How to improve self-esteem and why it is important

Healthy self-esteem is key to our psychological well-being, as it can affect many areas of our lives, from how we deal with everyday difficulties to how we relate to ourselves and other people. But how can you improve self-esteem? In the article, we explain why having high and stable self-esteem can be beneficial, and we provide you with several exercises and activities so that you can work on self-esteem at home and improve your mental health.

Maintaining a healthy level of self-esteem is essential, as it enables us to face life's events with greater security and confidence. Furthermore, adequate self-esteem plays a determining role in decision-making and the quality of our interpersonal relationships, facilitating a more positive attitude in the face of adversity. From a scientific perspective, the importance of self-esteem has been supported by numerous studies.

Data from a meta-analysis (Orth et al., 2012) showed that balanced self-esteem is not only associated with better mental health indicators, such as reduced levels of depression and anxiety, but also contributes significantly to physical health. This study revealed that people with high levels of self-esteem tend to experience greater satisfaction in their personal and professional relationships, as well as better job performance.

These results show that self-esteem is a key factor in improving quality of life. There is extensive evidence, based on meta-analyses and large-scale longitudinal studies (Orth & Robins, 2022), that demonstrates that high self-esteem has adaptive consequences in: Likewise, high self-esteem has been found to reduce the odds of bulimia in women (Baumeister et al., 2003).

There are various factors that can negatively impact the construction of healthy self-esteem. Among them, the use of social networks, gender stereotypes and social rejection represent important challenges for adolescents' self-esteem (Artigues-Barberà et al., 2025). To evaluate the presence of symptoms of low self-esteem, it is possible to use a self-esteem test.

It is also important that a mental health professional evaluate the psychological state with other therapeutic tools. Regarding how to improve self-esteem, below we address ten tips based on scientifically supported techniques to improve self-esteem. However, remember that each person and their context are different, and what works for one may not work for another.

If in doubt, always consult with a mental health professional such as a psychologist with experience in working on self-esteem. Here we present some exercises and activities to work on self-esteem that you can do yourself at home.

This exercise helps you visualize your qualities and achievements graphically: This representation will allow you to visually appreciate the positive aspects of your life and will reinforce your self-esteem by seeing everything you have achieved. At the end, make a list of your admirable qualities comparing them to those you value in others, which will increase your appreciation for yourself.

This activity to work on self-esteem is very simple: This plan will help you see your goals more clearly and will motivate you to move forward step by step. By evaluating your progress and seeing your achievements, your self-esteem will be strengthened. This dynamic to work on self-esteem is designed to help you better understand how others perceive you and obtain a broader and more realistic perspective of yourself.

Through constructive feedback from a close friend, you will be able to identify aspects of your personality and behavior that you may not have considered, thus strengthening your self-esteem. Apart from these activities and dynamics to work on self-esteem, you can also use a workbook to increase self-esteem to get new ideas and exercises.

There are also other materials such as self-esteem sheets, self-esteem workshops that are usually very useful and practical for working on these skills. To effectively strengthen self-esteem, it is valuable to understand the psychological mechanisms thatparticipate in this process. Self-esteem is formed from the interaction between our experiences, the interpretation we make of them and the internal dialogue we maintain with ourselves.

Understanding these mechanisms can help you choose the strategies that best suit your situation and patiently accompany you in the process of strengthening your self-esteem. However, it is important to keep in mind that indiscriminate praise as a method of increasing self-esteem can

References & Sources

• Artigues-Barberà, E., Tort-Nasarre, G., Pollina-Pocallet, M., Ferrer Suquet, Y., Ayats Pallés, A., Guasch Niubó, O., Ortega-Bravo, M., & García-Martínez, E. (2025). Key factors in supporting adolescents to achieve high self-esteem and a positive body image: A qualitative community-based study.
• Baumeister, R. F., Campbell, J. D., Krueger, J. I., & Vohs, K. D. (2003). Does high self-esteem cause better performance, interpersonal success, happiness, or healthier lifestyles?
• Gibb, B. E. & Benas, J. S. (2007). Peer Victimization and Depressive Symptoms: The Role of Body Dissatisfaction and Self-Esteem. Journal of Cognitive psychotherapy: An International Quarterly, Volume 21, Number 2.
• Orth, U., Robins, R. W., & Widaman, K. F. (2012). Life-span development of self-esteem and its effects on important life outcomes. Journal of Personality and social psychology, 102(6), 1271–1288.
• Orth, U., & Robins, R. W. (2022). The benefits of self-esteem: Reply to Krueger et al. (2022) and Brummelman (2022).
• UNICEF (2024). Childhood and adolescence Opinion Barometer 2023-2024.

This article is for educational purposes and is not a substitute for personalized medical, psychological, or legal advice.