ADHD and Low Self-esteem: Tips to Build Confidence
Studies show that low self-esteem is highly prevalent in the ADHD community. This tie is believed to stem mainly from the everyday struggles that ADHD can bring. Symptoms like lack of concentration, forgetfulness, and impulsive behavior can strain relationships and cause underachievement in specific learning and work environments. All of these things can do a number on your self-esteem, especially if you experienced these issues in your developmental years.
Additionally, the ADHD brain often works in black and whites. Instead of behaviors being a spectrum, they're perceived in a "this or that" format, lazy or driven, nice or mean, smart or dumb, etc.… This mindset disallows individuals with ADHD to see themselves as complex people who have a range of different strong and weak attributes and instead puts them into a specific box. So compared to neurotypicals who might have no problem concentrating enough to knock out a homework assignment, ADHD individuals see themselves as idle and unproductive, when in reality, their brain simply operates differently.
How do you increase your self-esteem?
Luckily, there are ways to raise your self-esteem levels and rectify your self-image. ADHD does not have to be the determiner of your self-worth.
1. Give yourself praise
A little positive reinforcement goes a long way. When you accomplish something (big or small), take a moment to recognize your hard work. Then, take this practice beyond completing tasks! Give yourself praise for everything from making someone laugh to doing something nice. Over time, this self-recognition will become innate.
2. Manage your ADHD
Getting ahold of the ADHD symptoms that wreak havoc on your self-esteem is a significant first step in the right direction. If you can figure out how to make yourself focus best, create a trick that improves your time management, or find a medication that works for you, you'll feel more in control of your life and, thus, your self-image.
3. Focus on your skills
Not only should you focus on exhibiting the skills that you already possess, but look to form new ones. It's scientifically proven that mastering a new skill increases confidence. Likewise, focus on building the abilities you already have and displaying them. You'll earn positive feedback from others and strengthens your belief in yourself.
4. Make no comparisons
Don't compare yourself and your process to people without ADHD. Your brain operates differently. In fact, ADHD or not, everyone's needs are distinctive, and every person's process is dependent on what works best for them. Comparison is ineffectual and very rarely leads to positive thoughts.
5. Practice Gratitude
Make a list of everything in your life you're grateful for from relationships to skills and opportunities. Not only does this lessen the temptation to compare, but it shows you what support you have, helps identify your positive attributes, and increases happiness. Learning appreciation is an essential building block for improving confidence.
