As promised, I’m shifting the focus of Mental Health Matters to discuss ways I’ve learned to be a less codependent version of myself. This week, I’ll discuss one of the characteristics of being codependent: having low self-esteem.
Self-esteem is defined as the manner in which we evaluate ourselves. For example, I’ve always believed myself to be a pretty and intelligent person, thus creating high self-esteem.
However, self-worth is the belief that you are loveable and valuable regardless of how you evaluate your traits. Your self-worth is directly related to your childhood. For example, because I was abandoned as a baby and then later as an adolescent, I believed I was literally worthless. Underneath my highly rated self-esteem was a very low self-worth. I truly believed I didn’t deserve love.
But over time, I’ve developed a higher sense of self-worth with these three practices:
Remove Personal Value from Abandonment. As a person who was abandoned by her birth and adoptive parents, I constantly wondered why? Why was I left? What was wrong with me? Because I’m analytical, the conclusion that made sense was…I guess they didn’t love me. To establish a higher self-worth, I had to separate my parents’ actions with how much they valued or loved me. Like all adults, each of my parents had their own reasons for how they lived life. And although their actions negatively impacted me in some ways, it had nothing to do with my worthiness but, rather, everything to do with their own issues and rationales. There is no reason for me to take any of my parent’s choices personally and there is definitely no reason to assign my value to their decisions.
Enact Self-Love. The other day, I was listening to Dr. Shefali Tsabary. Loosely paraphrased, she suggested that if four basic needs weren’t met by aged two, then you’re not going to receive them unless you give them to yourself. My experience tells me she’s right. Once I realized I had low self-worth, I knew one thing I had to do was love my own self. So, six years ago, I visualized myself as a five-month-old abandoned baby. Being a mother, I knew a baby needed physical contact, food, and security. In my imagination, I picked up baby kg, hugged myself, and told myself: I love you. You matter. Just last month, I learned that you can also give yourself a hug as a way to show yourself love. This month, I’ve continued my self-love work practice by reading and enacting Louise Hay’s mirror work. Self-love, for someone who hasn’t had it, can be ongoing work. But it’s worth it. I mean, who else is better equipped to remind myself that I’m worthy of love than me?
I AM Statements. A therapist once pointed out that I used the phrase I’m not important a lot. Whenever a family member or friend didn’t do something I’d asked, then I concluded it was because I wasn’t important. The therapist suggested a homework assignment: Write I am important, repeatedly. I’d already been keeping a gratitude journal, so I began writing it there. After I realized I had to love myself, I added I am love to the list. I also write I am adequate as a way to remind myself that I am fine just the way I am…today…in this moment. Whether I have achievements, people, or neither…I am adequate being who I am. I’ve written these statements at least four times a week for almost ten years.
So, what does this have to do with codependence? Although Beattie only mentions self-esteem, I firmly believe that low self-worth can also lead to unhealthy, codependent attachments. For me, each relationship, including my marriage, served to prove that I was lovable and worthy of love, that I mattered.
These three strategies have helped me to know my worth, and consequently, have made me less likely to develop relationships to prove my value.
If necessary, I hope what I’ve shared works for you, too. And if you have more suggestions to add, please feel free to do so in the comments.