Quick & Easy Self-Esteem Hacks That Will Have You Feeling Yourself
Self-esteem. It's one of those terms we hear so much that I can't help but wonder, if all of us were asked what it was if we'd provide similar answers. As someone who can raise her hand in this class and admit that I battled with self-esteem for years on end, I realize that a point of my personal struggle was that I didn't get that it was synonymous with self-respect.
A woman who has self-respect is motivated by love not fear. A woman with self-respect cares about her character more than her appearance (her looks are the icing, not the cake). A woman with self-respect is unapologetic about setting boundaries that will protect her mind, body, and spirit. A woman with self-respect knows that she can't love others well if she doesn't put God first and her soul second. A woman with self-respect is driven, genuine, self-nurturing, profoundly spiritual, and absolutely adores her own company. A woman with self-respect is unapologetically unstoppable when it comes to her purpose, goals, and ambitions.
There is nothing that a woman with self-respect can't do. That's probably why so many of us battle with getting to this point and place in our lives. Once we do, there's nothing we can't do. Ever.
If you know that self-esteem is a bit of a struggle for you, that is absolutely nothing to be ashamed of. All of us have been there and most of us have moments where we relapse. But whether you're looking for steps to strengthen your being altogether, or you're simply "having a moment" and need to tap back into your self-awareness and self-worth, here are some self-esteem hacks that can get you right back on track. Promise.
Wear Your Favorite Color
I've written on color psychology before; it's about more than simply having a favorite color and wearing it. Different hues tap into different sides of our nature; they can also reveal things that we want to attain at particular points in our lives. For instance, if you're really drawn to green, you may be desiring holistic health and/or financial success. If blue is your fave, internal peace and tranquility may be what you're after. Orange symbolizes creativity, purple symbolizes royalty, and grey symbolizes reliability and maturity.
On the mornings when you wake up, look in the mirror and don't feel so great about yourself, redirect your emotions by putting your favorite color on. Then Google what it symbolizes. All of the positive words that you see, think of yourself as being the literal embodiment of them, thanks to the outfit (and/or make-up) that you have on.
Adjust Your Posture
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My posture isn't the best. It comes from sitting — and by that, I mean slouching — in my comfy chair as I'm writing throughout the day. But ever since I read that our posture has a direct effect on our moods, I've been more intentional about sitting up straight.
How does posture have the power to make us feel bad? Whenever we slouch, it puts stress on our body; especially our spine. That can affect how we breathe, which can affect the amount of oxygen that gets to our brain. Over time, that can make us feel drained, sad, and even depressed.
If you're like most of the free world, you probably spend most of your time sitting at a computer all day. If you want to know how you should be sitting, click here for the breakdown. Make adjustments where needed and see if it makes you feel better. It should.
Think. Then Act. Immediately.
Something that low self-esteem does is rob us of our self-confidence. One way to get it back is to make a decision and then act on it — immediately. If you know that it's time to end a toxic relationship, stop venting to your girls about it. Write Mr. Crazy an email and send it. If you've been talking about needing to work out more, on your lunch break, sign up for a gym membership. If you've been wanting to move up at your office, walk over to your manager and request a formal meeting.
People with high self-esteem are never comfortable with just talking about how they want their life to be; they are always making the kind of moves that get them closer to their aspirations and goals.
Write a Personal Mission Statement
I'm not big on New Year's resolutions. I am all about annual mission statements, though. They are a great way to keep you focused on what your core values are and the kind of contribution you want to make in this world. A personal mission statement can also serve as a guide so that you can know when you're about to make a decision that works in your favor vs. one that could totally throw you off course.
It's been a while since I've penned a professional mission statement (I need to get on that), but I did write a personal one around my birthday last year and bay-bay — it totally changed my life! And was like a Vitamin B12 shot to my self-esteem. I am all about penning them. (If you've never written one before, you can learn how to here.)
Attempt Something New
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Again, self-esteem is all about self-respect and self-respect is all about honoring both yourself and your time. Every single day that the Most High gives you is an opportunity to do something great in a way that no one else on this planet can do it. Unfortunately, most of us don't live our lives this way. We stay stuck in a routine that consists of very little fun, spontaneity, or newness.
