Self-esteem is regarded as one of the most important factors that govern a person’s identity and interaction with the world. It is generally defined as the tendency to evaluate oneself in either a positive or negative way and is associated with other diverse concepts such as individuality, worth, confidence, respect, and authenticity. The concept of self-esteem entered public discourse approximately a century ago, and numerous self-help books have been dedicated to this subject ever since. The primary steps toward increased self-esteem include engaging in healthy lifestyle behaviors, attaining job satisfaction, and developing interpersonal relationships.
Firstly, people who follow a healthy diet and engage in more physical activity exhibit higher self-esteem. Most people’s dietary habits today involve increased consumption of processed food, refined sugar, saturated fats, and cholesterol. However, one study has confirmed that adhering to a Mediterranean diet and being physically active is significantly associated with a positive self-concept and perception of the external environment (Knox & Muros, 2020). Mediterranean food has a plethora of olive oil, fruits, vegetables, whole grains, fish, and dairy. While it is unnecessary to strictly follow the specific preparation methods of this particular cuisine, it is beneficial to generally follow a more healthy diet that involves these food groups. Furthermore, most governmental institutions recommend exercising for at least twenty minutes per day in order to maintain physical and mental health. The first step to improving self-esteem consists of engaging in healthy lifestyle behaviors such as physical activity and following a healthy diet.
Secondly, a large component of self-esteem is life achievement and job satisfaction. Locke defined the latter as a pleasurable emotional state that results from engaging in work that is aligned with one’s beliefs, values, and goals (Satuf et al., 2018). Other factors such as salary and benefits, colleagues, career advancement, job stability, job nature, and personal development have been identified as important dimensions of job satisfaction (Satuf et al., 2018). Most people spend the majority of their time at work. If they feel that their work is meaningless and that they are not positively contributing to the world or developing professionally, they begin suffering from self-pity and self-contempt. The second step towards positive self-esteem is assessing one’s values and job expectations in order to find personally meaningful work in a rewarding environment.
Thirdly, self-esteem is influenced by the quality of one’s interpersonal relationships and social support. The self cannot be evaluated separately from self-in-relationships (Wagner et al., 2017). Humans have an innate need for social inclusion, and thus self-esteem strongly depends on positive social feedback and the sense of being liked by one’s peers (Wagner et al., 2017). Although contemporary American culture emphasizes individuality, self-sufficiency, and disregarding other people’s opinions of oneself, a person cannot flourish in isolation without friends and family. The third step in achieving positive self-esteem is cultivating meaningful relationships with others and developing a system of social support.
In conclusion, the steps towards increased self-esteem consist of engaging in healthy lifestyle behaviors, finding personally rewarding work, and cultivating meaningful relationships. Exercising for a minimum of twenty minutes per day and following a healthy diet rich in fruits, vegetables, and whole grains are significantly associated with a positive self-concept and perception of the external environment. Engaging in work that aligns with one’s values and bestows a sense of achievement results in a pleasurable emotional state and favorable self-evaluation. Lastly, self-esteem depends on social feedback and fostering a sense of community and belonging.
References
Knox, E., & Muros, J. J. (2017). Association of lifestyle behaviours with self-esteem through health-related quality of life in Spanish adolescents. European Journal of Pediatrics, 176(5), 621-628.
Satuf, C., Monteiro, S., Pereira, H., Esgalhado, G., Marina Afonso, R., & Loureiro, M. (2018). The protective effect of job satisfaction in health, happiness, well-being and self-esteem. International Journal of Occupational Safety and Ergonomics, 24(2), 181-189.
Wagner, J., LĆ¼dtke, O., Robitzsch, A., Gƶllner, R., & Trautwein, U. (2018). Selfāesteem development in the school context: The roles of intrapersonal and interpersonal social predictors. Journal of Personality, 86(3), 481-497.