How to build self-esteem: 6 ways to feel more confident
Published Jun 14, 2021 | Updated Jun 26, 2026
Written by Headspace Editorial Team
Key takeaways
Self-esteem isn't fixed—it's something you can build over time with small, consistent habits that shift how you see yourself.
Practices like self-compassion, mindfulness, and setting realistic goals can help you feel more grounded and confident in your daily life.
If low self-esteem feels overwhelming, professional support like online therapy or coaching can give you tools to create lasting change.
How you feel about yourself shapes just about everything, from the way you handle a tough conversation to how you show up in your relationships. The good news? Self-esteem isn't fixed. It's something you can actively build over time. Below, we'll walk through what self-esteem actually is, what can chip away at it, how to spot the signs of low self-esteem, and six practical ways to boost your confidence and strengthen your well-being and mental health.
What is self-esteem?
Self-esteem refers to how you perceive your own worth and value. It plays a crucial role in your mental health and overall well-being. Healthy self-esteem allows you to navigate life’s challenges with resilience and confidence. In contrast, overconfidence can lead to unrealistic self-perceptions, causing you to underestimate challenges or overestimate your abilities.
Your self-esteem significantly affects your thoughts, emotions, and behavior. When you have a healthy sense of self-worth, you are more likely to engage positively with yourself and others. Conversely, experiencing low self-esteem can lead to overwhelming feelings of inadequacy, contributing to anxiety or depression.
Common factors that can affect self-esteem
A few things tend to shape how you see yourself over time:
Past experiences or criticism from others: Negative feedback can leave a lasting imprint on how you perceive yourself.
Social comparison or unrealistic expectations: Scrolling through highlight reels or measuring yourself against someone else's timeline can quietly erode your self-worth.
Stress, burnout, or mental health challenges: When you're running on empty, it's harder to see yourself clearly. Ongoing stress can diminish your self-worth and create cycles of low self-esteem.
Signs of low self-esteem
Emotional signs
You may notice emotional signs of low self-esteem as feelings of unworthiness, anxiety, or excessive self-criticism. These emotions can create a negative feedback loop that further diminishes your confidence.
Cognitive signs
Negative self-talk is a common cognitive sign of low self-esteem. You might struggle to accept compliments, attributing positive feedback to external factors rather than recognizing your own worth.
Behavioral signs
Low self-esteem can lead to behaviors such as avoiding challenges, procrastination, or withdrawing from social situations. These behaviors can further isolate you and reinforce feelings of inadequacy.
6 ways to build self-esteem and confidence
1. Practice self-compassion
Treat yourself with kindness instead of harsh self-criticism. Use affirmations or gentle reminders to reframe negative thoughts. A helpful tip is to write a list of things you like about yourself to remind you of your unique talents.
2. Celebrate small wins
Acknowledge your daily accomplishments, no matter how minor. Keeping a journal to track your progress can help boost your self-esteem and provide a visual representation of your achievements.
3. Set realistic goals
Break larger goals into achievable steps to create a sense of accomplishment. Focus on progress rather than perfection, which can help you manage your expectations and gradually improve your self-esteem.
4. Surround yourself with supportive people
Spend time with individuals who uplift and encourage you. Limiting exposure to negative or critical influences can create a more positive environment that fosters your self-esteem.
5. Take care of your body and mind
Prioritize sleep, nutrition, and physical movement. Incorporate mindfulness, meditation, or relaxation practices to promote your mental well-being. Try the guided confidence meditation for additional support.
6. Challenge negative self-talk
Notice when you’re being self-critical and actively challenge those thoughts. Replace harsh reflections with evidence-based, compassionate self-talk to cultivate a healthier mindset.
How therapy and coaching can support self-esteem
Therapeutic approaches, such as Cognitive Behavioral Therapy (CBT), can be particularly effective in identifying and reframing negative beliefs. Talking therapies can help you cope with anxiety and depression by providing actionable strategies to boost your confidence.
Building self-esteem is a journey that requires patience, self-compassion, and commitment. By incorporating these ways to improve your self-esteem into your life, you can foster a more positive self-image and feel more confident in your abilities. For more information on confidence, check out how to build self-confidence and learn about better ways to manage your mood and mental health.
Headspace offers mindfulness and well-being content for general wellness purposes. This article is not intended to diagnose, treat, cure, or prevent any disease or medical condition. If you have health concerns or need clinical care, please speak with your physician or a qualified health care provider.
