2023-06-22

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BrainCraft

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Self esteem is your evaluation of your worth, value, or importance. It's a basic feature of good mental health. But many of us have low self-esteem, and when your self-esteem suffers, it can lead to self-criticism, sadness, anxiety, shame and even depression. So I tried five research-backed ways to improve self-esteem – interventions that have had a positive impact in clinical trials.

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Editing by Jonny Hyman

CHAPTERS

0:00 We have low self-esteem

1:13 Self-esteem 101

3:11 Intervention 1: yoga & relaxation

4:42 Beauty care & photoshoot

7:17 Compassionate letter writing

7:53 Strengths & attributes

9:11 The verdict

10:53 Sticky stuff

REFERENCES 📚

*5 Interventions*:

Self-compassion letter from Kristin Neff: http://self-compassion.org/exercise-3-exploring-self-compassion-writing/

Thomason, S., & Moghaddam, N. (2021). Compassion‐focused therapies for self‐esteem: A systematic review and meta‐analysis. *Psychology and Psychotherapy: Theory, Research and Practice*, *94*(3), 737-759.

Harorani, M., Noruzi Zamenjani, M., Golitaleb, M., Davodabady, F., Zahedi, S., Jadidi, A., & Rezaei, M. (2020). Effects of relaxation on self-esteem of patients with cancer: a randomized clinical trial. *Supportive Care in Cancer*, *28*, 405-411.

Dol, K. S. (2019). Effects of a yoga nidra on the life stress and self-esteem in university students. *Complementary therapies in clinical practice*, *35*, 232-236.

Richard, A., Harbeck, N., Wuerstlein, R., & Wilhelm, F. H. (2019). Recover your smile: Effects of a beauty care intervention on depressive symptoms, quality of life, and self‐esteem in patients with early breast cancer. *Psycho‐Oncology*, *28*(2), 401-407.

Costantini, A., Ceschi, A., Viragos, A., De Paola, F., & Sartori, R. (2019). The role of a new strength-based intervention on organisation-based self-esteem and work engagement: A three-wave intervention study. *Journal of Workplace Learning*.

*Other papers*:

Orth, U., & Robins, R. W. (2014). The development of self-esteem. Current directions in psychological science, 23(5), 381-387.

Blascovich, J., & Tomaka, J. (1991). Measures of self-esteem. In J. P. Robinson, P. R. Shaver, & L. S. Wrightsman (Eds.), *Measures of personality and social psychological attitudes* (pp. 115–160). Academic Press. [https://doi.org/10.1016/B978-0-12-590241-0.50008-3](https://psycnet.apa.org/doi/10.1016/B978-0-12-590241-0.50008-3)

Skaalvik, E. M., & Hagtvet, K. A. (1990). Academic achievement and self-concept: An analysis of causal predominance in a developmental perspective. *Journal of personality and Social Psychology*, *58*(2), 292.

#psychology #selfesteem #health #mentalhealth #selfhelp