Many of us recognize the value of improving our feelings of self-worth. When our self-esteem is higher, we not only feel better about ourselves, we are more resilient as well. That said, it is certainly possible to improve our self-esteem if we go about it the right way. Here are five ways to nourish your self-esteem when it is low: it is low:

Build Yourself Up

Self-esteem is built by demonstrating real ability and achievement in areas of our lives that matter to us. If you pride yourself on being a good cook, throw more dinner parties. If you’re a good runner, sign up for races and train for them. In short, figure out your core competencies and find opportunities and careers that accentuate them.

2. Identify our competencies and develop them

Positive affirmations such as “I am going to be a great success!” are extremely popular, but they have one critical problem they tend to make people with low self-worth feel worse about themselves because such declarations are simply too contrary to our existing beliefs. For affirmations to work when your self-esteem is lagging, tweak them to make them more believable. For example, change “I’m going to be a great success!” to “I’m going to persevere until I succeed!”

1. Use positive affirmations correctly

The following exercise has been demonstrated to help revive your self-esteem after it sustained a blow: Make a list of qualities you have that are meaningful in the specific context. For example, if you got rejected by your date, list qualities that make you a good relationship prospect. Then choose one of the items on your list and write a brief essay (one to two paragraphs) about why the quality is valuable and likely to be appreciated by other people in the future. Do the exercise every day for a week or whenever you need a self-esteem boost.

5. Affirm your real worth

Since our goal is to enhance our self-esteem, we need to substitute self-criticism with self-compassion. Specifically, whenever your self-critical inner monologue kicks in, ask yourself what you would say to a dear friend if they were in your situation (we tend to be much more compassionate to friends than we are to ourselves) and direct those comments to yourself. Doing so will avoid damaging your self-esteem further with critical thoughts, and help build it up instead.

4. Eliminate self-criticism and introduce self-compassion 

Set yourself the goal to tolerate compliments when you receive them, even if they make you uncomfortable (and they will). The best way to avoid the reflexive reactions of batting away compliments is to prepare simple set responses and train yourself to use them automatically whenever you get good feedback (e.g., “Thank you” or “How kind of you to say”). In time, the impulse to deny or rebuff compliments will fade — which will also be a nice indication your self-esteem is getting stronger.

3. Learn to accept compliments

Improving self-esteem requires a bit of work, as it involves developing and maintaining healthier emotional habits but doing so, and especially doing so correctly, will provide a great emotional and psychological return on your investment.

Bottom Line

Everyone is in favor of high self-esteem -- but cultivating it can be a surprisingly perilous quest. Psychologist Guy Winch explains why -- and describes smart ways we can help build ourselves up