Knowing your worth and embracing self-care: tips from health coaches

Imagine a world where you are a priority. That’s not selfish — it’s essential. When you take care of yourself, you’re better equipped to support those around you with energy, patience, and joy.

At the heart of this is self-worth — the deep belief that you matter, just as you are. It’s about recognizing your value, not because of what you achieve or how others see you, but simply because you exist. When you believe in your worth, you're more likely to treat yourself with kindness (self-compassion), make choices that support your well-being (self-care), and build healthy confidence (self-esteem).

In this article, explore how to strengthen your sense of self-worth with tips from Hinge Health health coaches.

Understanding self-worth and self-esteem

Self-worth

Self-worth is the intrinsic value you place on yourself as a person. It’s your inner concept of yourself and your value as a person, which doesn’t depend on your accomplishments, status, or what others think of you. 

Healthy self-worth can look like:

• Feeling confident and secure in yourself

• Easily setting and respecting boundaries

• Believing you deserve love and respect

• Taking care of your own needs and desires

Low self-worth can show up as:

• Looking for approval from others

• Having trouble saying no or setting limits

• Feeling you don’t deserve love and respect

• Ignoring your own needs and wants

Self-esteem

Self-esteem, on the other hand, involves how you feel about yourself based on your achievements and the approval of others. It can change more easily and is affected by things like success, praise, and recognition. While self-esteem is important, it can be fragile and dependent on outside factors.

Why self-worth matters

Both self-worth and self-esteem are important for a healthy, fulfilling life. High self-esteem can make you feel more confident and motivated. High self-worth helps you stay strong and resilient no matter what, especially when facing challenges. Knowing your worth supports your mental and emotional health. When you value yourself, you are more likely to make choices that support your well-being and less likely to make choices or accept situations that don’t.

How to build self-worth

Knowing your worth is a journey that involves nurturing your inner self and recognizing your inherent value. Here are some tips from Hinge Health health coaches to help you cultivate a stronger sense of self-worth.

Practice gratitude

Practicing gratitude helps shift your focus from what is lacking to what is abundant in your life, fostering a positive mindset and reinforcing your value. By appreciating the good things, you build a foundation of self-regard and resilience.“Cultivating self-awareness and practicing gratitude daily can boost your mood, lift your spirit, help you work toward more positive outcomes in various aspects of your life,” says Kimberley Plancich, a national board-certified health and wellness coach (NBC-HWC). “This shift in perspective can significantly enhance your overall well-being.”

Focus on your strengths

This can help you recognize your unique value and capabilities, which can boost your self-esteem and self-worth. “It's so easy to get caught up in what you can't do, and that can quickly send your self-worth into a spiral," says Fran Clowse, NBC-HWC, a health coach at Hinge Health. “True power lies in focusing on what you can do. Start small by listing just a few things: I can move my body. I can cook a delicious meal. I can take a moment to listen to someone in need. These small acts of goodness can help you uncover your inherent value. Your self-worth is already there, waiting for you to notice it.” 

Another tip: "Be intentional about spending time in places where your unique strengths are encouraged and valued,” says Hinge Health coach Matthew Goblish, NBC-HWC. “This could mean joining a group that shares your interests, spending time with people who appreciate you for who you are, or volunteering for a cause you care about."

Challenge negative self-talk

Challenging negative self-talk helps you break free from mental scripts that hold you back and helps you know your worth by fostering a more positive, realistic self-image. "I try to encourage myself with the same words I’d use for a loved one,” says Hinge Health coach Lisa Pettifor, NBC-HWC. “Whenever my inner critic speaks up, I use those words to bring out my inner ally."

Do activities that boost self-esteem

Prioritizing activities that boost your self-esteem is essential for knowing your worth. Engaging in activities that bring you joy or allow self-reflection, like favorite hobbies, journaling, and mental health therapy can help you feel better about yourself and enhance your ability to support others.

"This is your invitation to find one thing that brings you joy and that will fill your cup over time,” says Angela Velez, NBC-HWC, a health coach at Hinge Health. “You can enjoy it guilt-free, knowing that it’s also helping to build your self-worth.” 

Nurture self-compassion

Kristin Neff, PhD, a prominent psychologist and researcher describes self-compassion as: “... being kind and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism. We’re warm and supportive when confronted with the imperfection of life rather than cold or harsh. We’re helpful and encouraging, like a good friend, coach or mentor would be.  This inner support allows us to feel safe and puts us in a better frame of mind to cope with challenges or make needed changes in our lives.”

Dr. Neff’s research shows that self-compassion helps you manage stress more effectively and bounce back from setbacks more easily. It can lead to greater overall happiness and satisfaction. Self-compassion can include:

• Treating yourself with kindness and understanding when you make mistakes.

• Recognizing that suffering and failure are part of the human experience.

• Being present and mindful of your emotions without judgment.

Techniques for cultivating self-compassion can include:

• Practice self-compassion meditation to cultivate a sense of kindness and understanding toward yourself. “Mindfulness and meditation are great ways to tune into your inner voice and intuition, which helps you see the unique gifts you bring to the world,” says Plancich. 

• Write self-compassionate letters to yourself offering words of encouragement and support.

• Take self-compassion breaks throughout the day to check in with yourself and offer kindness and encouragement.

“Self-compassion isn’t about perfection; it’s about honoring where you are and giving yourself credit for the strength you’ve shown," says Hinge Health coach Carey Lynn Garcia, NBC-HWC. “In every moment, remind yourself: you are enough,” she adds.