There are all sorts of data to support that doing things like traveling to foreign countries, conquering things that scare us or taking risks all play a role in making us more self-aware and comfortable with ourselves.
When's the last time you did something for the first time? What are you waiting on? Your self-esteem needs you to.
Turn Off Your Notifications (for the Rest of the Day)
Yeah, I already know. Some of y'all aren't gonna be happy to hear this, but there is scientific evidence to support that our smartphones have a way of doing some real damage to our self-esteem and level of happiness. Between all of the bad (or just plain crazy) news, celebrity gossip, exes on IG, and filtered pics of people — sometimes it's more than our minds and hearts can take. Then, if you add to that all of the texts that are constantly coming through from people we personally know, it's a miracle that we're able to get anything done.
If you're tapped into the Matrix so much that it's got you doubting yourself, comparing yourself, or tempting yourself to do things that are truly counterproductive (like sliding into someone's DMs who has already proven to be absolutely no good for you), do yourself, your self-esteem, and your future a favor and turn your notifications off for the rest of the day. Take out a few hours to hear nothing but silence. Watch how much the quiet empowers you.
Say “No” More Often
As a former codependent, I'm here to tell you that nothing takes its toll on your self-esteem quite like not establishing boundaries does or having them but allowing people to make you feel guilty for the ones that you've set. Setting boundaries is not mean or selfish. It's the ultimate form of self-care.
If you're someone who is a people pleaser that runs your own self into the ground by saying "yes" to everyone and everything all of the time, take a moment to ask yourself why you do that. If what comes to mind are things like you fear rejection or you're afraid folks won't like you if you say "no" sometimes, guess what the remedy to that is? SAYING NO.
Not only will it teach you how to take care of your own needs more often, but you'll be able to see who's in your life for the right reasons; who's in your world because they love you vs. all of the things that you do for them.
Use Some Orange Essential Oil
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Aromatherapy is king — and queen. It's one of the quickest and easiest ways to totally alter our moods. Keeping this in mind, remember how I said that the color orange represents creative energy? Well, the scent of orange has the ability to relieve anxiety, anger, and depression. Many who use it also say that it improved their moods within moments of putting it on. That's because orange oil contains properties that serve as an antioxidant and an antidepressant too.
Do Something (Anonymously) for Someone Else
Another indication of someone who has a high level of self-esteem is, they don't need an audience or applause every time they do something. So long as God and they know about it, they're good; that's how at peace with themselves they are.
Words really can't express how wonderful it can make you feel to do something nice for someone without them (or anyone else) knowing anything about it. Giving that has no ulterior motive or agenda is a true characteristic of the strong.
Treat Yourself
Unfortunately, a lot of us confuse daily upkeep with actually treating ourselves. Taking a bubble bath, getting your nails done, buying some new underwear — that files under cleaning yourself, not looking crazy and keeping bacteria away from your nether regions.
Sis, please aim higher. Be intentional about 1) setting some money aside to indulge yourself and 2) doing it 1-2 times a month. Make sure it's the kind of things that remind you of just how beautiful, wonderful, and valuable you are; things that don't need a rhyme or reason other than you're worth it. Because you are!
Treating oneself is something that took me a while to put into practice. But now that I have, I can personally vouch for the fact that it is the ultimate self-esteem hack. It really is.
Featured image by Getty Images.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Navigating Dating When Emotionally Unavailable & Detached: My Journey Back To Feeling
The last time I came with a dating story, I told you I got my little feelings hurt in 2021. I called myself trying to be out in these streets entertaining a man in a different area code, city, and state — only for homeboy to play in my damn face. So, I went and gave y’all "8 Rules To Casual Dating Every Woman Should Know This Summer." You’re welcome. Fast forward to 2024, and I am now coming to you from a more mature and intentional place. We’re not in summer yet, but I truly believe what blooms in spring, thrives in summer.
