10 Ways to Boost Your

Emotional Health Through

Improving Your Self-Esteem
Keep your emotional health in great shape with these self-
esteem boosting tips.
By Beth W. Orenstein
Medically Reviewed by Kathryn Keegan, MD

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Nurturing your emotional health is as important as nurturing your physical

health.

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Taking care of your emotional health is as important as taking care of your

physical body. If your emotional health is out of balance, you may

experience high blood pressure, ulcers, chest pain, or a host of

other physical symptoms.

When you feel good about yourself, it's much easier to cope with life's little

ups and downs as well as bigger events, such as divorce or a death,

says Jeff Gardere, PhD, a clinical psychologist and an assistant professor of

behavioral medicine at Touro College of Osteopathic Medicine in New York

City.
Here are 10 ways you can practice better stress management and boost

your self-esteem. These strategies will help you stay resilient through
everyday stresses and when larger personal issues arise.

1. Grow Your Circle of Friends to Expand Your

Support System

"It's very important that you have a support group of friends and family,"

Dr. Gardere says. "You need people whom you can talk to about your

problems — people who will listen to you when you need to get things off
your chest — so that you know you're not alone in whatever it is."

2. Learn More to Lessen the Fear of the Unknown

"Knowledge is power," Gardere says. If you have a problem, learn whatever

you can about the issue or the health condition you're facing. The more you
know, the less you will fear what might happen, Gardere says.

3. Get Moving to Improve Mood and Lessen

Anxiety

Any form of exercise that you enjoy will do. "Regular exercise works as a

good partner for people who are on medication," Gardere says. Exercise also
works well for people who have mild or moderate depression and don't need
to be on medication. Think of it as a great tool for stress management.
4. Have Sex to Build Confidence and Self-Worth

Intimacy within a committed relationship has all sorts of emotional benefits

— it can help make you feel good about yourself and boost self-esteem.

"Figure out a schedule that works for you and your trusted partner — that

could be once a week or three times a week or twice a month," Gardere

says.

5. Develop a Passion by Investing Time in a New

Hobby

Everyone should have at least one hobby, Gardere says, whether it's taking

care of plants, collecting antiques, or listening to music. You should do

something that brings you some real joy — a passion that's all yours and

that no one can take from you. Having a hobby and taking pride in it is a
great way to boost self-esteem.

6. Eat and Drink Healthfully and in Moderation

Alcohol can be a good stress reducer, but you must indulge in extreme

moderation, Gardere says. The same advice applies to indulging in food. You

can eat what you want and enjoy it as long as you eat smaller portions and

get regular exercise, he says. Maintaining a healthy weight is important for

your physical and your emotional health.
7. Meditate or Practice Yoga to Relieve Stress

These types of activities are effective for stress management. Meditation is a

focused form of guided thought. Yoga and tai chi, while movement-oriented,
are also proven stress busters.

Other stress-reducing techniques include deep breathing and progressive

muscle relaxation. If you're unsure of how to get started, take a class and
learn how to practice on your own for 30 minutes, three times a week.

8. Manage Your Time by Setting Weekly Goals

If you make a schedule and set goals for yourself for the week, "you'll be

more on top of your days, and when you're more on top of your days, you're

more on top of your life," Gardere says. As you cross off the tasks on your

to-do list, you will feel a sense of accomplishment which will help reduce
stress, he adds.

9. Get Enough Sleep to Maintain Energy and

Increase Productivity

"People who get a good night's sleep wake up with more energy and tend to

be more productive," Gardere says. If you are overly tired, every task and

responsibility can seem exaggerated, and even small problems will feel like
big ones.
10. Learn to Say No and Refrain From
Overextending Yourself

If you try to do more than you can handle, you will only end up frustrated

and stressed out. If someone asks you to do something you absolutely can't

do, say no. At the very least, ask for help. And if you can't do it, explain why
kindly but firmly.

Nurturing your mind is as important as nurturing your body, and it will make

you better able to handle whatever life throws at you. However, if your

emotional problems are serious and you can't seem to shake them yourself,

or if you're having issues with anxiety or depression, it's very important that
you see a mental health professional and get help, Gardere says.