The Link Between Self-Esteem and Depression

Depression and self-esteem go hand-in-hand. Our view of ourselves often impacts how we see the world around us, and our perception of the world can significantly affect how we see ourselves. ^[1]

Although one can be present without the other, there are many similarities between the symptoms, resulting behaviors, and treatment methods for low self-esteem and depression. Additionally, the two can mutually reinforce each other, meaning that low self-esteem can intensify symptoms of depression and vice versa. ^[1]

Let’s explore the relationship between low self-esteem and depression, along with typical symptoms, coping mechanisms, and therapeutic approaches to improve the two conditions.

Understanding Low Self-Esteem

Self-esteem describes an individual’s evaluation of themselves as a person. If an individual’s opinion of themselves is low (meaning that they have low self-esteem), it can lead to negative outcomes, confidence difficulties, and mental health challenges. ^[1]

Self-esteem influences self-perception, self-worth, relationships with others, and approaches to day-to-day activities. As a result, low self-esteem is closely tied to various mental health conditions, such as depression, anxiety, eating disorders, and substance use disorder. ^[1][2]

An individual’s self-esteem can greatly impact their lives. For example, someone with high self-esteem may feel positive about their decisions and future. As a result, it may be easier for them to build relationships, succeed professionally, and cope with challenging situations. Alternatively, someone with low self-esteem may feel more negatively about life and the choices that led them there, making it more difficult for them to cope with challenges and thrive. ^[1][2]

How Low Self-Esteem Can Contribute to Depression

Although not everyone with low self-esteem will be diagnosed with depression, low self-esteem can increase vulnerability to the disorder. Additionally, low self-esteem can reinforce symptoms of depression that may already be present. ^[1]

Below are several ways low self-esteem can contribute to depression.

Negative Thought Patterns

Low self-esteem can lead individuals to think negatively about themselves, their decision-making ability, and their future. Negative thought patterns and cognitive distortions, such as heightened self-criticism, all-or-nothing thinking, and catastrophization, are commonly linked to low self-esteem. These negative thought patterns can lead to an overall negative view of the world, resulting in the potential worsening of some depression symptoms. ^[3][4]

Increased Vulnerability to Stress

As discussed earlier, low self-esteem can make it more difficult for an individual to manage challenging situations. They may believe they cannot overcome difficulties, making them more likely to experience stress. This increased vulnerability to stress can worsen symptoms of depression, such as pessimism and hopelessness. ^[2][5]

Social Withdrawal

Self-esteem can play a role in an individual’s relationships with others. Studies have shown high self-esteem to be a predictor of better romantic relationships. ^[18] Individuals with low self-esteem may feel ill-equipped to handle even the smallest potential social rejections or failures, leading them to avoid social situations entirely. Feelings of loneliness, isolation, and social anxiety resulting from social withdrawal can lead to new or worsening depression symptoms. ^[1][2][6]

The Impact of Depression on Self-Esteem

In the same way low self-esteem can reinforce feelings of depression, depression can also reinforce low self-esteem. Oftentimes, when depressive symptoms worsen, so does the individual’s view of themselves. This combination of depression and confidence difficulties can create a cycle of negative thoughts and feelings, worsening one’s self-esteem and overall mental health. ^[1]

Below are several ways depression can contribute to low self-esteem.

Negative Worldview

Hopelessness and pessimism are common symptoms of depression. When an individual feels hopeless or pessimistic about the future or the world around them, it impacts how they feel about themselves, resulting in lower self-esteem. ^[7]

Assessment of Abilities

Oftentimes, an individual experiencing depression will feel less capable, confident, or motivated to handle their day-to-day activities, including job responsibilities or schoolwork. When stressful situations arise, the individual may feel even more hopeless about their ability to handle them. This can impact how individuals view themselves and their abilities, leading to lower self-esteem. ^[2]

Relationships with Others

Depression can cause an individual to isolate themselves, pulling away from friends, family members, or romantic partners. Additionally, studies have shown that individuals with depression are more likely to view social interactions as negative. Negative social interactions or lack of social support can lead to decreased self-esteem. ^[2][8]

Signs of Low Self-Esteem and Depression

Low self-esteem and depression have separate symptoms and diagnostic criteria; however, there is some overlap. Common signs an individual may be struggling with both low self-esteem and depression include:

• Depressed mood: Persistent feelings of sadness and/or irritability
• Negative self-image: Continuous negative thoughts about oneself
• Hopelessness: Feeling pessimistic about the future, as if even realistic goals are impossible to achieve
• Excessive self-criticism: Being “too hard” on oneself
• Social withdrawal: Isolating oneself from other people
• Loss of interest in activities: Feeling uninterested in things that the individual once enjoyed
• Comorbidities: Coexisting mental health conditions, such as anxiety disorder or substance use disorder ^[2][8]

Is Low Self-Esteem a Symptom of Depression?

Although one doesn’t have to experience low self-esteem to be diagnosed with depression and low self-esteem alone isn’t enough for a diagnosis, it can be a symptom. The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) requires five or more “A Criteria” to diagnose major depressive disorder, one of which is either depressed mood or loss of interest in activities once enjoyed (anhedonia). ^[9]

Can Low Self-Esteem Cause Depression?