2023 was my year, and it was my turn. I had just completed an 8-month holistic detox. The glow-up was real and well-deserved. The way I have poured into myself is unmatched. Let me tell you, self-love is a love you have never known. After a five-year healing journey, I finally felt like myself again, and I was ready to play. My heart was open, my mind was clear, and my body hella transformed. I had told all my friends that I was ready to explore dating again, and at the height of summer, I did exactly just that.
This time I decided I wanted to take my time. I wanted to date the “right way” or the “healthy way.” You know, keep your options open, ask the right questions, believe actions and not words, observe patterns and pay attention to red, yellow, and green flags. I was never the dating app type of girl. I sincerely miss everything about human connection and dating from 2000 to 2012. Can we please bring all of that back into 2024? I prefer to feel a man’s energy and presence in real-time. Nonetheless, I still chose to dabble with a few dating apps. I was all the way outside and dating for practice.
Unfortunately, with today’s dating culture, social climate, and how some of these men move and/or behave, these dates were a dead end. Not one guy made it to my roster. What these men were was benched this season – not one of them could be my first-round select draft pick. It didn't seem like anyone I met was interested in a serious relationship. And it’s completely fine. Miss me with the ghosting, lack of effort, inconsistency, and poor communication. I continued to just do me because what is for me will not miss me.
Kelvin Murray/ Getty Images
The universe must have heard me talking because I had specifically told my closest girlfriends that I wanted to meet someone who lived in the vicinity, no more than twenty minutes away, and no more long distance. And I did meet him (it’s crazy how I manifest exactly what I want). As we started to get to know each other, I liked his energy and effort. I liked the direction it seemed to be going to the point my girlfriends had to tell me not to run from him. Because every part of me wanted to run from something that seemed normal.
I liked what he was coming with until I became uncomfortable with my own feelings, and I didn’t know how to communicate them to him.
With that said, I knew if I truly wanted to experience the truest of loves, a reciprocal, requited love, and be in a healthy relationship this story had to come to a pause. What I didn’t know was that he was going to show me things I didn’t know I needed to work on. I didn’t know he inadvertently was going to help me continue to heal parts of me that were hidden.
As someone who has learned to self-heal, I am no longer the type that runs from herself. I am here for the growth.
The truth is I am emotionally detached from myself, and I am not actively dating at the moment. I am the one that has to work on herself. My reiki healer called it, too – she told me this year would not be a year for a relationship, but a year of continuous growth. And now I see why. After all the healing work I have done thus far – I am an unemotional mess. How?
At my big age of 39, I struggle to communicate my wants and needs.
I still struggle to communicate and process uncomfortable feelings. I would rather give myself anxiety, act nonchalantly, emotionally react, and choose non-communication when I am bothered with someone than address the issue (I will later explain why). I have been ignoring my feelings for so long it has become a habit, a defense mechanism, and more so a trauma response.
If you are someone like me who grew up in a household that didn’t discuss feelings, your emotional needs were unmet, and you don’t feel safe to share your feelings – emotional detachment is quite common.
Oftentimes, we always talk about men being emotionally unavailable, but what if it’s a woman who is emotionally unavailable or emotionally detached? How does she navigate herself, dating, or being in a relationship? As I navigate my emotions this season, let’s explore what it means to be emotionally detached, the signs of detachment, and how to reconnect with yourself emotionally.
Emotional Unavailability vs. Emotional Detachment
When we look at the terminology emotional unavailability and emotional detachment, one might argue that the two terms are interchangeable and have the same meaning. One could also argue that both terms mean that some people are not in tune with their emotions or lack the emotional capacity to be responsive to someone else’s emotions. Fair enough. However, there is a big difference. The definition of emotional unavailability is described as people who have difficulty with sharing their emotions and being receptive to the emotions of those around them.
According to Verywell Mind, signs of emotional unavailability can look like being distant or cold, lack of closeness, and emotional intimacy in relationships, inability to understand and relate to others’ feelings, defensiveness when asked to change or let others in, tendency to shut down or avoid topics that require emotional openness, or withdrawal from people or situations that provoke emotional reactions.
