If you grew up with persistent insecurities, you know how difficult they can be to overcome. I think of my insecurities (and there are many) as stones in my brain, with all of the things that make me who I am — my identity, my personality, my passions — like roots growing around them. There comes a point where the stones become so tangled in the roots, shaping and defining them, that they feel too deeply embedded to ever be fully removed. But according to experts, it's not impossible.
As frustrating as they are, insecurities are a natural part of being human, and it's normal to feel that they're more powerful and important than our positive qualities. "Our brains are naturally wired to pay more attention to the negative than the positive," says psychotherapist Liz Kelly [1], LICSW. These evolutionary thought processes make sense when you consider how early humans were living. "It [used to be] more important to know if a man-eating tiger was around the corner, rather than delighting in a rainbow or a butterfly," Kelly says. But in the modern world, "paying too much attention to our negative thoughts can get in the way of our happiness, productivity, and ability to connect to others," she says.
Our negative thoughts [2] are often about ourselves, including our lives, our identities, and our accomplishments. When we compare ourselves to others, we're likely to find ourselves lacking, which creates feelings of insecurity. Social media tends to fuel these insecurities, some of which can be traced back to childhood. People with perfectionist tendencies can be particularly vulnerable, therapist Hazel Navarro [3], LICSW, says: "They may be naturally gifted in some areas, yet expect to be amazing in all areas. Their self-esteem takes a plunge when they realize they aren't amazing at everything."
Many of us have lived with our insecurities for so long that they feel like a part of us. But as deep as these insecurities seem to go, as powerful as they can feel, there are ways to overcome them and live more openly and confidently.
Experts Featured in This Article:
Liz Kelly [4], LICSW, is a psychotherapist licensed in Washington, DC, and Virginia.
Hazel Navarro [5], LICSW, is a psychotherapist, relationship wellness coach, and owner of Human Heart Connection LLC.
Whitney Goodman [6], LMFT, is a psychotherapist, owner of The Collaborative Counseling Center, and author of "Toxic Positivity."
Katy Oberle [7], LMFT, is a licensed marriage and family therapist turned creative-mindfulness coach.
Stephani Bradford [8], LCSW, is a therapist specializing in trauma, anxiety, depression, and stress.
Holly Schiff [9], PsyD, is a clinical psychologist licensed in both Connecticut and New York.
Rhonda Boyd [10], LPC, is a counselor with over 25 years of clinical experience.
Kailey Hockridge [11], LPCC, is a trauma-informed therapist who specializes in anxiety, burnout, and low self-esteem.
How to Overcome Your Insecurities and Low Self-Esteem
"Insecurity is ultimately a feeling of not being good enough," says psychotherapist Whitney Goodman [12], LMFT. "It causes us to feel like we won't be accepted by others and won't achieve our goals." It's true that insecurities are sometimes rooted in truth and require some amount of acceptance, Goodman says. If you're insecure about your height, for example, there's probably no use fighting that reality your entire life. The tough part is separating the facts ("I'm short") from the fiction your brain is spinning ("I'm short, which means people will never take me seriously at work or in relationships"). This comes down to seeing your insecurities more clearly and lessening their power via self-compassion and acceptance.
Overcoming deep-seated insecurities isn't an overnight process, but there are some steps you can take to start improving your self-esteem. Here are some helpful pointers, according to therapists.
- Take a few deep breaths [13] if you're in a negativity spiral. "When you catch yourself spiraling down into self-criticisms, stop and breathe," Navarro says. Try inhaling for five seconds, holding for five seconds, then exhaling for five seconds. This will break your negative-thinking pattern while calming your body and anxiety, she explains.
- Approach your insecurity with curiosity. Once you feel calm, ask yourself what triggered your insecurity. "Allow yourself to notice the specific emotions that are arising and what might have been the catalyst for them," says Katy Oberle [14], IMFT. Maybe you were scrolling through social media, saw a photo of someone looking "perfect," felt that you weren't good enough, and became sad or anxious. "In that moment, you can remind yourself that you are unique and worthy, and that perhaps social media isn't serving you well in that moment," Oberle says. You can then make the choice to exit the app and put down your phone. You might also consider muting accounts that make you feel insecure or limiting time on apps that make you feel less confident.
- Address your inner critic directly. You can try externalizing your insecurity by pretending your critical voice is a person you can speak to directly. "Use positive self-talk to say things like 'I am doing the best I can,' 'I am enough,' or 'My worth is not dependent on my productivity,'" Kelly says. "I often advise my clients to give their inner critic a funny name to help them realize that thoughts are not facts."
- Distance yourself from negative thoughts. "Our brains can think all kinds of things, but it doesn't mean all those things are true," says Stephani Bradford [15], LCSW. She offers a simple trick to remind yourself that a thought is just a thought — no more powerful or true than any other. Simply say, "I am having the thought that . . ." before the negative thing you're thinking. Compare the original thought ("I am a failure") to the new phrase ("I'm having the thought that I'm a failure"), and notice how differently you react to each. "It may feel like the thought is more distant or muffled and not as intense," Bradford says.
- Identify some of your favorite things about yourself and cultivate self-compassion. "Practicing self-compassion, using positive self-affirmations [16], and recognizing the value of the things they are insecure about can help increase one's self-worth and help them feel better about themselves and what they have to offer others," says Holly Schiff [17], PsyD. It's worth noting, too, that self-compassion "is neither self-pity nor self-indulgence," psychologist Houyuan Luo [18], PhD, says. "Instead, it is about having kindness and understanding for yourself."
- Journal [19] about your insecurities. It can be helpful to talk to others about your insecurities, but doing so might understandably be scary. It can feel safer to start by writing about them in a journal, says therapist Rhonda Boyd [20], LPC. "By doing this, my clients can better understand their feelings and work through them on their own time without feeling like someone else is judging them or telling them what to do."
- Try therapy [21]. If you're still struggling with persistent insecurities or feel that your insecurities are getting in the way of your daily life, consider reaching out to a therapist for support, says Kailey Hockridge [22], LPCC. "In therapy, you have an opportunity to develop skills to help you cope with your emotions, explore your history, and engage in your relationships in ways that feel good for you."
— Additional reporting by Chandler Plante
Maggie Ryan [23] was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.
Chandler Plante [24] is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
