Healthy self-esteem allows people to face everyday challenges with confidence, make decisions with assurance, and maintain balanced relationships. On the other hand, low self-esteem can lead to insecurity, difficulty setting boundaries, fear of rejection, or a constant need for approval. The psychologists at ProyectoArt who specialize in self-esteem and eating disorders are aware of this, which is why they explain the techniques for improving it effectively.
Self-esteem is the assessment that each person makes of themselves, an intimate and subjective judgment that is formed throughout life based on personal experiences, education, social relationships, and perception of the environment. Having low self-esteem can trigger multiple consequences that affect different areas of life, as explained by ProyectoArt. On a personal level, it translates into excessive self-criticism, feelings of inadequacy, or lack of motivation. On a social level, it can lead to withdrawal, isolation, or emotional dependence. In the workplace, on the other hand, it can hinder professional advancement by preventing people from defending their abilities or daring to take on new challenges. Even on a physical level, experts point out, self-esteem has an impact: the body can reflect emotional state, manifesting psychological distress in the form of insomnia, fatigue, or eating disorders such as anorexia, bulimia, or binge eating disorder.
Fortunately, self-esteem can be worked on. Although there is no quick or universal solution, many people manage to improve their relationship with themselves over time. As pointed out by English speaking therapist in Barcelona, recognizing the problem, practicing self-compassion, surrounding oneself with people who add value, or seeking professional support are some of the first steps. Boosting self-esteem involves learning to value oneself for who one is, not for who one thinks one should be.
Take care of your inner dialogue
According to the experts at ProyectoArt, the way we talk to ourselves has a profound effect on our self-esteem. We often repeat negative messages such as “I’m worthless,” “I’m ugly,” or “nobody will ever love me,” without stopping to question them. For the professionals in Barcelona, the first step in strengthening self-esteem is to identify these automatic thoughts and replace them with more realistic and compassionate phrases. It’s not about pretending that everything is fine, but about talking to yourself as you would to someone you love, they explain.
Don’t reduce your value to your appearance
In a society obsessed with image, it’s easy to fall into the trap of thinking that we are worth more or less depending on how we look. But a person’s value is not in their weight, their facial features, or how their clothes fit, they point out. Experts recommend starting to value other qualities such as a sense of humor, the ability to listen, daily effort, creativity… These features are what truly sustain solid self-esteem, they say.
Make peace with your body
Body acceptance does not mean settling down, but rather stopping hating yourself for not fitting certain standards, as well as learning to look at your body with respect, recognizing what it does for you every day: walking, breathing, hugging, enjoying. The key is to try to focus more on functionality than aesthetics and to take care of it through a balanced diet, regular exercise, and adequate rest, but from a place of love, not punishment.
Avoid constant comparisons
Comparing yourself to others, especially on social media, is one of the most common causes of low self-esteem. The images you see online are not accurate reflections of reality: they are retouched, filtered, and carefully selected. Each person has their own process, genetics, and circumstances. Instead of focusing on what you lack, the team from ProyectoArt insists that you start paying attention to everything you have and what you’ve already achieved.
Surround yourself with people who value you
Your environment has a significant influence on how you feel about yourself. If you are constantly surrounded by people who are critical, hurtful, or make you feel less than them, your self-esteem will suffer, they explain. To fight this, they recommend seeking out people who respect you, celebrate your achievements, and help you see your value. Sometimes improving your self-esteem also means setting boundaries and distancing yourself from those who do not contribute positively to your life.
Set achievable goals and celebrate your achievements
Feeling competent is a powerful source of self-esteem. Therefore, you should set small personal, professional, or physical goals and work to achieve them without demanding perfection. Every step you take, no matter how small, deserves to be recognized. Keeping track of your progress can help you see clearly what you are capable of achieving when you set your mind to it.
Review your use of social media
Excessive use of social media can fuel insecurities, especially if you follow accounts that promote unrealistic aesthetic standards or idealized lifestyles. It is important to do a “digital clean-up” and stop following those who make you feel bad so you can start consuming content that inspires you, teaches you something, or makes you laugh, according to ProyectoArt. Choose to see things that help you grow, not things that wear you down, they point out.
Practice gratitude towards your own body
Another recommendation from ProyectoArt is to take a few minutes each day to thank your body for what it allows you to do. Even if you don’t like how it looks right now, think about everything that has brought you to this point, they say. Every scar, every wrinkle, every change is part of each person’s story. Gratitude is a powerful way to connect with what you have, rather than focusing on what you think is missing.
Consider talking to a professional
However, if low self-esteem persistently interferes with your well-being and none of the techniques and/or tips have been effective, or at least not as effective as they should be, it is advisable to see a psychologist or therapist. Therapy, they point out, can help identify the roots of the problem, and this is key to building a healthier view of oneself. There is no weakness in asking for help: on the contrary, it is a sign of commitment to emotional health, they conclude.