Whereas emotional detachment is defined as the inability to or willingness to connect with others on an emotional level. Furthermore, Psychology Today states emotional detachment can also mean that people do not engage with their feelings. Exhibit A – me. Emotional detachment has various causes – past neglect, childhood or adult trauma, PTSD, depression, personality disorder, bipolar disorder, substance abuse, or, in some cases, medication (i.e. antidepressants). It is important to note emotional detachment is a complex issue. For someone like me, it’s a coping mechanism.
It is easier for me to ignore uncomfortable feelings to protect myself from stress or getting hurt. Hence, my nonchalant demeanor. It is also true for some people it is a reaction to trauma, abuse, and unprocessed emotions. Exhibit B – me. As it is difficult for me to open up about my feelings at the moment. On the contrary – emotional detachment can be helpful in navigating some situations like listening to people’s opinions and gossip.
Unfortunately, emotional detachment is not a behavior that can be turned on and off at will. Please note that emotional detachment is NOT a mental health diagnosis but can be a symptom of a mental health condition such as an attachment disorder. And if you know anything about attachment theory, it is related to the relationship we develop in our childhood with our primary caregivers.
Signs You're Emotionally Detached
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According to Psychology Today and Verywell Mind, general signs of emotional detachment can look like difficulty showing empathy to others, sharing emotions, committing to a relationship, feeling numb, poor listening skills, lack of self-esteem, preferring to be alone, struggling to feel positive emotions, inability to identify emotions, lack of physical, verbal, or sexual contact and losing touch with people or maintaining connections.
In a romantic relationship, emotional detachment shows up as you or your partner not being available for connection, poor communication, or reduced affection.
For me, my experience with emotional detachment is collective. I am an empath to my core. I don’t have a problem relating to other’s feelings or circumstances. I don’t have commitment issues, nor do I have an issue connecting with others or maintaining those connections. I struggle with sharing emotions, at least the negative ones.
Due to the emotional abuse from my childhood and a toxic relationship, I learned sharing emotions just wasn't the safe thing to do. As a survivor of trauma, I learned to suppress feeling negative emotions in general as a form of protection.
How To Reconnect To Your Emotions When You're Emotionally Unavailable
Serious Kid Cudi GIF by Apple MusicGiphyExploring my emotional side in-depth started late last year simply by noticing my reaction to something that he did. I didn’t know how to properly communicate to him how I was feeling or what he did bothered me in the moment. So, I swallowed my feelings and said absolutely nothing. I intentionally chose to avoid the issue. I chose to rationalize the situation instead of acknowledging that my feelings at the time were valid. I chose to act like everything was all good because it was all good.
“It wasn’t that deep to begin with” is what I told myself. And this is where the problem lies.
The saying is true, “What happens in your childhood shows up in your adult relationships.” I came to realize that because I was not able to express my feelings as a child, I struggled to process them. I either hold back my feelings, take a long time to say how I feel, or don’t say anything at all. This is because I fear people will walk away from me like my mother did if I share what I truly feel. I fear my feelings won’t be validated, or they will be rejected.
With that said, I was completely unaware that I was emotionally detached from myself until recently. So, here we are with this article. It all started by reading Instagram’s @theholisticpsychologist, Dr. Nicole LePera’s newest book How to Be the Love You Seek: Break Cycles, Find Peace, and Heal Your Relationships, which was released on November 28, 2023. As I read through the first chapter, I became triggered.
How Dr. LePera describes her childhood with her parents and experiences with her romantic partners somewhat mirrored my experiences with my own parents and relationships. As Dr. LaPera stated in her book, I have no issue showing up for others or meeting their needs and wants. But when it comes to expressing my own needs and wants – I cannot or I don’t. This is mainly due to my hyper-independence.
At an early age, I learned to show up for myself because the people I trusted to show up for me failed. Given my home environment, I had internalized it is not safe to talk about feelings. I never knew my emotional responses and behavior were abnormal. But because I am willing to continue to do my inner work, I know that I can reconnect to my emotions, and undo four decades of repressed emotions.
