Raising Your Self-Esteem

Written by Dr. Hal Baumchen, PsyD, LP, LADC, this lesson provides a thorough exploration of self-esteem and its central role in recovery. It begins by defining what self-esteem is and – importantly – what it is not, clearing up common misconceptions that tie self-worth to appearance, performance, wealth, or others’ approval. The lesson then examines the many factors that shape self-esteem over a lifetime, from childhood relationships and traumatic experiences to cultural messages and one’s own thought patterns, and explains how substance use and mental health disorders compound feelings of inadequacy and defeat. Three ranges of self-esteem are described – overly high, low, and healthy – with observable traits for each, giving readers a realistic picture of where they currently fall. Two checklists, one for low self-esteem indicators and one for healthy self-esteem markers, help readers assess themselves honestly. A large list of positive character traits invites readers to recognize and claim the qualities they already possess. The lesson then presents ten concrete strategies for building self-esteem, including replacing negative self-talk, reviewing personal victories, setting character goals, developing a support team, increasing exercise, adding enjoyable activities, and practicing quiet acts of kindness. It closes with the encouraging reminder that lasting change is built not on self-rejection, but on self-acceptance – learning to like and believe in oneself as the foundation for growth.