Seven ways to boost your self-esteem

Check negative self-talk, set manageable goals, take regular exercise – and try your hand at gardening.Check negative self-talkHow we value and perceive ourselves and our abilities is believed to be strongly tied to influences in childhood. The first step to achieving healthy self-esteem as an adult, suggests the NHS, is to challenge negative beliefs you have about yourself, perhaps by writing down self-critical thoughts and the evidence against them, or by speaking to yourself the way you would of a friend.Don’t compare yourself with othersIt’s impossible to get an accurate view of other people, says the clinical psychologist Linda Blair, especially from their online presence. “You’re comparing yourself with a fantasy, and that will lead to either excessive striving or disappointment.” She advises focusing on what you yourself want to accomplish instead. Her other advice is to “get rid of the word ‘should’”. People can put a lot of effort into what they think others want or expect from them, which they may have misjudged – a recipe for unhappiness, she says.Set yourself manageable goalsAiming for too-ambitious a goal can be setting yourself up for failure, knocking your self-confidence even if you have taken big steps towards it. A sense of accomplishment is key to maintaining your pride, says Blair, who suggests setting short- to mid-term goals.Challenge yourselfAlthough keeping to your comfort zone can offer short-term relief, it can backfire in the long term, says Chris Williams, Professor of Psychosocial Psychiatry at the University of Glasgow. “It teaches you the unhelpful rule that the only way to cope is by avoiding things.” Think of that boost you feel once you tick off a challenge.Take care of yourselfLow self-esteem can sometimes lead to neglect of physical health. The mental health charity Mind recommends considering any negative impacts on your life of stress, exercise, sleep, diet and drugs and alcohol. Finding ways to relax and addressing any issues you may have with your diet or substances can have a significant effect on your sense of self-worth.Take up gardeningResearch published in the Journal of Public Health in 2015 found that just one session of gardening in an allotment yielded significant improvements in mood and self-esteem. If an allotment isn’t an option and you don’t have your own garden, search online for nearby gardening groups.