Photo credit: Craig Field Photos
Self-esteem and self-worth are fundamental aspects of our mental health, influencing how we perceive ourselves and interact with the world. However, mental health struggles can profoundly affect these aspects, causing us to doubt our abilities, question our value, and struggle to feel confident. Whether facing depression, anxiety, trauma, or any other mental health challenge, understanding how these struggles impact self-esteem is key to beginning the journey of rebuilding self-worth.
How Mental Health Struggles Impact Self-Esteem and Self-Worth
Mental health issues can lead to negative thought patterns, self-criticism, and social withdrawal, all of which can damage our sense of self-worth. Here are some common ways mental health challenges can affect self-esteem:
Negative Self-Talk: Mental health issues like depression or anxiety can fuel a cycle of negative self-talk, where we internalise messages of failure, worthlessness, or inadequacy. This self-criticism can erode confidence and distort our view of ourselves.
Social Withdrawal and Isolation: When struggling mentally, people often withdraw from social activities and relationships, either due to fear of judgment or lack of energy. This isolation can reinforce feelings of loneliness and worthlessness, further diminishing self-esteem.
Loss of Interest in Passions or Activities: Mental health issues may cause individuals to lose interest in activities they once enjoyed. This can lead to feelings of inadequacy and loss of identity, affecting how they view their value and purpose.
Physical and Emotional Fatigue: Conditions like anxiety and depression can lead to chronic fatigue, making daily tasks seem overwhelming. This struggle to maintain everyday routines can create a sense of failure, leading to further drops in self-confidence.
Comparisons with Others: Social media and cultural norms can make people feel as though everyone else is doing better, which can deepen feelings of inadequacy for those facing mental health struggles.
Strategies for Rebuilding Confidence and Self-Worth During Recovery
Building self-esteem is not an overnight process, but with consistent effort, it’s possible to regain a positive self-image and nurture self-worth. Here are some effective strategies to consider:
Practice Self-Compassion
Self-compassion involves treating oneself with kindness rather than judgment. Research has shown that practicing self-compassion can significantly improve mental health by helping individuals view themselves more gently and reduce negative self-talk. Consider starting each day with affirmations that remind you of your value and worth, even on difficult days.
Set Small, Achievable Goals
Setting and achieving small goals can provide a sense of accomplishment and boost self-confidence. Start with manageable tasks, such as daily self-care routines or finishing a small project. Each achievement, no matter how small, serves as a reminder of your abilities and resilience.
Seek Support and Connection
Isolation can make self-esteem issues worse, so reconnecting with supportive friends, family, or mental health support groups is essential. Supportive relationships offer reminders of your worth and provide encouragement, especially when self-esteem is low. Sharing experiences and connecting with others facing similar struggles can be incredibly validating.
Challenge Negative Beliefs
Challenging distorted beliefs, like “I am not good enough” or “I can’t do anything right,” is a vital part of rebuilding self-esteem. Try to identify negative beliefs and ask yourself if they are rooted in fact or if they’re a result of mental health struggles. Practising cognitive reframing can help replace self-critical thoughts with more balanced perspectives.
Reintroduce Activities You Enjoy
Rediscovering hobbies or passions can help rebuild identity and a sense of self-worth. Start with low-pressure, enjoyable activities that you can do at your own pace. Gradually, this reconnection can foster feelings of competence and joy, bolstering your self-esteem as you start to feel more like yourself.
Focus on the Process, Not the Outcome
Building confidence is a gradual process, and recovery often has ups and downs. Focusing on small improvements, rather than expecting immediate results, helps avoid discouragement. Each small step forward is progress, even if it’s not yet where you want to be.
Consider Professional Guidance
Mental health professionals, such as therapists or counsellors, can provide valuable insights and tools for rebuilding self-esteem. Cognitive Behavioural Therapy (CBT), for instance, is effective for addressing negative thought patterns and developing healthier self-perceptions.
Limit Social Media Use
Social media often promotes unrealistic portrayals of life, which can trigger feelings of inadequacy. Limiting time on social media or curating your feed to include more supportive and realistic accounts can help maintain a healthier self-image.
Track Your Progress and Celebrate Successes
Keeping a journal to track your progress in self-esteem and mental health recovery can remind you of the small and large victories. Reflect on moments where you felt proud, confident, or accomplished, and celebrate these as evidence of your growth and resilience.
Conclusion
Recovering self-esteem and self-worth during a mental health recovery journey takes patience and persistence. But with the right strategies and support, it is possible to rebuild confidence and regain a sense of self. Remember, self-worth is not based on external achievements or perfection but on inherent value as a person. Embrace each step, no matter how small, and know that each effort brings you closer to a healthier, more confident self.
If you’re interested in more resources on overcoming mental health stigma and building self-worth, check out previous posts in this series for further insights.
A note about the author: Craig Field (me) is not a trained counsellor or therapist. I do try to offer advice based on my own personal experience; however, you should always talk to a medical practitioner or qualified therapist to come up with a tailored plan to help with your illness.
My knowledge comes from my own personal, lived experience and that of witnessing people close to me navigating the mental health system.
These blog posts are not intended to replace your doctor or psychologist.
Together we CAN make a difference!
If this post has brought up some difficult thoughts for you, please seek help from your doctor or one of the services listed below. In an emergency dial 000.
13YARN 13 92 76
Blue Knot Helpline 1300 657 380
First Nations Support Line 1800 959 500
Headspace 1800 650 890
Mens Helpline 1300 789 978
Standby support after suicide 1300 727 247
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