Self-esteem is the backbone of motivation we need to overcome challenges, failures, setbacks, and doubts in life. The higher our self-esteem, the more resilient we become to life’s challenges. Self-esteem—the confidence in one’s worth or abilities—shapes our overall perspective on life.
Many people think they can do nothing to improve their low self-esteem. They can often make statements like this:
- I’m not fun at parties. I should stay at home instead.
- I should dress this way so I don’t attract attention to myself.
- I feel others are always watching everything I do.
- I dislike initiating activities first; someone more qualified than myself should do so.
- I don’t know how to say no to people.
But none of this is true. These statements aim to deceive you into evading specific situations, individuals, or emotions. With dedication and effort, you can cultivate and strengthen your self-esteem over time. You can empower yourself by including self-esteem exercises in your daily routine.
Through self-esteem exercises, you have the power to increase your self-esteem, not just a little, but a lot. There are many secrets to building your self-esteem, but in this article, you’ll learn about five essential self-esteem exercises to teach you how to silence the doubting thoughts lingering in your mind.
You Are Valuable
Sometimes, we forget how valuable we are to people and the positive ways in which we have benefited others around us. You may not be the CEO of a Fortune 500 company or a celebrity, but you matter a lot. Your family, friends, and work need you in big and small ways.
One of the key self-esteem exercises is knowing you have a place in this world and that no one else can do the things you do the way you do them. Right now, you have people whose lives you have an impact on, from your family to someone you once helped run an errand; from your best friend to the cleaner, you’re always great at work. These are the people you’re valuable to.
Think of the people you’ve done something positive for, no matter how small, today, yesterday, or last year. It doesn’t matter whether they acknowledge that you’ve done something positive for them. What matters is that you’ve been there for them in one way or another, and you’re valuable.
Five Seconds Exercise
You remember those days when you felt like the whole world was against you—nothing seemed to be going your way. You wish the world would come to a pause so you can get yourself together, even if it’s just for a minute. You can use one of these simple self-esteem exercises to gain control of your day and feel good about yourself.
Close your eyes. Take deep breaths and let your anxiety calm down. Let all your nerves relax. Count from one to five. As you do, think about a time when you felt cared for and loved. Perhaps you were extremely ill then, and a friend cared for you. How about when your co-workers celebrated your birthday at the office? Whether it was a big or small event, think about it.
Repeat the self-esteem exercises. Count from one to five. Now, think about when you felt on top of the world. Was it when you got that job or a promotion? How about when you saw your kids take their first step? Or, maybe it was your graduation from high school. Anytime is good, as long as it makes you feel on top of the world.
Use one of these self-esteem exercises whenever you need a reminder of what it means to feel good. Think about your past emotions—it could be when you did something good for someone or showed someone love.
Clear Your Mind
Feelings of low self-esteem can manifest as heaviness in your body. You feel the cloudiness of your brain, the pressure of achievement, the fear lingering in your mind, or the jittering of your fingers. Meditation is one of the good self-esteem exercises that helps you free your body.
First, get to a quiet place, close your eyes, and focus on breathing. Allow yourself to let go of any negative thoughts or emotions that may be weighing you down. As you breathe deeply and relax, imagine a warm light surrounding you, filling you with positivity and self-love. With each breath, feel the tension leaving your body and a sense of calmness washing over you. Feel the serenity in your mind.
If negative thoughts distract you, simply acknowledge them and then gently return your attention to your breath. Remember that meditation, one of the self-esteem exercises, is a practice, and it is okay to have moments of distraction. Allow yourself to fully immerse yourself in the present moment, feeling the peace and tranquility of releasing your worries.
Embrace this time as a gift to yourself—a chance to reset and realign your mind, body, and spirit. Trust in the power of meditation to bring you back to a state of balance and inner harmony. Through meditation, you can release low self-esteem’s physical manifestations and cultivate inner peace and confidence.
Exercise Often
Have you ever noticed tightness in your shoulders or a dull ache in your lower back at the end of a long day? These are signs of tension building up in your body, holding onto the worries, anxieties, and stress swirling in your mind. But there’s a way to break this cycle and start feeling better—it’s time to listen to what your body needs.
You know yourself best when fatigue sets in, leaving you drained and depleted. That’s your body’s way of asking for a self-esteem boost, and exercise is one of the most effective self-esteem exercises to deliver. Exercise isn’t just about pumping up endorphins, those feel-good chemicals in your brain. It’s also a powerful tool to release the physical tension gripping your muscles and the mental stress weighing you down.
Start small. Take a daily walk in nature, or try a new fitness class that piques your interest. Notice how your body responds. As you move, feel the tension melt away in those areas where you hold stress. With each workout, appreciate the release you experience. As that stress subsides, your self-esteem naturally starts to rise. You begin to feel good in your skin and reconnect with your body’s strength and resilience.
So take a moment to listen to your body. It’s asking for movement—a chance to release and recharge. Give it the exercise it craves, and watch your self-esteem flourish alongside your physical well-being.
Visualization
I want you to close your eyes and truly see yourself delivering that presentation with poise and clarity or confidently answering that interview. Engage all your senses in this visualization. Hear your colleagues’ applause, feel the calmness radiating from within as you speak with authority, and imagine a sense of accomplishment washing over you as you achieve your goal. Notice the details: your confident posture, the steady rhythm of your breath, and the spark of pride in your eyes.
One of the most powerful self-esteem exercises is visualization, the practice of creating vivid mental images. It’s not just about picturing the result; it’s also about experiencing the journey itself. Imagine yourself overcoming obstacles that might arise on the path to your goal. See yourself calmly navigating setbacks, learning from them, and adapting your approach. Feel the determination surging through you as you push through challenges, knowing that your confidence grows even stronger with each hurdle you overcome.
The key is to repeat these self-esteem exercises regularly. By mentally rehearsing your success, you program your brain for confidence. You start to believe not only that achieving your goal is possible but also that you can do so. This newfound belief fuels your self-esteem, making you more likely to take action and turn that visualization into reality.
So, next time you feel your confidence dip, take a few minutes to visualize yourself succeeding.
Conclusion
The journey to building and nurturing self-esteem is personal and transformative. It involves recognizing your inherent value, embracing moments of joy and accomplishment, and releasing the burdens that weigh you down. You can gradually cultivate a stronger sense of self-esteem through simple yet powerful self-esteem exercises like acknowledging your worth, practicing mindfulness, engaging in physical activity, and visualization.
Keep in mind that your self-esteem is dynamic and responsive to the efforts you put into yourself. Incorporating these exercises into your daily routine empowers you to challenge negative thoughts, overcome obstacles, and embrace your full potential. You have the ability to shape your narrative, rewrite the script of self-doubt, and step confidently into the life you deserve.
In my book “Don’t Be a Crab” I take you through a journey of self-discovery and empowerment to show you are worthy, capable, and deserving of all life’s love and success. In this book, you’ll learn how to embrace each day as an opportunity to reaffirm your worth and believe in what makes you who you are.
