10 EXERCISES AND TECHNIQUES TO IMPROVE SELF-ESTEEM - ARTE - 2025

In this article I will explain 7 self-esteem exercises for adults, children and adolescents, with which you can work on your self-esteem and feel more confident in yourself, in your abilities and in your possibilities.

You may feel concerned that your low self-esteem does not make you feel good and prevents you from relating properly to others. You often find yourself in toxic relationships and don't know how to get out of the situation.

You probably look in the mirror and you don't like what you see, you don't feel good at work, or you think you're not good enough to overcome certain problems.

Although childhood is when the pillars on which good self-esteem is based are built, even in adult life there are many things you can do to improve in this regard.

Some of the benefits of having good self-esteem are:

• Prevent mental disorders.
• Have better personal relationships.
• Improve in the labor area.
• Achieve your goals.

The exercises that I will show you below can be done at any time of the day and as many times as you want. They can help you a lot especially in those moments when insecurity or fear of failure invades you.

Activities to build self-esteem

Write and read

Something as simple as making a list with certain things, and reading it from time to time, will help you a lot. What things to list? Make the following two columns:

1-On the one hand, write what your goals are. It includes the simplest objectives, such as, for example, passing the driving book test.

If you can, try to set a date to achieve this goal. You can also list more “deep” or long-term goals, like buying your home.

You already have the first column whose title is "objectives".

2-Now comes the second column: "my qualities." Without exaggerating, the idea in this case is that you identify all your virtues, qualities and those characteristics that have allowed you to achieve important things.

The list you have made is personal and nobody, if you don't want it, has to read it. So feel free to write what you really think and feel. To get started, try reading this list every day for three weeks. Then decrease the frequency.

As for the goal list, post it in a visible place to remember. Every 2-3 months you can review and renew it depending on your situation and changes.

Reading your goals will help you focus on them. Reviewing your qualities every day will allow you not to "punish yourself" when something goes wrong or you have simply made a mistake.

If you want to learn how to set goals correctly visit this article.

Anchor in good experiences

Think of an outstanding event in your life that has been very rewarding for you. It doesn't matter if it's about that special exam you passed, a promotion you got or when you declared your love for someone and you were reciprocated.

Once you have identified that situation think about the details. How was the way you prepared that exam, what in your opinion was the key to having passed it.

If sensations come to your mind, such as aromas or colors, also think about it a lot. Write in detail the sequence of how everything happened. And every time you have to live a difficult situation, try to feel the same way.

It will help you to realize that if in the past you were able to overcome what was also a difficult situation at that time, now you will also get ahead.

It is about recreating the positive state that you had in past situations in the present.

Eliminate unpleasant words

People with low self-esteem tend to make very harsh judgments of themselves. "What an idiot I am" is a clear example of how you can insult yourself without really needing to.

If you've made a mistake or a blunder and that makes you very angry, try to substitute words like "idiot" for other "soft." To get started, take a simple test: take note every time an insult against yourself escapes.

As you practice this simple exercise, you will notice that the number of times you say unpleasant words about yourself decreases.

Make a brief description

Try to think about what the perfect person would be for you. Or how you should be yourself to feel fully satisfied.

As you go on thinking, go writing everything you demand of that person. If you don't want to write, use the fingers of your hand to count those virtues it should have.

Would your fingers reach for you to count all the qualities you think you should have? Probably not, right?

With this simple exercise you can realize that many times you demand and expect too much of yourself. Ask yourself if you know of someone who accomplishes everything you wish for you.

Giving phrases and receiving rewards

What is it about? You don't have to buy anything to give away. What you will give will be just a few nice phrases. Think of the first three people you see at the start of your day.

Let's suppose that the first one can be the doorman of the building where you live, the second one is the employee of the cafeteria where you buy your breakfast. The third is the lady who cleans the office where you work.

Try the following: after you greet the doorman of the building, tell him that you have wanted to express your agreement with his work for a long time, as he has always been very kind to notify you about your correspondence (it is only an example).

Then do the same with the person who serves you in the cafeteria. If you go there frequently it is because you like what they sell, tell the same thing to the girl who serves, that you really enjoy that coffee that she prepares for you to start your day.

Finally when you see the cleaning lady, thank her for keeping your workplace clean. Tell her that her work is very worthy, even though other people devalue it.

All you have to do with this exercise is observe with gratification the effect your words have had on these people.

You will contribute directly to raising their self-esteem, and they will probably also tell you what they think of you. Your self-esteem is also likely to be greatly improved.

Discover your talent

Like all people, you have talents that allow you to develop certain things with great skill and dexterity. Also, like everyone else, there are things you don't do as well at, or you just don't like doing them.

When a person has low self-esteem, he very easily finds what he is not good at. For example you say: "I'm terrible at the kitchen" or "dancing is not my thing."

You may not be quite brilliant in cooking or dancing, but you sure are good at something else. And that other thing is no less important.

Sometimes society makes certain trades or tasks fashionable, so that those who can do them well are considered talented people, and by default, those who cannot do it are the “failures”.

You would be surprised to discover, for example, that decades ago in Europe people who washed dishes and cutlery quickly and correctly made more money than those who cooked. A simple way to realize that any talent can be valuable.

So whenever you think you are bad at a certain task, think of another that you are good at.

Do more of what you like to do

Think freely about all the things you like to do. From the simplest and most everyday to the most "ambitious", for example that trip to unknown lands.

Then write down each of these thoughts or ideas. Next to each thing you enjoy doing, write the reason why you chose it. You can use emotions or sensations that you experience when you do them.

In a third column, write what was the last time you did it. How long has it been since then?

You will surely be surprised to discover that it has been a long time since you went to dinner at that restaurant that you like so much. Ask yourself why you haven't. Are there many "I don't know" answers?

Enjoying the things you like to do contributes significantly to improving your self-esteem.

Practice these exercises frequently and your self-esteem will surely improve a lot. If after a while you can't feel better, psychological therapy can help you.

Finally, remember that self-esteem is the same as another skill; the more you practice it, the more you will improve it.

Surround yourself with those who appreciate you

Feeling loved or appreciated is one of the highest doses of self-esteem anyone can receive. However, it is very common that we want to please people to whom we are indifferent, which means that we will never receive the same affectionate treatment from them.

For example, you can dedicate many hours to your work in order to want to please your boss. Or be very detailed with that boy or girl you like. But they may not have the same feeling towards you, which causes that by not receiving the same favorable treatment we feel rejected or discriminated against. This lowers our self esteem.

Therefore, get closer and put effort in those people who do value you. Your parents, your best friend or your partner. Don't forget that they tend to love you for being who you are.

Get a pet

Seeking the company of a pet is a perfect way to improve your self-esteem and social skills. In fact, in the case of children, it can help their cognitive development.

Living with a pet will help you not feel alone and improve your self-esteem as you see how living with the animal works. The time you spend with your dog, cat or other pet is an exercise in responsibility, which increases the improvement in ourselves.

Ally yourself with social networks

In such a globalized and connected world, we must not lock ourselves in our most local environment. Opening ourselves to the world and telling our experiences or concerns, showing our creativity or meeting people can be a perfect exercise to improve our self-esteem.

If you think you have a talent for drawing, take a photo of it and upload it to Instagram or. Maybe your best friend doesn't like the sketch, but a lady from Japan or a boy from South Africa does.

Are you ashamed to speak privately or in public about your political ideologies or philosophy of life? Express yourself on Twitter or Facebook and exchange opinions with people of all nations, races or genders. Simply the one that they give a like or leave you a comment will please you and, with it, you will see how your self-esteem is reinforced.

And what exercises do you do to work your self-esteem?