Everyone has their good days and their bad days. Some unexpected curves in life can make you feel under-impressed with yourself. You tend to have negative thoughts about yourself. If you make mistakes at work, you will take full responsibility for them and consider yourself worthless. Self-hatred is unhealthy and you should try to overcome negative thoughts about yourself. Let us explain the reasons for self-loathing and how to stop hating yourself.
What is self-hatred?
If you have intense, negative feelings about yourself, that’s self-hatred. Dr. Rituparna Ghosh, a clinical psychologist at Apollo Hospitals in Navi Mumbai, says it involves a deep-seated belief that you are unworthy, inadequate or simply imperfect. It is an emotional state that can manifest itself in different ways, such as negative self-talk, self-destructive behavior, and a pervasive sense of shame or guilt.
People struggling with self-hatred often engage in distorted thought patterns, magnifying their flaws and minimizing their strengths. This cognitive distortion reinforces their negative view of themselves, creating a cycle of self-reinforcing negativity, the expert notes.
Causes of self-hatred
There are a few common factors that contribute to self-hatred:
1. Early Childhood Experiences
Childhood experiences, especially those involving neglect, abuse, or harsh criticism, can significantly shape a person’s self-perception. Negative interactions with caregivers or peers during the formative years can lead to internalized feelings of worthlessness or inadequacy.
2. Social and cultural influences
Societal pressures, unrealistic beauty standards, and cultural expectations can contribute to negative self-comparisons and feelings of inadequacy. Constant exposure to media portrayals of “ideal” lifestyles and appearances can erode self-esteem and foster self-criticism.
A tendency towards perfectionism, where people set unrealistic standards for themselves, can lead to chronic self-criticism. Perceived failures or shortcomings can be magnified, making them believe they are simply flawed.
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4. Negative self-comparison
Constantly comparing yourself to others can trigger feelings of self-hatred. This could involve focusing on others’ accomplishments, looks, or successes while ignoring one’s own strengths and accomplishments.
5. Traumatic experiences
Trauma, whether it is a single event or an ongoing situation, can have a profound impact on a person’s self-image. Trauma survivors may blame themselves for events or believe they don’t deserve love and care because of their experiences, Dr. Ghosh tells Health Shots.
Tips to stop hating yourself
There are strategies you can consider to reduce self-hatred.
1. Practice self-compassion
Cultivating self-compassion involves treating yourself with the same kindness and understanding that you would offer a friend. Practice self-compassion by acknowledging your difficulties without judging yourself and speaking to yourself in a supportive and empathetic way.
2. Cognitive restructuring
Cognitive-behavioral techniques can help you identify and challenge negative self-talk and distorted thought patterns. Question the validity of your self-criticism, gather evidence of your positive qualities, and reframe your negative beliefs with more balanced and realistic perspectives.
3. Mindfulness and acceptance
Mindfulness practices can help you develop nonjudgmental awareness of your thoughts and emotions. By learning to accept your thoughts and feelings as fleeting experiences, you can reduce the intensity of self-hatred and create space for your personal growth.
4. Focus on strengths and accomplishments
Create a list of your strengths, accomplishments, and positive qualities. Engaging in activities that highlight these strengths can boost self-esteem and counteract the tendency to focus only on one’s so-called flaws.
You can also see a therapist who can provide you with a safe space to explore the underlying causes of self-hatred and ultimately build healthier self-esteem.