If you are someone like me who struggles with emotional connection with yourself and others, here is how you go about it:
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1. Know Your Attachment Style
For me, the first step was to understand my attachment style. I asked my therapist if she could help me identify my attachment style to understand my triggers. She recommended The Attachment Theory Workbook by Annie Chen, LMFT. My therapist administered the associated online quiz – Attachment Quiz. If you haven’t figured out my attachment style yet by reading this article, I have an anxious attachment style.
This means I don’t do well with inconsistent behavior, especially from men (but I’m the type that holds men to standards too). People with an anxious attachment style have a need to feel close to their partner. It may come across as “clingy” or “needy.” However, this same need is often driven by fear of abandonment, mistrust, and low self-esteem. I would say knowing your attachment style is helpful because you can work towards having a secure attachment style (with practice) in your relationships – familial, business, work, platonic, or romantic.
2. Become Self-Aware
Most people who are not in the practice of self-care or self-healing are unaware of their triggers, patterns, and behaviors. We are so caught up in the daily minutiae of life that we forget to pay attention to the most important part of our days — ourselves. As Dr. LePera says, make it a conscious habit to pause throughout your day to check in with yourself. Ask yourself:
- How does my body feel?
- What am I doing right now?
- Am I present?
- Am I distracted and lost with other thoughts?
- What do I think or feel when I recall a specific experience with someone?
- What do I think or worry about?
- What would happen if I shared my authentic thoughts, perspective, feelings right now?”
This is what Dr. LePera refers to as exploring your embodied self or fulfilling your authentic needs in chapter two of her book. Consistent mindfulness and self-awareness are key to self-discovery and in any healing journey. Learning to focus on the present moment also includes paying attention to our emotional response to an event or how we think about emotions in general.
3. Practice Vulnerability
The idea of vulnerability is a tough one for me and so many other women for countless reasons. Whether it be toxic family, friendships, relationships, or trauma – trusting others with your thoughts and feelings is not easy. As much as I am open and transparent, I am not as vulnerable. And I believe there is so much power in the duality to be both. To trust someone, let alone a man with your authentic self is a delicate matter.
But it is emotional vulnerability that allows us humans to build authentic connections, create stronger relationships, and break down emotional walls. Emotional vulnerability is not something to be rushed – it takes time and practice from you and the people you choose to have in your life. Medical News Today suggests that we can learn to be vulnerable by opening up more to our closest friends, building our ability to become more trusting, and developing skills to regulate our emotions.
4. Seek Therapy
I have been in therapy for six years and counting. I would consider therapy one of my safe spaces. I am one of those individuals who recommend therapy to everyone as it has given me the tools and resources I need to navigate my life challenges. By choosing to get help, I was able to put my PTSD and depression in remission for four years now. I have also learned how to manage my anxiety.
I am fully aware that in this season of my life requires me to do the work to unlock new levels of self. And any time where I have consciously chosen growth – the universe or life has not failed me. I was able to heal my body, my heart, and my spirit. Now, it’s time to heal my inner child, this hurt little girl who lives in me.
I will say choosing a therapist is similar to dating; you might go through a few potentials until you find a therapist you connect with. Actually, one of my lifelong friends said to me the other day, “Your relationship with your therapist is one of the most important relationships in your life.” I needed her to say that, and I needed to hear it because it’s true. You are essentially trusting a licensed stranger to help you navigate your life on so many levels.
Be picky and ask the questions. Cut the cord at the first red flag given. Again, let me reiterate that emotional detachment is not a mental health diagnosis. It can be treated with the help of a therapist. Emotional detachment only becomes a problem when it starts to interfere with your daily life. Pay attention to changes in your daily behavior and make decisions to cope accordingly.
I am genuinely excited about reconnecting with my emotions. I want to feel all the feels – good, bad, and indifferent. I want to cry all the tears – especially the sad ones. I want to process and release negative emotions. I want to say how I feel in the moment with no fear.
If you are that girl who struggles with emotional connection or thinks you're emotionally detached, I hope that you become willing to face your inner child and show up for her. Don’t run – she has been waiting for you.
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