Self-Esteem Matters: Is It Time for a Mental Health Reset?

We often talk about the importance of happiness, but one key ingredient rarely gets the attention it deserves: self-esteem. Your beliefs about yourself—your worth, your abilities, and your inner strength—quietly shape how you experience everything in life, from relationships to career to everyday mood.

Yet many people walk around with a deeply critical inner voice. They get up in the morning already feeling defeated, dreading another day of perceived failure. If this sounds familiar, it might be time for a self-esteem checkup. And with election season adding even more pressure to daily life, protecting your mental well-being is more important than ever.

Why Self-Esteem is Central to Mental Health

Contrary to stereotypes, self-esteem isn’t about arrogance or self-importance. In psychology, it simply means you see yourself as someone who matters—someone with value and the ability to contribute meaningfully to the world. When self-esteem is healthy, you don’t have to constantly prove your worth to anyone. You know it already.

But even those who once had a strong sense of self can feel it slip away. The stress of adult life, difficult relationships, job frustrations, and societal pressures can slowly chip away at confidence. If your internal dialogue has become more negative lately, you’re not alone.

What the Latest Research Reveals

A recent study from the University of Zurich (Haehner et al., 2025) explores the complex relationship between self-esteem and depression. Using a combination of daily, monthly, and long-term data collected over a span of two weeks to 10 years, the researchers investigated whether low self-esteem causes depression or vice versa.

Two main theories emerged:

l Vulnerability pathway - Low self-esteem leads to depression. When you view yourself negatively, you're more likely to interpret life events through a negative lens.

l Scar pathway - Depression causes low self-esteem. When you go through depressive periods, your self-image suffers, making you feel permanently damaged or "less than."

Interestingly, the scar effect was most noticeable in people who hadn’t experienced depression before. This means that even one period of intense emotional struggle can leave a lasting impact on your self-worth, particularly if it's your first time facing this kind of mental health challenge.

Life Stressors: The Common Thread

No matter which pathway comes first, there was one factor researchers found to be deeply influential in both depression and self-esteem: negative life events.

From daily hassles like missing an appointment or struggling with a deadline, to major disruptions such as job loss or the death of a loved one, stressful events erode confidence and well-being over time.

This shows that even small, cumulative stressors—especially when compounded by political tension and social unrest—can gradually drain your emotional reserves and begin to affect your sense of identity and hope.

Quick Self-Esteem Assessment

A helpful way to start reflecting on your self-esteem is by asking yourself a few simple questions:

• l Am I generally satisfied with myself?

• l Do I feel like I have value and worth?

• l How do I react to failure or criticism?

• l Do I speak to myself kindly or harshly?

• l What strengths do I recognize in myself?

If most of your answers lean toward the negative, it may be time to reconnect with your sense of self-worth.

Why a Self-Esteem Reset Can Help

Low self-esteem is more than just a personal inconvenience—it’s a health issue. People with chronically low self-esteem are more likely to experience anxiety, depression, and emotional burnout. It affects your decision-making, your ability to advocate for yourself, and your capacity for joy.

The good news? Self-esteem is not fixed. Like physical health, it can be restored with the right tools and support.

Ways to Rebuild Self-Esteem

Here are a few strategies mental health professionals recommend:

1. Practice Self-Compassion

l Speak to yourself the way you would speak to a friend who is struggling.

l Replace self-judgment with curiosity. Instead of, "Why am I such a failure?" ask, "What support do I need right now?"

2. Set and Celebrate Small Goals

l Accomplishing even small tasks reinforces your sense of agency.

l Keep a list of daily wins, no matter how small—like getting out of bed, going for a walk, or replying to an email.

3. Challenge Negative Thought Patterns

l Notice your inner critic.

l Gently dispute those beliefs with evidence: "Is it true that I never get things right, or am I just having a tough day?"

4. Limit Comparisons

l Social media can amplify feelings of inadequacy.

l Set boundaries with digital consumption and focus on your own journey.

5. Seek Connection

l Isolating yourself makes it harder to shift negative thinking. Reach out to people who affirm your worth.

6. Consider Therapy

l A professional counselor can help you uncover the root causes of low self-esteem and develop new coping strategies.

When Political Tension Makes Things Worse

It’s no coincidence that self-worth issues often intensify during high-stress seasons—like elections. Political disagreements, social media debates, and family tensions can amplify self-doubt and emotional fatigue.

You might find yourself questioning your values, feeling overwhelmed by societal issues, or struggling to find common ground with people you love. This can lead to emotional withdrawal, irritability, and a sense of helplessness.

Now more than ever, prioritizing your mental health isn’t optional—it’s essential.

Final Thoughts: You Deserve to Feel Whole Again

Self-esteem isn’t about pretending everything is fine or pushing through without support. It’s about believing you’re worthy of care, understanding, and growth—especially when life feels hard.

If you’re feeling low, burned out, or caught in a spiral of self-criticism, don’t ignore it. These are signals, not signs of weakness. A self-esteem reset can be the first step toward reclaiming your mental well-being.

Your Next Step Starts Here

Walk With Me Counseling Center is here to help if you're overwhelmed by election stress or political disagreements. We offer virtual therapy sessions across Illinois, so support is just a click away no matter where you are—whether in Chicago or another part of the state.

Complete our Intake Form today and take the first step toward protecting your mental health during this intense election season.

Your mental well-being should be your top priority, especially during an election as heated as this one. Don’t let political stress strain your relationships or leave you feeling overwhelmed. Whether you’re in Chicago or elsewhere in Illinois, we’re here to help you navigate these challenging conversations before they take a bigger toll on your mental health.