Self-esteem is essentially how you view yourself and when you suffer from it, it can hinder your enjoyment of daily life and impede your ability to meet both immediate and future goals. This issue can negatively impact both your mental and physical well-being. At Evoke Counseling in Troy, Michigan, we are here for you.
Throughout this article, we will explore the traits and underlying factors of low self-esteem. Additionally, we will offer various methods to enhance your self-perception.
What Is Low Self-Esteem?
Low self-esteem is characterized by a consistently negative view of oneself. Patients usually:
- Harbor feelings of self-dislike or even self-hatred.
- Believe that others do not like them, attributing this to being unlikable or flawed.
- Consider themselves unworthy or incapable of receiving love.
It’s common for everyone to experience self-doubt or to feel disappointed in themselves occasionally. For instance, you might feel temporary shame or irritation following certain actions or words.
However, as we often address with our clients at Evoke Counseling, these fleeting moments of self-criticism are not the same as enduring low self-esteem. The latter is marked by a prolonged and deeply ingrained sense of negativity towards oneself. It’s characterized by persistent and challenging-to-overcome negative feelings about one’s identity and abilities.
For instance, if you receive a compliment, you might struggle to accept it as true. Or, upon achieving a goal, you may find it difficult to acknowledge and take pride in your accomplishment. This ongoing pattern of negative self-perception is what distinguishes low self-esteem.
Low Self-Esteem Causes
Your self-esteem may diminish due to actions taken by you or against you at any stage of life. This could relate to actions misaligned with your values or ethics. It might also stem from involvement in an abusive relationship, whether with a romantic partner, boss, or another significant figure.
Early childhood and adolescence are common periods where issues take root. Genetic factors can contribute as well. Often, a mix of genetic and environmental influences can shape an individual’s self-esteem.
Early Causes of Low Self-Esteem
Your self-view can be negatively shaped by adverse experiences early in life.
However, individual resilience to external factors varies greatly. It’s possible to encounter factors that commonly lead to low self-esteem without them impacting it.
Some common early-life factors are:
- Receiving constant severe criticism from figures of authority like parents or educators.
- Growing up with parents or guardians who are emotionally distant.
- Enduring childhood traumas, such as experiencing a parental split or sexual abuse.
- Struggling academically.
- Living with a physical or mental impairment.
- Feeling inadequate compared to idealized images prevalent on social media.
Genetic Factors
The exploration of genetic links to low self-esteem has been ongoing for years, yet there remains limited specific research on this topic.
A notable 2011 study highlighted that positive psychological characteristics, like optimism and a sense of control, often appear to be familial traits. This research identified certain variations (alleles) in the OXTR gene, which encodes the oxytocin receptor, as connected to lower self-esteem, reduced optimism, and diminished feelings of control. Individuals with these alleles also exhibited depressive symptoms.
Oxytocin, a hormone produced by the hypothalamus in the brain and regulated by the OXTR gene, is associated with sexual arousal, trust, emotional bonding, and romantic relationships.
The study’s researchers emphasized that possessing an OXTR allele isn’t a definitive predictor of low self-esteem. They clarified that this genetic variation alone does not guarantee low self-esteem.
However, these findings are not universally accepted. For instance, a 2018 study challenged these earlier conclusions, indicating that the genetic basis remains uncertain.
Therefore, more in-depth research is necessary for the scientific community to draw definitive conclusions regarding the genetic influences on self-esteem. [1,2]
Low Self-Esteem Signs
Signs of lack of self-esteem manifest in various ways, including:
- Engaging in negative self-talk, where you often belittle or criticize yourself internally.
- Frequently comparing yourself unfavorably to others.
- Overlooking or denying your own accomplishments, or feeling you don’t deserve credit for them.
- Holding yourself responsible for situations that are out of your control.
- Struggling to accept compliments or believing they are insincere.
- Shying away from new challenges or avoiding setting personal goals.
- Believing that you are undeserving of happiness, love, or enjoyment in life.
- Finding it difficult to cope with criticism, often taking it too personally.
- Experiencing feelings of shame and worthlessness.
- Obsessing over physical attributes, such as body weight or height, more than usual.
How Does It Affect Your Health?
At Evoke Counseling, we emphasize that low self-esteem can significantly impact your health, both mentally and physically. Negative self-perceptions can escalate into increased levels of anxiety and depression. These mental health challenges often lead to social withdrawal and a decline in the overall quality of life. Additionally, there is a heightened risk of engaging in self-harming behaviors, including cutting, substance abuse, and suicidal actions.
