Self-esteem, a topic that has intrigued psychologists for over a century, stands as one of the pillars in the realm of social sciences[1]. Despite continuous exploration and our intuitive understanding of its connection to self-worth, there is still much to unveil. By integrating this understanding with the tenets of positive psychology, my goal is to provide insights on nurturing and elevating your self-esteem.
NAVIGATING THE LANDSCAPE OF SELF-ESTEEM
The term “self-esteem” has been defined in various ways, reflecting its multifaceted nature across different domains like popular culture, psychology, and neuroscience. Despite the diversity in definitions, a common thread weaves through them: the link to the concept of self-worth.
In our exploration, we embark on understanding the essence of self-esteem, its significance, and the contemporary views within the realm of psychology.
CRACKING THE CODE OF SELF-ESTEEM: A COGNITIVE PERSPECTIVE
Cognitive scientist Juan Yang sheds light on how self-esteem influences our goals and behaviors. According to Yang, self-esteem is a judgment of our worth and performance in crucial life areas. He notes, “People strive to feel good about themselves or seek to maintain their self-esteem, and this is fundamental to human nature”[2].
High self-esteem brings positive outcomes like better relationships, academic and professional success, and improved well-being. On the flip side, low self-esteem can lead to feelings of worthlessness. Understanding and nurturing self-esteem can have widespread benefits, impacting mental and physical health, social connections, and even academic performance. Explore the role of self-esteem beyond a psychological concept, recognizing its significant impact on overall well-being and societal harmony.
DIFFERENCIES IN SELF-ESTEEM
“Self-esteem operates on two levels – global and domain-specific. Global self-esteem provides an overall sense of self-worth across various life dimensions, while domain-specific self-esteem is focused on specific areas like appearance, academics, or career. Despite their differences, these facets are interconnected; higher overall self-esteem influences perceptions of abilities in specific domains[3].
Another critical distinction in understanding self-esteem lies in differentiating between temporary (state) and enduring (trait) measures. Trait self-esteem represents an individual’s average perception of self-esteem, remaining stable across situations and over time. In contrast, state self-esteem is situation-specific, fluctuating based on factors like recent successes or failures and experiences of acceptance or rejection[4].
PSYCHOLOGICAL and PHYSICAL IMPLICATIONS
Understanding self-esteem means figuring out how it forms in the brain, even though we’re not exactly sure where or how. Recent studies using brain imaging suggest that our self-esteem affects how our brains react when we think about ourselves. Another study found specific brain areas involved in turning our personal reputation view into our current self-esteem. While these findings are exciting, we’re still at the early stages of understanding how the brain handles the growth, maintenance, and changes in self-esteem. In the following sections, we’ll explore and expand on these insights with the latest research, pulling from evolutionary science, neuroscience, and biology.
EVOLUTION OF SELF-ESTEEM: URAVELING THE ORIGINS
In the past, not many pondered the evolutionary importance of self-esteem in shaping our overall well-being. So, why exactly have humans developed this fundamental need for positive self-views? The origins of our quest for self-esteem can be traced back to a basic human requirement—to build alliances and belong to a group, ultimately boosting our chances of survival[5]. Cooperation within a group was a key factor for survival in the environments where humans evolved.
Enter sociometer theory, a concept that suggests self-esteem acts as a crucial indicator of social acceptance. When self-esteem is low, it acts as a signal, warning of the potential for social exclusion, motivating individuals to mend social connections. This theory compares the role of self-esteem to that of thirst, guiding behaviors to meet this essential need. Neglecting low self-esteem might result in heightened rejection, strained relationships, and a further decline in self-esteem. On the flip side, taking positive steps, like improving mate selection or attaining and sustaining social status, can boost self-esteem. The theory also sheds light on the substantial impact of social feedback, indicating acceptance, on our self-perception[6].
A different viewpoint, the terror management theory, proposes that self-esteem safeguards our human ability to comprehend mortality[7]. According to this perspective, humans have developed psychological mechanisms to steer clear of overwhelming anxiety or unease arising from an awareness of their finite existence. The theory implies that we shape worldviews to establish stability and significance, with elevated self-esteem hinging on meeting the criteria set by our self-declared values or religious doctrines. This framework helps elucidate why those with high self-esteem often encounter diminished generalized anxiety.
While not a formal theoretical model, the notion of self-esteem as a safeguard for mental well-being from failure is also acknowledged[8]. Individuals with greater self-esteem typically possess more psychological reservoirs and, as a result, undergo less adverse self-evaluation across various domains. Those with heightened self-esteem display a more optimistic perspective in numerous facets of their lives.
SELF ESTEEM AND GENETICS: THE NATURE-NURTURE DANCE
Studies indicate that roughly half of our personality and feelings of self-value are genetically inherited, while the remaining 50% are shaped by external influences[9]. Although ongoing research seeks to unravel the specifics of genetic impact and the varying significance of different environmental components, a crucial distinction comes to light.
