Overcoming Low Self-Esteem: Silencing Your Inner Critic

Everyone has moments of self-doubt now and then. But low self-esteem is more than just the occasional bad days; it’s when those negative thoughts about yourself stick around and start to shape how you see your whole life.

What Is Low Self-Esteem?

Self-esteem refers to how you perceive your own worth and abilities. When it’s low, you might find yourself always focusing on your flaws, doubting your abilities, or feeling like you’re not good enough, even when others tell you otherwise.

Where Does It Comes From?

Low self-esteem often begins in childhood or adolescence. It can develop due to:

• Lack of emotional support

• Criticism from caregivers

• Experiences of bullying or social exclusion

• Health problems or chronic illness

• Difficult relationships or trauma

• Social media comparisons

• Cultural or societal pressures

• Unrealistic expectations or perfectionism

  
  

Signs of Low Self-Esteem

Low self-esteem can impact many areas of life, including:

• Increased risk of depression, anxiety, and feelings of hopelessness

• Difficulty forming healthy relationships and setting boundaries

• Fear of failure and avoiding new challenges

• Poor self-care and chronic stress

• Social withdrawal to avoid judgment or rejection

  
  

Understanding Low Self-Esteem in Malaysia

Low self-esteem is a significant concern in Malaysia, especially among young people, and is closely linked to mental health challenges. For example, research involving Malaysian adolescents found a strong connection between low self-esteem and symptoms of depression, as well as increased risk of suicidal thoughts. Another study among medical students at a Malaysian university found that about 38.5% had low self-esteem.

The Role of Culture and Society in Shaping Self-Esteem

Low self-esteem is a silent struggle for many Malaysians, shaped by a mix of cultural, societal, and personal expectations. From a young age, we’re often taught to prioritize achievement and maintain a polished public image. While these values have their place, they can also create an environment where people feel pressured to meet unrealistic standards, whether in school, at work, or online. The constant comparisons, especially on social media, only make things worse. When success is narrowly defined and failure isn’t openly discussed, it’s easy to feel like you’re not good enough, even when you’re doing your best. In a culture where emotional expression is often downplayed, low self-esteem can quietly take root and grow.

How to Improve Low Self-Esteem

• Challenge negative thoughts: Notice when you’re being self-critical and question those thoughts.

• Focus on your strengths: Celebrate your achievements, no matter how small.

• Practice self-kindness: Treat yourself with the same compassion you would offer a friend.

• Build supportive relationships: Surround yourself with people who appreciate you.

• Set achievable goals: Taking small steps can help build confidence over time.

• Seek professional support: If low self-esteem is affecting your daily life, talking to a therapist can provide valuable guidance and tools to improve your self-worth.

  
  

Start Your Healing Journey

Recognizing that low self-esteem is common and treatable is an important step. Whether you're feeling stuck in negative self-beliefs or overwhelmed by life's pressures, you don't have to face it alone; help is available. Contact us today for support on your journey toward healing and empowerment.

References

• Chin, W. C., & Wu, S. L. (2020). The predicting effects of depression and self-esteem on suicidal ideation among adolescents in Kuala Lumpur, Malaysia. Journal of Health and Translational Medicine (JUMMEC), 23(1), 60–66. https://jummec.um.edu.my/article/view/20257

• Healthdirect. (2024, February). Self-esteem and mental health. https://www.healthdirect.gov.au/self-esteem

• Jauhari, M. S., Kamarudin, Q. M., Usak, H. A., Anuar, N. F. H., Sanusi, S., Ibrahim, S. I. W., Radeef, A. S., & Basri, N. A. (2022). Cross sectional study: Family relationships and self-esteem and its association with mental well-being among medical students in a Malaysian university. Mediterranean Journal of Clinical Psychology, 10(3), Article e3303. https://cab.unime.it/journals/index.php/MJCP/article/view/3303

• National Health Service (NHS). (n.d.). Raising low self-esteem. https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/