In many cases, low self-esteem alone will not cause depression. However, the vulnerability model states that individuals with low self-esteem are more susceptible to depression. Self-esteem challenges can also contribute to depression symptoms or be one of many symptoms resulting in a formal diagnosis. ^[1][9]

How to Manage Low Self-Esteem and Depression

If you’re experiencing both low self-esteem and depression, there are various coping strategies to manage symptoms and begin the recovery process.

Practice Self-Compassion

Low self-esteem may stem from how we believe others feel about us, but how we speak to and treat ourselves can also play an important role. When you feel the need to be overly critical of yourself, take a step back and consider how you would speak to a loved one if they were in your shoes. In many cases, we are kinder to others than ourselves. Practicing that same level of compassion towards yourself can be a helpful first step in improving self-esteem, depression, and self-confidence. ^[2][10]

Use Positive Affirmations

A helpful strategy for practicing self-compassion is speaking, writing, and repeating positive affirmations. They can be simple statements, such as “I am smart,” “I am loved,” or “Today is a great day.” Keep them positive and state them as facts, even if you don’t believe them yet. ^[2]

Practice Self-Care

Self-care can be a simple and rewarding way to increase self-esteem and manage other symptoms of depression. Ideas include reading an enjoyable book, taking a warm bath, doing your skincare routine, eating a nutritious meal, or going for a walk. ^[2][7]

Journal

Writing down your unedited thoughts and feelings can help you put into words what you’re going through and identify any cognitive biases. Additionally, writing down any wins or accomplishments–no matter how small–can make you feel better about yourself. ^[2]

Set Realistic Goals

Goal setting can be another helpful way to overcome symptoms of depression and low self-esteem. If major, long-term goals feel overwhelming, start with smaller, short-term targets. Even tasks as simple as doing a load of laundry you’ve been putting off or committing to walking for 10 minutes per day can help break up the low self-esteem/depression cycle. ^[2][11]

Create Routines and Set Boundaries

Routines can help combat unhealthy patterns sometimes developed when experiencing depression, such as irregular sleep and meal schedules. Setting boundaries with yourself and others can help you stick to your routines and avoid overexerting yourself. ^[2][11]

Do Something You’re Good At

Easy wins can challenge your negative thought patterns and remind you that you are a smart, talented, and capable individual. Pick up an old hobby or practice a well-understood skill to give your self-esteem a boost, reduce depressive symptoms, and improve confidence levels. ^[2][11]

Continue Activities You Enjoy

When experiencing low self-esteem and depression, it can feel tempting to skip out on your usual activities. However, continuing your established routine and participating in activities you typically enjoy can improve your mood, increase your self-esteem, and help mitigate depression symptoms. ^[2][11]

Join a Support Group

Although both depression and self-esteem challenges can feel isolating, it’s important to remember that you are not alone. Consider joining a support group for low self-esteem or depression, where you can hear about others’ experiences and feel supported in your recovery efforts. ^[1][7]

Avoid Recreational Drugs and Alcohol

Research suggests that recreational drug and alcohol use can exacerbate depressive symptoms. Additionally, substance use can act as a mediating mechanism between low self-esteem and depression, potentially explaining the effects these two conditions have on one another. Reducing substance use or stopping entirely can make the path to recovery easier. ^[1][7]

Spend Time with Loved Ones

One of the most important elements for successfully recovering from low self-esteem and depression is having a solid support network. Friends, family, and romantic partners who have your best interests at heart can provide essential encouragement and understanding as you recover. Consider confiding in them about what you’ve been experiencing and allowing them to help you through it. ^[2][7][11]

Therapeutic Approaches to Low Self-Esteem and Depression

Some individuals may find therapeutic approaches to be the best strategies to improve self-esteem and relieve symptoms of depression. Consider these common approaches presented next.

Cognitive-Behavioral Therapy (CBT)

Cognitive-behavioral therapy (CBT) is a common and highly successful treatment for depression, and research suggests it can also improve self-esteem. CBT involves working with a therapist to identify illogical thought patterns and adjust how situations are interpreted, thereby changing behaviors and improving overall mental health. ^[12][13]

Competitive Memory Training (COMET)

Research suggests that competitive memory training (COMET) is another therapeutic method effective at treating low self-esteem and depression. During COMET, a therapist will help identify and challenge negative thoughts about one’s self-image and retrain one’s brain to recall more positive, realistic thoughts instead. ^[14][15]

Mindfulness Practices

Mindfulness is the practice of being fully present in the moment, paying close attention to one’s thoughts, feelings, and surroundings. According to research, practices such as mindfulness yoga are effective methods of treating both depression and self-esteem. ^[16]

Group Therapy

Earlier, we discussed how support groups can be a helpful strategy for improving low self-esteem and relieving depression symptoms. Similarly, research suggests that group therapy led by a trained therapist can decrease levels of depression and improve self-esteem. ^[17]