What is self-esteem and how to improve it? A practical guide

What is self-esteem?

Self-esteem is your overall judgment of your own worth — the degree to which you accept and respect yourself. It isn't about narcissism or arrogance, but about a healthy sense of "I'm OK the way I am".

Morris Rosenberg (1965) defined self-esteem as an attitude — positive or negative — toward oneself.

The Rosenberg Scale — how do you measure self-esteem?

The Rosenberg Self-Esteem Scale (RSES) is 10 simple statements that you rate on a 4-point scale. The score runs from 10 to 40 — the higher it is, the higher your self-esteem.

The scale is in the public domain, has been translated into more than 50 languages and is used in thousands of studies.

Low self-esteem — signs

• Difficulty accepting compliments
• Constantly comparing yourself with others
• Fear of failure and avoiding challenges
• Feeling "less than" others
• Difficulty setting boundaries

How to improve your self-esteem

Research points to several effective strategies:

1. Questioning negative thoughts

When the thought "I'll never make it" comes up — ask yourself: "is this a fact or an interpretation?"

2. Appreciating small achievements

Keep a journal of three things that went well for you each day. It shifts your attention from failures to successes.

3. Setting boundaries

Learning to say "no" builds self-respect. Start with small situations.

4. Movement and the body

Regular physical activity improves body image and your sense of agency.

5. Professional help

If low self-esteem makes everyday life harder — psychotherapy (especially CBT) is an effective intervention.

Take the free Rosenberg Scale test on PsychoProfil.pl — 10 questions, 5 minutes, a result with interpretation.