Let’s explore the Way to improve self-esteem. Self-esteem refers to the degree to which an individual respects themselves, which can be lowered or heightened through beliefs, values, and perspectives unconsciously formed during childhood. In fact, many people can live with low self-esteem or a negative view of themselves due to childhood experiences. It may feel difficult to look at the world through these beliefs from childhood, but even as an adult, there is way to improve self-esteem.
1. Meaning of Self-esteem
Self-esteem refers to self-respect, the extent to which one respects oneself. Self-respect is based on one’s belief in their worth, which can vary based on personal experiences.
Humans are born inheriting biological DNA from their parents and possess their own temperaments and personalities. Based on such temperaments, influenced by parents, friends, and the environment, beliefs about one’s existence are formed.
There can be differences depending on the individual, but typically, from a psychological perspective, experiencing unstable parents and environments often correlates with low self-esteem.
If one experiences an unstable world during childhood or fails to receive proper love from parents, they often believe they are flawed, with beliefs and values about themselves, others, and the world generally forming between the ages of 0-6.
Ultimately, it is best for humans to experience good parents and environments in childhood to maintain high self-esteem, and if not, efforts may be needed to change self-esteem in adulthood.
2. Reasons for Low Self-esteem
The reason for low self-esteem is that once beliefs about the world and people formed before the age of seven, they continue to strengthen as one lives according to that perspective.
These beliefs, called beliefs, values, and unconscious beliefs, once set, become increasingly difficult to change. For this reason, many parents pay attention to the discipline of young children.
The types of beliefs formed from childhood, from the perspective of schema (unconscious beliefs) theory, are diverse, but let’s look at the typical three types discussed in cognitive-behavioral therapy. Beliefs about one’s capabilities, relationships, and values are usually formed in childhood.
Examples of low self-esteem set from childhood)
① A child abused by parents may think their value is low, setting their self-esteem low from the start, and continue to think and act with low self-esteem even at school and in relationships with friends or others.
② A child raised with negative family members may view the world and themselves negatively, thus continually lowering their self-esteem by devaluing their abilities.
③ A child who experiences neglect or abandonment by parents may believe they are not worthy of being loved in relationships. Originally set with low self-esteem, they continue to act in various ways to be loved by others, thereby continually lowering their self-esteem.
3. Way to improve self-esteem
If you spent your childhood with low self-esteem, you might view yourself negatively compared to others. But don’t be too discouraged! Even if good beliefs were not formed in childhood, you can change as an adult.
The reason adults can also change their beliefs and image is due to the concept of neuroplasticity. Through the concept of Neuroplasticity, new thoughts and behavior patterns can be repeated to improve self-esteem.
1) What is the concept of neuroplasticity?
The first way to improve self-esteem is to learn about neuroplasticity and believe that you can change.
Neuroplasticity is a concept discovered by Eric Kandel, a doctor and neuroscientist, who received the Nobel Prize in Physiology in 2000. It posits that the brain can reconfigure its neural connections through training and experience.
Until 2000, it was believed that the human brain could not change and hardened once an adult, but it has been proven that the brain’s nervous system can change at any age.
So, even if beliefs affecting self-esteem have been formed since childhood, they can still change through repetitive learning.
2) Changing Thought Patterns
Self-esteem is related to the beliefs about oneself formed from childhood. Ultimately, changing these beliefs is necessary to improve self-esteem.
The second way to improve self-esteem is by changing one’s thought patterns. People with low self-esteem often unconsciously repeat thoughts that undervalue their abilities or worth.
By consciously observing one’s thoughts, one can realize that negative automatic thinking recurs unknowingly.
Changing these automatic thoughts to positive ones through repetition can alter thought patterns, and as thoughts change, self-esteem can improve.
3) Changing Behavioral Habits
The third way to improve self-esteem is by changing behavioral habits. Actions repeatedly performed without much thought can influence the lowering of self-esteem.
An example of behavior that lowers self-esteem involves most people thinking their abilities, relationships, and value are diminished, and consequently avoiding related situations.
Humans not only form their identities through their thoughts but also through their actions. If one consistently exercises or studies for the life they want, that action becomes part of their identity.
Forming several habits that promote behaviors to improve self-esteem can help establish positive beliefs and identity.
4) Meditating
The fourth way to improve self-esteem is through meditation, specifically mindfulness meditation, which is widely known and practiced globally.
Mindfulness meditation focuses on the present moment and is a practice to break the chain of negative beliefs and thoughts formed unknowingly from childhood. Living in the present without being swayed by existing beliefs can improve self-esteem.
People with low self-esteem often view the world from a perspective of low personal value. Training to focus on the present without falling into these thoughts can free one from existing perspectives.
Practicing mindfulness meditation can improve not only self-esteem but also the ability to be aware of and experience the present, the ability to let go, and the ability to concentrate on the present.
5) Visualizing
The fifth way to improve self-esteem is through visualization, imagining the desired self repeatedly to transform existing beliefs and negative thoughts into positive forms.
Visualization is referred to in various terms, such as sensory training or mental rehearsal, and in counseling psychology, it is often called imagery.
Since the 2000s, with a clearer understanding of neuroplasticity, the principles of visualization have been interpreted more scientifically. Humans often unknowingly treat what they imagine as reality, leading to anxiety or worry.
This happens because our brain does not distinguish between reality and imagination. Imagining a positive version of oneself can form new beliefs about oneself, even if different from the present.
Repeatedly using all senses (visual, auditory, tactile, gustatory, olfactory) to imagine a positive version of oneself can unknowingly improve mood and provide new perspectives.
4. Author’s thoughts : Is it difficult to improve self-esteem alone?
Improving self-esteem can feel more challenging than expected, like changing programmed settings on a computer.
People diagnosed with personality disorders related to neuroses in psychiatry may find it especially hard to improve self-esteem due to strongly distorted beliefs about themselves.
In such cases, professional help can be sought to train in ways to improve self-esteem, with the duration varying individually.
Typical trainings related to improving self-esteem include cognitive-behavioral therapy, schema therapy, and mindfulness meditation. If one strongly harbors negative thoughts about themselves, considering these psychological therapies can be beneficial.
No matter the current state, the most important thing is to believe that change is possible. Understanding the concept of neuroplasticity discussed in this text can reassure that one can always change.
If your beliefs about yourself change, your life can change. Be sure to try improving your self-esteem and strive to live the life you desire!
5. Conclusion and Q&A
We have explored way to improve self-esteem. Self-esteem, often set low due to childhood experiences, can be improved in various ways.
Improving self-esteem involves repeating new thoughts and behavioral habits. Below are frequently asked questions and key points about improving self-esteem.
1) What are the types of way to improve self-esteem?
Changing thought and behavioral habits, practicing mindfulness meditation, and visualizing are methods to change beliefs about oneself, similar to changing habits.
2) Where can one learn way to improve self-esteem?
One can learn to change their thoughts through self-help or psychological books. If seeking a professional, help from psychologists specializing in cognitive-behavioral therapy, schema therapy, or mindfulness meditation is available.
It is recommended to train in ways to change habits to improve self-esteem. Refer to related articles below for more on habits.
► Sources and further reading
[Book] The Bulletproof Diet – Dave Asprey / Business Books Publishing
[Book] One Day Panic Arrived – Claus Bernhardt / Flow Publishing
[Book] Schema Therapy – Jeffrey Young / Hakjisa Publishing
– Be the Titan Brain
