aug 23, 2019. Accessed August 26, 2024. https://papersowl.com/examples/social-media-and-body-image-essay/

"Social Media and Body Image Essay," PapersOwl.com , 23-Aug-2019. [Online]. Available: https://papersowl.com/examples/social-media-and-body-image-essay/. [Accessed: 26-Aug-2024]

PapersOwl.com. (2019). Social Media and Body Image Essay . [Online]. Available at: https://papersowl.com/examples/social-media-and-body-image-essay/ [Accessed: 26-Aug-2024]

Don't let plagiarism ruin your grade

Hire a writer to get a unique paper crafted to your needs.

Our writers will help you fix any mistakes and get an A+!

Please check your inbox.

You can order an original essay written according to your instructions.

Trusted by over 1 million students worldwide

1. Tell Us Your Requirements

2. Pick your perfect writer

3. Get Your Paper and Pay

Hi! I'm Amy, your personal assistant!

Don't know where to start? Give me your paper requirements and I connect you to an academic expert.

short deadlines

100% Plagiarism-Free

Certified writers