One of the most effective ways to guard against depression is through a positive and strong sense of self. However, building and maintaining such self-esteem can be difficult. Research indicates that people with multiple roles in life tend to have more sources of self-esteem. Work has long been a key factor in fostering self-worth, but this link is now at risk.
The modern workplace has become a source of stress, often undermining self-esteem rather than supporting it. The fast-paced demands of work leave little room for acknowledging even excellent performance. The pressure for increased productivity creates feelings of inadequacy, as employees focus on unfinished tasks. The ever-growing number of work hours further limits personal time, depriving individuals of meaningful connections with themselves, family, and friends.
Rising levels of aggression and rudeness in the workplace are additional contributors to a sense of devaluation. A loss of loyalty between employers and employees, combined with increased demands for productivity, has led to more workplace tension. Moreover, younger workers, lacking proper communication skills, may challenge authority in ways that only exacerbate stress.
Job security is at an all-time low, making it even harder to maintain a strong sense of self. As a result, work has shifted from being a source of self-esteem to a major contributor to stress and depression.
Maintaining self-esteem is an ongoing psychological challenge. Think of it as a muscle that requires regular exercise to stay strong. This process needs to be continually reassessed at each stage of life. By building and nurturing self-esteem, we learn to respect ourselves, no matter what challenges we face.
Here are four strategies for boosting self-esteem at work:
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Pursue Passionate Activities: Dedicate at least 15 minutes to a personal passion. Whether it’s reading a story to your child, gardening, or spending quality time with your partner, make time for activities that bring you joy. Taking on new projects at work can also reignite passion for your job.
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Keep a Report Card on Your Efforts: Track the best efforts you put into work every day and give yourself credit for them. At the end of the week, reflect on your achievements. If you find it difficult to recognize your own efforts, ask a trusted colleague for their feedback.
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Create a Self-Esteem Bulletin Board: Designate a space where you can display tangible reminders of your value. Post things like praise emails, photos of accomplishments, or mementos that remind you of your worth. This board will serve as a daily reminder of your positive attributes.
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Challenge Negative Thinking: Post a “stop sign” on your desk or screen as a visual cue to interrupt negative thoughts. When you notice a negative thought creeping in, stop and reframe it into a positive solution. For example, instead of thinking, “I’m so stupid,” remind yourself, “I made a mistake, but I’ll learn from it.” This practice will help shift your mindset and protect your self-esteem.
By taking these steps, employees can better manage workplace stress and improve their sense of self-worth, helping to protect themselves from the damaging effects of workplace anxiety and depression.
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