Self-Esteem Test
Take our free self-esteem test based on the Rosenberg Self-Esteem Scale. Measure your self-worth, confidence, and self-acceptance. Instant results.
What is self-esteem?
Self-esteem refers to the overall sense of value and worth you assign to yourself — how positively or negatively you evaluate yourself as a person. Unlike self-confidence (which is context-specific) or self-efficacy (which is task-specific), self-esteem is a global evaluation that underpins how you approach life, relationships, and challenges.
Psychologists distinguish between contingent self-esteem (which fluctuates based on external outcomes — success, approval, appearance) and non-contingent or stable self-esteem (which remains relatively consistent regardless of what happens). People with contingent self-esteem are highly sensitive to success and failure, often alternating between grandiosity and collapse. Stable self-esteem is more reliably associated with wellbeing.
Low self-esteem is not simply modesty. Research shows it's a risk factor for depression, anxiety, unhealthy relationships, avoidance of challenges, and greater susceptibility to others' negative evaluations. Importantly, the relationship is bidirectional — depression and anxiety also lower self-esteem, creating reinforcing cycles that require simultaneous attention.
Building healthy self-esteem
The most durable route to improved self-esteem is through action — not positive thinking alone. Research by Neff, Crocker, and others suggests that self-compassion (treating yourself with the same kindness you'd offer a friend in difficulty) is a more reliable predictor of wellbeing than self-esteem per se, partly because it doesn't require external success to maintain.
Behavioural activation — doing things that are meaningful and aligned with your values, even when you don't feel like it — reliably improves self-regard over time. Setting realistic goals and following through, acknowledging small wins, reducing avoidance, and gradually taking on challenges that confirm your competence all build genuine self-esteem from the inside out.
Cognitive therapy targets the thought patterns that maintain low self-esteem: all-or-nothing thinking ('I failed so I'm a failure'), discounting positives ('that doesn't count'), and mind-reading ('they think I'm stupid'). Identifying these patterns and systematically testing their accuracy is more effective than simply telling yourself to feel better.
About this test
This test is based on the Rosenberg Self-Esteem Scale (RSES), the most widely used and validated self-esteem measure in psychological research. Since its development in 1965 it has been used in thousands of studies across cultures and age groups. It measures global self-esteem on a 10-item scale.
Your score reflects your current self-esteem level — which can and does change over time with life events, treatment, and deliberate practice. A low score is not a permanent state; it's information about where you are right now.
If your score is significantly low and you've been struggling with self-worth for an extended period, speaking to a psychologist about Cognitive Behavioural Therapy (CBT) or Acceptance and Commitment Therapy (ACT) is a well-evidenced next step. Both have strong outcomes for low self-esteem.
How to Interpret Your Results
| Score Range | Category | What it means |
|---|---|---|
| 0–12 | Low Self-Esteem | Your responses suggest low self-esteem. You may frequently doubt your worth and abilities, which can limit your relationships, career, and wellbeing. |
| 13–22 | Below Average Self-Esteem | You show below-average self-esteem. Self-doubt is present and may sometimes hold you back from opportunities and close relationships. |
| 23–32 | Average Self-Esteem | Your self-esteem is in the average range. You have a reasonably positive self-view with some areas of self-doubt. |
| 33–40 | High Self-Esteem | Your responses indicate high self-esteem. You have a strong, stable sense of your own worth and value. |
Frequently Asked Questions
Is high self-esteem always a good thing?
Not necessarily. Narcissistic self-esteem — which is high but fragile and contingent on external validation — is associated with poor outcomes. Research shows it's stable, non-contingent self-esteem — a quiet, secure sense of worth — rather than high self-esteem per se that predicts wellbeing.
Can self-esteem be improved?
Yes. Self-esteem changes in response to therapy (particularly CBT and schema therapy), behavioural success, improved relationships, and reduced self-critical thinking. Self-compassion practices have also shown consistent evidence for improving wellbeing even when self-esteem per se doesn't dramatically shift.
What causes low self-esteem?
Low self-esteem typically develops from early experiences — particularly criticism, neglect, bullying, or conditional love ('you're only good enough when...'). It can also develop in adulthood following trauma, failed relationships, or prolonged periods of underperformance. The causes inform the most helpful treatment approach.
How is self-esteem different from self-confidence?
Self-confidence is domain-specific — you can be highly confident in one area (public speaking) and unconfident in another (relationships). Self-esteem is global — it's how you feel about yourself as a person overall. You can have low self-esteem but reasonable self-confidence in specific skills, or vice versa.
Does social media damage self-esteem?
Research shows that heavy social media use — particularly passive consumption — is associated with lower self-esteem, especially in adolescents and young adults. Upward social comparisons (comparing yourself to people who appear to have better lives or looks) drive this effect. Active use (creating, messaging) tends to have weaker negative effects.