Building Self-Esteem Through Self-Care: Practical Steps for a Healthier Mind

360 Therapy Practice
Mar 19
3 min read

Self-esteem and self-care are deeply connected. When self-esteem is low, taking care of oneself often takes a backseat, which can create a cycle of negativity. But what does low self-esteem actually look like? And how can self-care help break that cycle?

Meet Sarah. She’s a dedicated professional and a caring friend, yet inside, she constantly feels like she’s falling short. Every time she achieves something, she brushes it off, thinking it wasn’t that impressive. When she looks in the mirror, she only sees flaws. She struggles to say no, even when she’s exhausted, because she doesn’t want to let people down.

Sarah’s low self-esteem leads her to neglect self-care. She skips meals, stays up too late, and never makes time for things that bring her joy. The more she ignores her needs, the worse she feels, trapped in a cycle of self-doubt and exhaustion.

One day, a close friend gently asks her, “When was the last time you did something just for you?” That question lingers. She realizes she’s spent so much time prioritizing others that she’s forgotten to care for herself. Slowly, she begins making small changes—setting boundaries, practicing self-kindness, and carving out time for things that make her feel good. It isn’t easy, but over time, she starts to feel lighter, more confident, and worthy of care. She is now holding her head up a little bit higher, not with arrogance but a healthy amount of confidence in herself that she never felt before.

Signs of Low Self-Esteem

Low self-esteem can show up in many ways, including:

Constant self-doubt – Feeling like you’re never good enough, no matter what you do.
Negative self-talk – Frequently criticizing yourself or feeling unworthy.
Difficulty accepting compliments – Brushing off kind words instead of embracing them.
Fear of failure – Avoiding challenges because you assume you won’t succeed.
Struggling with boundaries – Saying yes when you want to say no out of fear of rejection.
Comparing yourself to others – Measuring your worth based on other people’s successes.

Do any of these sound familiar? Well..you’re not alone! Many people struggle with low self-esteem, but the good news is that some small changes in self-care can make a big difference.

Practical Ways to Improve Self-Esteem Through Self-Care

If Sarah’s story resonates with you, here are some actionable ways to build self-esteem through self-care:

1. Speak to Yourself with Kindness

Challenge negative self-talk. Instead of saying, “I’m not good enough,” try, “I am learning and growing.” Practice self-compassion the way you would with a friend. Try some of these daily affirmations.

2. Set Healthy Boundaries

You don’t have to say yes to everything. Protect your time and energy by learning to say no when needed. No IS a complete sentence!

3. Prioritize Physical Health

Simple habits (although not always easy to stick with) like getting enough sleep, eating nourishing foods, and exercising can make a huge impact on your mood and confidence. It is hard to feel great about yourself when you physically do not feel the best inside.

4. Engage in Activities That Bring You Joy

Hobbies, creative outlets, or time spent in nature can boost your sense of fulfillment and reinforce your self-worth. Even if it is just 5-10 minutes a day, do something that really brings your joy and fulfillment.

5. Surround Yourself with Supportive People

The people around you influence how you see yourself. Spend time with those who uplift and encourage you. Surround yourself with people who support you and accept you for who you are.

6. Celebrate Small Wins

Give yourself credit for your efforts, no matter how small. 1% daily is still better than 0%! It can be difficult to celebrate progress when you have this unrealistic expectation of what it should look like. Progress is progress, and recognizing it helps reinforce a positive self-image.

Self-esteem and self-care are deeply linked. When you take care of yourself—physically, emotionally, and mentally—you send a message to yourself that you are worthy. You are worthy to thrive, you are worthy to feel good, you are worthy to take care of your whole being.

Building self-esteem takes time, but every small step matters. If you’re struggling, talking to a therapist can provide guidance and support on your journey to greater self-confidence.

At 360 Therapy, we understand the importance of self-esteem and self-care. If you’re ready to start prioritizing yourself, we’re here to help. We have therapists who specialize in working with clients who are struggling with poor self-esteem, like: Dr. Jessica Mizrachi Pagelsohn, Sheera Davis, and Cynthia Alvarez.