Low Self-Esteem

1) What it is

Low self-esteem is a persistent negative view of yourself — feeling “not good enough,” unworthy, or ashamed.

2) What it feels like

“I’m not enough.”

“Everyone else is better.”

“If people know the real me, they’ll leave.”

3) Signs

• people pleasing
• fear of criticism
• overthinking and comparison
• perfectionism or procrastination
• self-sabotage
• difficulty accepting compliments

4) Causes

• bullying/criticism
• trauma
• unstable relationships
• repeated failure experiences
• unrealistic standards
• social media comparison

5) Triggers

• rejection
• social situations
• criticism
• mirrors/photos
• work压力 and mistakes

6) Helps now

• speak to yourself like a friend
• write 3 things you did right today
• reduce comparison triggers
• grounding: breathe + soften shoulders

7) Longer-term

• CBT/self-esteem therapy
• confidence actions (small challenges)
• boundary skills
• build identity around values
• stop “all-or-nothing” thinking

8) Treatment

• CBT and counselling
• group therapy or confidence programmes

9) Medication

Not for self-esteem directly, but for anxiety/depression if present.

10) Tips

• practise “good enough” daily
• choose supportive people
• do things that build competence

11) Urgent

Urgent if:

• self-harm or suicidal thoughts
• severe depression

12) UK help

• NHS Talking Therapies
• Mind
• Samaritans / Shout

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