Self-Esteem Quiz: Assess Your Confidence & Learn How to Build It

Understanding Self-Esteem & How It Shapes Your Life

Self-esteem is the foundation of how we see ourselves—it affects our confidence, decision-making, relationships, and overall well-being. But what exactly is self-esteem, and how do we know if ours is healthy? In this guide, you’ll find a self-esteem quiz to help assess where you currently stand, followed by practical exercises, affirmations, and self-esteem therapy approaches to help you increase self-esteem and build lasting confidence.

Self-Esteem vs. Self-Worth: What’s the Difference?

While self-esteem and self-worth are often used interchangeably, they are distinct concepts:

  • Self-Esteem is how you evaluate yourself based on abilities, achievements, and external validation. It can fluctuate based on circumstances and life experiences.

  • Self-Worth is your inherent value as a person, independent of achievements or outside opinions. It is deeper and more stable than self-esteem.

Both are important, but self-worth is unconditional—you deserve to feel valuable and loved, regardless of external success or failure.

Self-Esteem Quiz: How Healthy Is Your Self-Perception?

This self-esteem test is designed to help you reflect on how you view yourself. Answer each question honestly:

1. How do you react to compliments?

  • A) I accept them and appreciate them.

  • B) I feel uncomfortable and downplay them.

  • C) I dismiss them completely.

2. When you make a mistake, what do you tell yourself?

  • A) "Everyone makes mistakes. I can learn from this."

  • B) "I always mess things up. I’ll never get this right."

  • C) "I’m a failure. I shouldn’t even try."

3. How do you handle criticism?

  • A) I see it as an opportunity to improve.

  • B) I take it personally but try to move on.

  • C) I feel completely crushed by it.

4. When faced with a challenge, how do you respond?

  • A) I believe in my ability to figure it out.

  • B) I doubt myself but attempt it anyway.

  • C) I assume I’ll fail and avoid trying.

5. How do you feel about yourself when you’re alone?

  • A) I enjoy my own company and feel at peace.

  • B) I sometimes struggle with self-doubt.

  • C) I feel uncomfortable or unhappy with myself.

6. Do you compare yourself to others often?

  • A) Rarely, I focus on my own journey.

  • B) Sometimes, but I try to remind myself everyone is unique.

  • C) Frequently, and it makes me feel like I’m not good enough.

7. How do you approach new situations or opportunities?

  • A) With excitement and confidence.

  • B) With some hesitation, but I push through.

  • C) With fear and avoidance.

8. Do you set personal goals and believe you can achieve them?

  • A) Yes, I set realistic goals and take steps to accomplish them.

  • B) I set goals but struggle to follow through.

  • C) I avoid setting goals because I don’t believe I’ll reach them.

9. How do you treat yourself when you feel down or make a mistake?

  • A) With kindness and self-compassion.

  • B) With frustration, but I try to be understanding.

  • C) With harsh criticism and negative self-talk.

10. Do you feel worthy of love and respect from others?

  • A) Yes, I believe I deserve love and respect.

  • B) Sometimes, but I struggle with self-doubt.

  • C) No, I often feel unworthy or undeserving.

Quiz Results:

  • Mostly A’s – You have a strong sense of self-esteem and confidence.

  • Mostly B’s – Your self-esteem is moderate but could benefit from strengthening.

  • Mostly C’s – You may struggle with low self-esteem and could benefit from support and self-esteem exercises.

How to Improve Your Self-Esteem: Exercises & Activities

If you find yourself struggling with low self-esteem, know that it is possible to build confidence and self-worth. Here are some self-esteem exercises that can help:

1. Self-Esteem Journal Prompts

Journaling can be a powerful way to reframe negative self-talk and develop a healthier mindset. Try these prompts:

  • What are five things I like about myself?

  • Write about a time I overcame a challenge.

  • How would I treat a friend who spoke about themselves the way I speak about myself?

  • What does confidence look like to me?

  • What small steps can I take to increase my self-esteem?

2. Self-Esteem Affirmations

Affirmations help rewire negative thought patterns and reinforce positive self-beliefs. Try saying these daily:

  • "I am enough as I am."

  • "I am worthy of love and kindness."

  • "I trust myself to navigate challenges."

  • "My mistakes do not define me."

3. Self-Esteem Meditation

Meditation helps reduce self-doubt and cultivate self-acceptance. A simple guided meditation can focus on:

  • Letting go of negative self-judgment.

  • Visualizing your best self.

  • Practicing deep breathing and mindfulness.

4. Confidence-Building Activities for Adults

Self-esteem grows through action. Try:

  • Setting and achieving small, attainable goals.

  • Stepping outside your comfort zone in a low-risk way.

  • Practicing assertiveness in conversations.

  • Engaging in creative outlets like writing, painting, or music.

The Role of Self-Esteem Therapy

For those struggling with chronic low self-esteem, self-esteem therapy can help uncover the root causes and develop new patterns of thinking. Therapeutic approaches that support self-esteem include:

  • Cognitive-Behavioral Therapy (CBT) – Helps challenge and reframe negative thought patterns.

  • Acceptance and Commitment Therapy (ACT) – Encourages self-acceptance and value-based actions.

  • Inner Child Work – Heals early emotional wounds that affect self-worth.

Working with a licensed therapist can help you identify limiting beliefs and create a roadmap for building self-confidence and lasting self-worth.

Self-Esteem vs. Self-Acceptance

Many people wonder about the difference between self-acceptance and self-esteem. While they are related, they are not the same:

  • Self-Esteem: How you evaluate yourself based on external achievements or comparisons.

  • Self-Acceptance: Embracing yourself as you are, including imperfections.

A healthy mindset includes both—acknowledging strengths and striving for growth while also accepting your inherent worth without conditions.

Final Thoughts: How to Get Confidence & Increase Self-Esteem

Self-esteem is not a fixed trait—it can be strengthened through intentional actions and mindset shifts. Whether through self-esteem affirmations, exercises, therapy, or daily habits, small efforts lead to significant change over time.

If you’re struggling with self-doubt or feelings of unworthiness, you don’t have to figure it out alone. Therapy can be a transformative tool for increasing self-esteem and self-worth.

Find Support at Attuned Therapy in NYC

If you’re looking to build self-esteem in a meaningful way, Attuned Therapy in NYC offers personalized, evidence-based therapy to help you develop lasting confidence.

Schedule a Free 15-Minute Consultation to explore how therapy can support your journey toward self-worth and self-acceptance. Click here to book your consultation today.

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