Practice self-care

Self-care is the practice of intentionally taking care of your physical, emotional, and psychological health. It involves small, manageable actions that help you feel better and more grounded, such as taking a warm bath, going for a walk in nature, making time for a conversation with a friend, or reading a book you enjoy. “Prioritizing self-care isn't a luxury — it's necessary to feel your best, thrive, and be present," says James Louie, NBC-HWC, a health coach at Hinge Health. 

You can use the T.I.M.E. framework to incorporate self-care into your daily life and help you know your worth:

• T: Thoughts: Be mindful of your thoughts and self-talk. Pay attention to your inner voice and how it affects your feelings. Soften or redirect negative thoughts and be kind to yourself. “One of my favorite quotes is by Amy Poehler who describes looking in the mirror, pointing to her reflection, and saying, ‘Amy is my friend, be nice to Amy,’” says Mikayla Larson, NBC-HWC, a health coach at Hinge Health. “As simple as this may seem, there’s something profound about recognizing and being mindful of our inner voice.”

• I: I Need: Focus on your basic needs, like sleep and nutrition. Ensure you have a restful sleep routine and eat foods that nourish your body and mind. "You truly are worth listening to your own needs and taking time to care for yourself,” says Hinge Health coach Kathy Stolecki, NBC-HWC.

• M: Movement: Engage in activities that benefit both your mind and body. Exercise, hydration, and healthy meals are all forms of self-care that honor your well-being. "Choosing to prioritize your health and well-being is a powerful act of self-compassion," says Theisen. “Each time you give yourself a dose of nourishing exercise, you honor your current abilities and future possibilities.” 

• E: Ease: Find moments of joy and relaxation. Laughter and small moments of ease, like watching a funny video or practicing deep breathing, can significantly improve your mental and physical health. “As the old adage says, you can't pour from an empty cup, " says Angela Velez, NBC-HWC. “When you fill your own cup, you're able to pour from it generously.”

Overcoming obstacles to building self-worth

Common barriers that can prevent you from knowing your worth by practicing self-compassion and self-care include:

• Perfectionism. Believing you must be perfect to be worthy can hinder your ability to practice self-compassion and self-care.

• Fear of failure. Fear can prevent you from taking risks and trying new self-care activities.

• Social pressures. External expectations can make it difficult to prioritize your own needs.

Hinge Health coaches recommend these strategies to overcome obstacles to building self-worth and practicing self-compassion and self-care:

• Set boundaries. Learn to say no to things that do not align with your well-being.

• Reframe negative thoughts. Challenge and reframe negative self-talk to more positive and realistic thoughts.

• Seek support. Connect with friends, family, or a therapist for guidance and encouragement.

Health coach tip: Productivity doesn’t equal worthiness

"Your value isn’t measured by how much you check off your to-do list or how busy you are,” says Hinge Health coach Ivelise McLaurin, NBC-HWC. “Productivity does not equal worthiness. Remove items from your list, take a deep breath, and connect with the beauty within that is quietly waiting for your attention."

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Brillon, P., Dewar, M., Paradis, A., & Philippe, F. (2023). Associations between self-care practices and psychological adjustment of mental health professionals: a two-wave cross-lagged analysis. Anxiety, stress, and coping, 36(5), 603–617. doi:10.1080/10615806.2023.2178646 

2. Compassion. (2021, October 26). Retrieved from https://self-compassion.org/

3. Chen, S. (2018). Give Yourself a Break: The Power of Self-Compassion. Harvard Business Review. https://hbr.org/2018/09/give-yourself-a-break-the-power-of-self-compassion 

4. Khazan, O. (2016, May 6). Forget Self-Esteem—Try Self-Compassion Instead. The Atlantic. https://www.theatlantic.com/health/archive/2016/05/why-self-compassion-works-better-than-self-esteem/481473/ 

5. Louie, D., Brook, K., & Frates, E. (2016). The Laughter Prescription: A Tool for Lifestyle Medicine. American journal of lifestyle medicine, 10(4), 262–267. doi:10.1177/1559827614550279 

6. Neff, K. (2003). Self-Compassion: an Alternative Conceptualization of a Healthy Attitude toward Oneself. Self and Identity, 2(2), 85–101. doi:10.1080/15298860390129863 

7. Neff K. D. (2009). The Role of Self-Compassion in Development: A Healthier Way to Relate to Oneself. Human development, 52(4), 211–214. doi:10.1159/000215071 

8. Neff, K. (2011). Self-Compassion : The Proven Power of Being Kind to Yourself. HarperCollins Publishers. 

9. Neff, K. (2013). The space between self-esteem and self compassion: Kristin Neff at TEDxCentennialParkWomen [YouTube Video]. In YouTube. https://www.youtube.com/watch?v=IvtZBUSplr4 

10. Neff, K. (2024). What is self-compassion? Self-Compassion. https://self-compassion.org/what-is-self-compassion/ 

11. Muris, P., & Otgaar, H. (2023). Self-Esteem and Self-Compassion: A Narrative Review and Meta-Analysis on Their Links to Psychological Problems and Well-Being. Psychology research and behavior management, 16, 2961–2975. doi:10.2147/PRBM.S402455

12. Riegel, B., Dunbar, S. B., Fitzsimons, D., Freedland, K. E., Lee, C. S., Middleton, S., Stromberg, A., Vellone, E., Webber, D. E., & Jaarsma, T. (2021). Self-care research: Where are we now? Where are we going?. International journal of nursing studies, 116, 103402. doi:10.1016/j.ijnurstu.2019.103402 

13. Thompson, B. (2021, October 4). Psychologist Mark Leary on Self-Compassion. Seattle Anxiety Specialists - Psychiatry, Psychology, and Psychotherapy. https://seattleanxiety.com/psychology-psychiatry-interview-series/2021/10/4/psychologist-mark-leary-on-self-compassion