Instead of perceiving “who we are” as predetermined at birth, a more accurate perspective recognizes the considerable potential for growth, advancement, and transformation. The surroundings play a pivotal role, encompassing aspects such as parenting, education, work, leisure activities, relationships, and more. Essentially, the key insight is that, to nurture elevated self-esteem, one should thoughtfully consider both their genetic legacy and the surrounding milieu.
WORK VALUES: THE FOUNDATIONS OF SELF-ESTEEM
Surprisingly, the way we perceive work during our teenage years can significantly shape our self-esteem later in life. Work values, encompassing the goals or rewards sought through work, have both intrinsic and extrinsic dimensions. Intrinsic work values center on the meaningfulness, engagement, and learning opportunities of work, while extrinsic values revolve around salary, prestige, and security. 
A longitudinal study spanning over 23 years discovered that high levels of intrinsic work values in adolescence are associated with positive emotions in adulthood. Notably, intrinsic work values, both in adolescence and adulthood, correlate with an enduring boost in self-esteem[10]. This implies that adults who actively seek to learn, develop skills, and embrace new challenges may witness an enhancement in self-esteem.
The link between self-esteem and intrinsic motivation aligns with the principles of the Self-Determination Theory, asserting that meeting the basic psychological needs of relatedness, autonomy, and competence nurtures intrinsic motivation. This form of motivation, in turn, is connected to both physical and mental well-being[11]..
5 REVELATIONS ON SELF-ESTEEM AND BODY IMAGE
In the age of widespread social media, worries about its impact on mental health and well-being persist. The proliferation of selfies, especially among young women, has been linked to heightened levels of self-objectification and diminished self-esteem[12]. A 2016 study uncovered that a substantial number of female students (79% of 160 participants) expressed discontentment with their appearance. 
Weight and lower self-esteem were found to be associated with an increased dissatisfaction with physical appearance. Intriguingly, exercise emerged as a potential remedy, providing the dual advantages of weight loss and positive effects on body image and self-esteem.
Studies indicate that concerns about body image contribute to mental distress, with decreased self-esteem amplifying dissatisfaction with one’s body. Nevertheless, fostering self-compassion has displayed promise in mitigating negative emotions tied to body image[13]. In a 2017 study, participants engaged in a self-compassion and self-esteem writing group exhibited enhancements in body appreciation.
6 POSITIVE PRACTICES TO CULTIVATE SELF ESTEEM
In a society that often encourages us to evaluate ourselves in terms of worth and success, what if we were to shift our perspective towards cultivating self-love instead of fixating on self-esteem? Self-love can be defined as a vital form of care, acknowledgment, and compassion, standing in stark contrast to the traditional notions of self-esteem. Unlike the binary judgments of good/bad or right/wrong associated with self-esteem, self-love invites us to embrace our entire selves with unconditional compassion. While self-esteem might lead to self-criticism and judgment, self-love fosters a liberating journey, accepting all aspects of our being, shadows and all. By exploring this transformative approach, we can break free from societal expectations and learn to be the love that may have eluded us, fostering a journey towards compassionate self-discovery.
Recognizing the role of self-esteem in shaping our identity and mental well-being, it becomes imperative to work to enhance our self-worth. Employing positive psychology tools and exercises can prove beneficial in fostering positive self-opinions and constructive interactions with others. Here are some self-esteem exercises and a journal linked below that you can explore and practice:
- Things I Like About Me: Use this worksheet to facilitate exploration of what you appreciate about yourself. Download the sheet and use it multiple times so you can track your daily feelings about self-esteem.
- Practice self-compassion: Set aside time each day to speak kindly to yourself. Be your best supporter rather than your harshest critic
- Celebrate Small Success: Acknowledge and celebrate even your small daily victories. Every success, big or small, contributes to your personal growth.
- Cultivate positive relationships: Surround yourself with people who support and inspire you. Positive relationships can have a significant impact on your self-esteem-
- Learn from every experience: See challenges as learning opportunities. Every experience, positive or negative, can teach you something about yourself and your capabilities.
- Engage in activities you are passionate about: Dedicate time to what you love to do. Investing time in your passions can increase your sense of fulfillment and joy.
[1] Bleidorn, Hufer, Kandler, Hopwood, & Riemann, 2018
[2] Yang, Xu, Chen, Shi, & Han, 2016
[3] Brown, Dutton, & Cook, 2001
[4] Jordan et al., 2017
[5] Workman & Reader, 2015
[6] Yang et al., 2016
[7] Pyszczynski, Greenberg, Solomon, Arndt, & Schimel, 2004
[8] Brown, 2010
[9] Horsburgh, Schermer, Veselka, & Vernon, 2009; Svedberg, Hallsten, Narusyte, Bodin, & Blom, 2016; Bleidorn et al., 2018
[10] Fukasawa, Watanabe, Nishi, & Kawakami, 2020
[11] Ryan & Deci, 2018
[12] Veldhuis, Alleva, Bij de Vaate, Keijer, & Konijn, 2018
[13] Stapleton, Crighton, Carter, & Pidgeon, 2017
REFERENCES:
https://positivepsychology.com/self-esteem-research/#references