|Know you’re okay
||Feel not enough; always improving yourself
|Know you have value and matter
||Lack self-worth and value; feel unimportant
|Feel competent and confident
||Doubt self, feel incompetent, and afraid to risk
||Judge and dislike yourself
|Exhibit honesty and integrity
||Please, hide, and agree with others
||Indecisive, ask others’ opinions
||Deflect or distrust praise
||Avoid, dislike attention
|Are self-responsible; honor self
||Discount feelings, wants, or needs
|Have internal locus of control
||Need others’ guidance or approval
|Self-efficacy to pursue goals
||Afraid to start and do things
||Allow abuse; put others first
|Happy for others good fortune
||Envy and compare yourself to others
|Acceptance of others
|Satisfied in relationships
||Unhappy in relationships
||Defer to others, indirect and afraid to express yourself
||Feel anxious and pessimistic
||Defensive of real or perceived criticism
The Cause of Impaired Self-Esteem
Growing up in a dysfunctional family can lead to codependency as an adult. It also weakens your self-esteem. Often you don’t have a voice. Your opinions and desires aren’t taken seriously. Parents usually have low self-esteem and are unhappy with each other. They themselves neither have nor model good relationship skills, including cooperation, healthy boundaries, assertiveness, and conflict resolution. They may be abusive, controlling, interfering, manipulative, indifferent, inconsistent, or just preoccupied. Directly or indirectly, they may shame their children’s feelings and personal traits, feelings, and needs. It’s not safe to be, to trust, and to express themselves.
Children feel insecure, anxious, and/or angry. As a result, they feel emotionally abandoned and conclude that they are at fault — not good enough to be acceptable to both parents. (They might still believe that they’re loved.) Eventually, they don’t like themselves and feel inferior or inadequate. They grow up codependent with low self-esteem and learn to hide their feelings, walk on eggshells, withdraw, and try to please or become aggressive. This reflects how toxic shame becomes internalized.
Shame runs deeper than self-esteem. It’s a profoundly painful emotion rather than a mental evaluation. Underlying toxic shame can lead to impaired or low self-esteem and other negative thoughts and feelings. It’s not just that we lack confidence, but we might believe that we’re bad, worthless, inferior, or unlovable. It creates feelings of false guilt and fear and hopelessness, at times, and feeling irredeemable. Shame is a major cause of depression and can lead to self-destructive behavior, eating disorders, addiction, and aggression.
Shame causes shame anxiety about anticipating shame in the future, usually in the form of rejection or judgment by other people. Shame anxiety makes it difficult to try new things, have intimate relationships, be spontaneous, or take risks. Sometimes, we don’t realize that it’s not others’ judgments or rejection we fear, but our failure to meet our own unrealistic standards. We judge ourselves harshly for mistakes than others would. This pattern is very self-destructive with perfectionists. Our self-judgment can paralyze us so that we’re indecisive, because our internal critic will judge us no matter what we decide!
Our relationship with ourselves provides a template for our relationships with others. It impacts our relationship happiness. Self-esteem determines our communication style, boundaries, and our ability to be intimate. Research indicates that a partner with healthy self-esteem can positively influence his or her partner’s self-esteem, but also shows that low self-esteem portends a negative outcome for the relationship. This can become a self-reinforcing cycle of abandonment lowering self-esteem.
Impaired self-esteem hinders our ability to speak up about our wants and needs and share vulnerable feelings. This compromises honesty and intimacy. As a result of insecurity, shame, and impaired self-esteem as children, we may have developed an attachment style that, to varying degrees, is anxious or avoidant and makes intimacy challenging. We pursue or distance ourselves from our partner and are usually attracted to someone who also has an insecure attachment style.
Generally, we allow others to treat us the manner in which we believe we deserve. When we don’t respect and honor ourselves, we won’t expect to be treated with respect and might accept abuse or withholding behavior. Similarly, we may give more than we receive in our relationships and overdo at work. Our inner critic can be judgmental of others, too. When we’re critical of our partner or highly defensive, it makes it difficult to problem-solve. Insecure self-esteem can also make us suspicious, needy, or demanding of our partner.
Self-esteem is generally determined by our teens. Some of us struggle all our lives with impaired self-esteem and even the resulting depression. But we can change and build healthy self-esteem. Raising self-esteem means getting to know and love yourself — building a relationship, as you would with a friend — and becoming your own best friend. This takes attentive listening, quiet time, and commitment. The alternative is to be lost at sea, continually trying to prove or improve yourself or win someone’s love, while never feeling truly lovable or enough — like something is missing.
It’s difficult to get outside our own thoughts and beliefs to see ourselves from another perspective. Therapy can help us change how we think, act, and what we believe. Cognitive behavioral therapy has been shown to raise self-esteem. It’s more powerful when combined with meditation that increases self-awareness. Some things you can do:
- Recognize the Signs. Be able to spot clues that your self-esteem needs uplifting. Many people think they have good self-esteem. They may be talented, beautiful, or successful, but still lack self-esteem.
- Root Out False Beliefs. Learn how to identify and deprogram false beliefs and behaviors you want to change and those you want to implement.
- Identify Cognitive Distortions. Impaired self-esteem can cause us to skew and distort reality. Learn to identify and challenge your cognitive distortions.
- Journal. Journaling has been shown to elevate mood and decrease depression. Keeping a journal can also help you to monitor your interactions with others and your negative self-talk.
- Heal Toxic Shame. If you believe you suffer from codependency and shame, learn more about it and do the exercises in Conquering Shame and Codependency.