As humans, we possess the remarkable ability to shape our own identities. We define who we are by weaving together the threads of our experiences, beliefs, and aspirations. In this ongoing process, we continually assess whether we like the person we are becoming, which forms the foundation of self-esteem. 

Self-esteem refers to a person’s overall sense of value and worth. It encompasses beliefs about oneself, including feelings of love, worthiness, triumph, despair, pride, and shame. Self-esteem can be positive or negative and is influenced by factors such as genetics, life experiences, personality, age, health, thoughts, and social circumstances. 

Self-esteem is shaped by our life circumstances, and conversely, those circumstances are influenced by our self-esteem. 

Your Thoughts Matter 

 

Research supports Henry Ford’s perspective on self-esteem and confidence. Self-esteem is significantly influenced by our thoughts and perceptions, rather than solely by our external circumstances. It’s more about perception than reality; you might think of it as “your perception is your reality.” This means that how we view ourselves can profoundly impact our self-esteem, regardless of our actual circumstances. 

So, how can we align our thoughts and perceptions to enhance our self-esteem? 

Rewriting Self-Criticism: Empowering Our Inner Dialogue 

While people and circumstances around us can influence how we feel about ourselves, our own thoughts and beliefs are the most important factors. By practicing positive self-talk and cultivating a healthy mindset, we can boost our self-esteem and enhance many aspects of our lives. 

Our minds act as scribes, crafting stories about ourselves. However, these stories are often filled with self-doubt and harsh judgments. To strengthen our self-esteem, we must rewrite our inner dialogue. 

For example, imagine a man looking in the mirror who says, “My hair is a mess! I look like a slob.” This negative self-talk is likely to lower his self-esteem. In contrast, if the same man looks in the mirror and thinks, “I’ll just comb my hair,” or “I have a great smile, even with messy hair,” the impact on his self-esteem could be quite positive. The only difference in these scenarios is his thoughts, yet those thoughts can significantly affect how he feels about himself. Acknowledging our imperfections without judgment can foster self-acceptance and compassion. 

Increase Positive Thoughts & Behaviors 

1. Practice Positive Self-Talk: Replace negative thoughts with positive affirmations or something that makes you feel good. Affirmations aren’t one-size-fits-all, so it’s important to find what resonates with you. 
2. Set Realistic Goals: Achieving small, manageable goals can boost your confidence. Strength isn’t built solely from victories; it’s the struggles that foster resilience. When facing future challenges, confidence comes from choosing not to give up, even in the face of setbacks. 
3. Take Care of Your Health: Regular physical activity and balanced nutrition can enhance your mood and self-esteem by providing essential nutrients and hormones that promote a healthy lifestyle. These nutrients support brain function, reduce inflammation, and boost feel-good hormones like serotonin and endorphins. 
4. Surround Yourself with Positive People: Spending time with supportive friends and family can elevate your self-esteem. Sharing joyful moments, whether you’re celebrating your own successes or those of someone close to you, can lead to better health, including improved heart health. Close relationships are strongly linked to overall health and well-being (4). Studies show that feeling happier enhances the connection between good relationships and health benefits, such as better stress management and reduced inflammation. 
5. Celebrate Your Achievements: No matter how small, acknowledge and celebrate your successes. When you set your mind to something and follow through, it deserves recognition! Think about how good it feels—this calls for a celebration. 
6. Create a List of Genuine Strengths: Make a list of your genuine strengths and assets. If you need help identifying them, consider how your loved ones or friends view you. Regularly revisiting your strengths list is vital. Keep these strengths at the forefront of your mind, especially when you’re feeling down. 

Self-esteem is crucial for happiness and success in life, serving as a source of empowerment on your path toward better health. Research shows that higher self-esteem is associated with improved mental health, academic success, and stronger relationships with others (1). However, self-esteem is not a magic fix, and it doesn’t develop overnight. It is something we work on throughout our lives. So, if you find yourself not where you want to be in this area, take heart—we’re in this together. 

Embracing Your Inherent Worth 

Remember that your value as a human being is constant. Whether you’re at the beginning of your health journey or further along, you deserve love and acceptance. Your worth is not tied to specific goals or achievements; it is inherent and unchanging. Embrace self-love in the form of self-esteem now and carry it with you as you navigate your path. 

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN