Posted on 22nd April 2023

Anxiety is a common mental health issue that affects millions of people worldwide. It can manifest in different ways, from generalised anxiety and social anxiety to panic attacks and obsessive-compulsive disorder. While the symptoms and triggers of anxiety vary, one underlying factor that can contribute to anxiety is low self-esteem.

Self-esteem refers to how we feel about ourselves, our sense of self-worth, and our confidence in our abilities. When our self-esteem is low, we may feel unworthy, unlovable, or incompetent. These negative beliefs about ourselves can feed into anxiety, causing us to worry excessively about what others think of us, fear rejection or failure, and avoid social situations or new experiences.

On the other hand, when we have healthy self-esteem, we feel confident in our abilities, comfortable with ourselves, and less prone to anxiety. We're more likely to take risks, try new things, and engage in social activities without fear of judgment or rejection.

The Connection Between Anxiety and Self-Esteem

The relationship between anxiety and self-esteem is complex and multifaceted. Low self-esteem can contribute to anxiety, and anxiety, in turn, can further erode our self-esteem, creating a vicious cycle. Here are some ways that low self-esteem can contribute to anxiety:

Negative self-talk

When we struggle with low self-esteem, we may engage in negative self-talk. This is where we criticise ourselves, doubt our abilities, or anticipate failure. Negative self-talk can fuel anxiety by making us more convinced that we're not capable of handling challenging situations. We may feel like we're not good enough, smart enough, or talented enough to succeed. Challenging negative self-talk is an important strategy for managing anxiety and improving self-esteem. By replacing negative thoughts with more positive and realistic ones, we can reduce anxiety and build our confidence.

Fear of failure

When our self-esteem is low, we may have a heightened fear of failure. We may worry that we're not good enough, that we'll disappoint others, or that we'll make mistakes. This fear of failure can create anxiety and make it challenging to take risks or try new things. However, it's important to remember that failure is a natural part of the learning process. By reframing failure as an opportunity for growth and learning, we can reduce anxiety and build resilience.

Social anxiety

Low self-esteem can contribute to social anxiety, where we fear judgment or rejection from others. We may worry that we're not interesting or attractive enough, or that others will see through us and find us lacking. This fear of rejection can make it challenging to engage in social situations or form new relationships. However, it's important to remember that everyone has insecurities, and that most people are more focused on their own thoughts and feelings than on judging others. By practicing self-compassion and challenging negative thoughts, we can reduce social anxiety and improve our social lives.

Avoidance behaviors

When we have low self-esteem, we may engage in avoidance behaviors. This means we avoid situations that challenge us or make us feel uncomfortable. Avoidance can fuel anxiety, as we miss out on opportunities to develop our skills or overcome our fears. However, by gradually facing our fears and taking small steps towards our goals, we can build our confidence and reduce anxiety. This process may involve seeking support from a therapist or anxiety coach, or practicing relaxation techniques such as deep breathing or meditation.

How to Improve Self-Esteem to Manage Anxiety

Improving self-esteem is an essential part of managing anxiety. By building our confidence in ourselves and our abilities, we can reduce anxiety and feel more empowered to handle challenging situations. Here are some strategies for improving self-esteem:

Practice self-compassion

Be kind and compassionate to yourself, and treat yourself the way you would treat a friend. Focus on your strengths and accomplishments, and acknowledge the progress you've made.

When we struggle with anxiety and low self-esteem, it's easy to be overly critical and harsh with ourselves. Practicing self-compassion means treating ourselves with kindness and understanding, rather than judgment and criticism. This involves recognizing our strengths and accomplishments, focusing on our progress, and being gentle with ourselves when we make mistakes. By treating ourselves with compassion, we can build a more positive relationship with ourselves, which can improve self-esteem and reduce anxiety.

Challenge negative self-talk

Notice when you engage in negative self-talk and challenge those thoughts. Replace them with more positive and realistic statements, such as "I can handle this" or "I am worthy."

