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.