A study conducted in 2019 focusing on secondary students in Vietnam established a connection between low self-esteem and mental health issues such as anxiety, depression, and suicidal thoughts. The study identified educational stress and emotional abuse by parents or other adults as contributing factors to these mental health concerns.
Furthermore, low self-esteem has been associated with eating disorders, as indicated by research from 2021. This demonstrates the broad spectrum of health implications that can stem from low self-esteem, encompassing both mental and physical well-being. [3,4]
What Is the Difference of Low Self-Esteem and Lack of Confidence?
Low self-esteem and lack of self-confidence are related yet distinct concepts. Self-esteem is about how much you value yourself, inclusive of your flaws and limitations. It’s a more general and persistent feeling about your overall worth.
On the other hand, self-confidence relates more to your belief in your abilities in specific situations. For instance, you might feel very confident in public speaking but not confident at all in construction skills. Self-confidence can fluctuate based on the context and your experience in that area.
High self-esteem underpins the ability to maintain a sense of self-worth, even in the face of failure or inability to perform certain tasks. A person with high self-esteem recognizes their inherent value regardless of successes or failures in specific endeavors.
In contrast, a self-confident person feels assured about their capabilities in particular scenarios and is often open to trying new things. They might not always succeed, but their self-confidence drives them to engage in these activities. However, this doesn’t necessarily mean they have high self-esteem; they may still struggle with how they value themselves on a more fundamental level.
How Can You Improve Your Self-Esteem?
Improving low self-esteem involves deliberate effort and self-care, as these negative feelings can be deeply embedded in one’s psyche. The journey is personal and what works for one person may not work for another. Here are some strategies to consider:
- Embrace mindfulness and meditation to let go of past regrets and reduce future anxieties.
- Recite positive affirmations daily to reinforce a positive self-image.
- Keep a journal to express and understand your thoughts and feelings.
- Maintain good self-hygiene as a form of self-respect.
- Employ stress reduction techniques, such as deep breathing exercises.
- Engage in physical activities like exercise or yoga, which can boost mood.
- Practice grounding exercises to quieten negative thought patterns.
- Spend time with trusted and supportive people who make you feel valued.
- Learn to accept compliments genuinely, acknowledging the positive aspects of yourself.
- Recognize and celebrate your own achievements, no matter how small they may seem.
Additionally, it’s important to assess and possibly restructure your current relationships. You cannot change the past, but you have the power to change harmful relationships in the present. Sometimes, this process might require support from friends or mental health professionals. Through these steps, you can work towards building a stronger, more positive sense of self.
Conclusion
In conclusion, understanding and addressing low self-esteem is a journey that requires patience, self-awareness, and often, professional guidance. The strategies and insights discussed in this article are just the beginning. Remember, everyone’s experience is unique, and what works for one person may not work for another.
At Evoke Counseling in Troy, Detroit, Michigan, we are dedicated to providing personalized support to help you navigate the complexities of yourself. Whether you’re dealing with negative self-talk, struggling to recognize your worth, or finding it hard to believe in your capabilities, our team is here to assist you on your path to a healthier and more confident self. Remember, taking the first step can lead to profound changes in all aspects of your life.
Citations
- Saphire-Bernstein S, Way BM, Kim HS, Sherman DK, Taylor SE. Oxytocin receptor gene (OXTR) is related to psychological resources. Also, published in Proc Natl Acad Sci U S A. 2011;108(37):15118-15122. doi:10.1073/pnas.1113137108
- Conner TS, McFarlane KG, Choukri M, et al. The Oxytocin Receptor Gene (OXTR) Variant rs53576 Is Not Related to Emotional Traits or States in Young Adults. Also, published in, Front Psychol. 2018;9:2548. Published 2018 Dec 11. doi:10.3389/fpsyg.2018.02548
- Nguyen DT, Wright EP, Dedding C, Pham TT, Bunders J. Low Self-Esteem and Its Association With Anxiety, Depression, and Suicidal Ideation in Vietnamese Secondary School Students: A Cross-Sectional Study. Also, published in, Front Psychiatry. 2019;10:698. Published 2019 Sep 27. doi:10.3389/fpsyt.2019.00698
- Colmsee, I.-S. O., Hank, P., & Bošnjak, M. (2021). Low self-esteem as a risk factor for eating disorders: A meta-analysis. Zeitschrift für Psychologie, 229(1), 48–69. https://doi.org/10.1027/2151-2604/a000433