Negative self-talk can be a significant contributor to anxiety and low self-esteem. It's essential to notice when we engage in negative self-talk and challenge those thoughts. This involves replacing negative, self-defeating thoughts with more positive, realistic, and encouraging ones. For example, if you find yourself thinking "I'm not good enough" or "I can't do this," challenge those thoughts by reminding yourself of your strengths and accomplishments, or by focusing on past successes.

Build a support network

Surround yourself with people who uplift you and encourage you, and seek out their support when you need it.

Having a support network is essential for building self-esteem and managing anxiety. Surrounding yourself with people who uplift and encourage you can help boost your confidence, provide emotional support, and give you a sense of belonging. It's important to seek out the support of others when you're struggling with anxiety or low self-esteem, whether that's through talking to a friend or family member, joining a support group, or seeking help from a professional.

Set achievable goals

Set goals for yourself that are realistic and achievable, and celebrate your progress along the way.

Setting achievable goals is an essential part of building self-esteem and reducing anxiety. When we set goals that are too lofty or unrealistic, we set ourselves up for failure, which can erode self-esteem and fuel anxiety. By setting goals that are realistic and achievable, we give ourselves a sense of purpose and direction, and we build confidence and self-esteem by celebrating our progress along the way.

Take care of yourself

Make self-care a priority, and engage in activities that make you feel good about yourself, such as exercise, hobbies, or time spent with loved ones.

Self-care is essential for managing anxiety and building self-esteem. Taking care of yourself involves engaging in activities that make you feel good about yourself, such as exercise, hobbies, or spending time with loved ones. It's important to prioritize self-care, even when you're busy or stressed, as it can help reduce anxiety, improve mood, and boost self-esteem.

Challenge yourself

Try new things and step outside of your comfort zone. Taking risks and facing challenges can help build confidence and self-esteem.

Challenging yourself is an essential part of building self-esteem and reducing anxiety. When we take risks and face challenges, we build confidence in ourselves and our abilities, which can help reduce anxiety and improve self-esteem. It's important to step outside of our comfort zones, even if it feels scary or uncomfortable, as this can help us grow and develop in new ways.

Practice gratitude

Take time each day to focus on the good things in your life and express gratitude for them. This can help shift your focus away from negative thoughts and build a more positive outlook.

Practicing gratitude is a powerful tool for managing anxiety and building self-esteem. By focusing on the good things in our lives and expressing gratitude for them, we can shift our perspective away from negative thoughts and towards a more positive outlook. This can help improve mood, reduce anxiety, and boost self-esteem. Taking time each day to reflect on what you're grateful for, whether it's a supportive friend or family member, a kind gesture from a stranger, or a beautiful sunset, can help cultivate a sense of gratitude and appreciation for the good things in your life.

Seek professional help

If low self-esteem is impacting your life and contributing to anxiety, seek help from a professional. An anxiety coach or therapist can help you identify the underlying causes of your low self-esteem and develop strategies for improving it.

If low self-esteem is impacting your life and contributing to anxiety, seeking help from a professional is a crucial step towards healing and growth. An anxiety coach or therapist can help you identify the underlying causes of your low self-esteem and develop strategies for improving it. They can provide a safe and supportive environment for exploring your thoughts and feelings, and offer practical tools and techniques for building self-esteem and managing anxiety. With the help of a professional, you can learn to overcome your fears, build your confidence, and develop a healthier, more positive relationship with yourself.

In conclusion, building self-esteem is an essential part of managing anxiety. By practicing self-compassion, challenging negative self-talk, building a support network, setting achievable goals, taking care of yourself, challenging yourself, practicing gratitude, and seeking professional help when needed, you can improve your self-esteem and reduce anxiety. 

At Archway Anxiety Solutions by Iz Roberts, I am committed to providing personalized, evidence-based anxiety coaching sessions that help you manage your anxiety and build your self-esteem. If you're struggling with anxiety or low self-esteem, don't hesitate to reach out. Contact me at [email protected] today to schedule your first session and take the first step towards a happier, healthier you.