How to rebuild your self-respect?

Hardships and toxic relationships often end up wounding our self-respect. That process doesn’t always look obvious, but repeatedly accepting disrespect, toxic dynamics, and negative thoughts does tend to lead to this.

If you’ve started noticing signs of poor self-respect in the ways you think and behave, that’s a great start. From there, you can begin to intentionally work your way up and rebuild what you’ve lost. This resource is here to help.

Quick reflection: What is self-respect?

Self‑respect is the internal acknowledgement that your needs, feelings, and rights are just as valid as anyone else's. It’s reflected in the choices you make, the boundaries you hold, and the standards you set for how others engage with you. 

To reflect on where you stand, consider this: Do you follow through on your own limits? Do you speak to yourself with the same tone you’d use with a friend? Are your decisions shaped by your values, or mostly by pressure from others? These questions can help you notice where your self-respect feels strong and where it may need attention.

Tell-tale signs of low self-respect

Low self-respect doesn’t always announce itself clearly. It can be very subtle, enmeshed in the daily choices and compromises you make. Here are some usual signs:

• Accepting disrespect, criticism, or manipulation without pushback

• Struggling to say no, even when something feels wrong

• Belittling your own achievements while magnifying your mistakes

• Shrinking in group settings or hesitating to share your opinion

• Feeling like you need to earn your place in relationships

• Constantly comparing yourself to others and feeling inadequate

• Staying in relationships or jobs that drain your energy and confidence

Why self-respect gets lost

1. Early experiences

For many people, the roots of low self-respect go back to early life. If you were raised in an environment where expressing your feelings was met with criticism, punishment, or silence, you may have internalised the idea that your needs were less important.

That belief can be hard to spot as an adult, but it often shows up in how you relate to others and to yourself.

2. Toxic relationships

Ongoing exposure to someone who regularly ignores your boundaries, manipulates your choices, or treats you unfairly often leads to chronic self-doubt.

Over time, your sense of what’s acceptable shifts. You may begin to think that keeping the peace matters more than speaking up, or that asking for respect is somehow unreasonable. These toxic dynamics leave lasting effects, especially when you start questioning whether you're even allowed to expect better.

3. Self-comparison and internal criticism

A survey by TAL Australia in 2019 revealed that about 43% of Australians place a low self-value in themselves and nearly 79% of Millennials find it difficult not to compare themselves to others. That constant comparison often leads to internal stories of not measuring up.

If you're frequently caught in negative self-talk or perfectionism, you're likely reinforcing beliefs that diminish your sense of self-respect.

4. Ignoring your own limits

When you constantly override your limits to avoid disappointing others or trying to prove your worth, you send yourself a message that your own needs can wait. This can easily turn into a habit, and you might not notice it until you already feel depleted.

If you regularly break promises to yourself, fail to set boundaries, or stay silent in moments that matter, it becomes more difficult to trust your own judgment or sense of self.

How to slowly rebuild your self-respect

Rebuilding your self-respect involves believing that your wellbeing matters, even when part of you isn’t fully convinced yet. Some changes will take time, while others can shift immediately if you’re willing to start healing now.

1. Reflect on your story

It’s a good idea to spend time thinking about when and how your self-respect started to feel shaky. What experiences made you question yourself? When did you start putting other people’s needs before your own

Writing down those experiences or speaking about them out loud can help you recognise patterns that have shaped your current beliefs. Once you see where those beliefs came from, you’re in a better position to choose something different.

2. Notice and change how you speak to yourself

Unhealthy self-talk can be so familiar that you barely notice it. You might tell yourself you’re too sensitive, not doing enough, or always falling short. These internal scripts reinforce a belief that your thoughts and feelings aren’t valid.

Start listening for these patterns. When they appear, practise reframing them. For example, instead of “I always mess this up,” try “I made a mistake and I can learn from it.”

Simple affirmations like “My needs are valid” or “I’m allowed to set limits” help create a new foundation for how you relate to yourself. These kind words are more than comforting, but they’re also corrective.

3. Strengthen your boundaries

Setting boundaries helps clarify where you end and someone else begins.

If you’re new to boundary-setting, begin with situations that feel manageable. You might decide not to answer work messages after 6 pm or to take time before agreeing to social plans.

When you communicate these limits clearly and calmly, you signal to yourself and others that your time and energy aren’t limitless, and that you have the strongest say in how you use them. 

4. Keep your promises to yourself

One of the most powerful ways to restore self-respect is to become someone you can rely on.

If you’ve told yourself you’ll take a walk, speak up in a meeting, or stop replying to messages after a certain hour, follow through. Start small and stay consistent.

The goal isn’t to be perfect, but to build trust with yourself again. Each time you honour a decision that supports your wellbeing, you reinforce the belief that you matter too.

5. Do hard things aligned with your goals

Growth often involves doing things that feel uncomfortable. Maybe that means asking for feedback, applying for a job you don’t feel ready for, or having a direct conversation with someone who crossed a line.

These actions might feel challenging, but they help you reconnect with your own agency. Each time you do something that reflects your values, even when it’s difficult, you reinforce your belief, trust, and respect in yourself.

6. Spend time with people who reflect respect

It’s easier to rebuild self-respect when you’re surrounded by people who treat you with care and fairness. Take note of who listens without interrupting, who respects your choices, and who supports your growth without trying to control it.

These relationships can help remind you of what a respectful connection feels like, especially if you’ve been in environments where that wasn’t the norm.

7. Reconnect with your values

Instead of measuring your worth by how much you do or how others react to you, try reconnecting with what matters most to you. If honesty, kindness, or fairness feel important, ask yourself how you can reflect those qualities in your daily choices.

You don’t need approval from others to live according to your values. When your actions reflect what you care about, self-respect begins to grow more naturally.

Final thoughts

Self-respect doesn’t arrive all at once. It builds slowly through repeated acts of honesty, care, and clarity.

If you’ve found yourself struggling with unhealthy self-talk, broken boundaries, or the impact of a toxic relationship, it’s understandable to feel unsure about how to start again. You can begin by paying attention to how you treat yourself, practising self-kindness, setting boundaries, and following through on the small things you say you’ll do.

If this feels like unfamiliar territory, that’s okay. You’re not starting from nothing. You’re starting from experience. And with steady practice, that experience can become a foundation for something far stronger.

If things feel especially difficult to shift on your own, speaking with a counsellor or psychologist can offer support that’s tailored to your story. Take your time, do one hard thing at a time, and celebrate each win that takes you closer to a healthier level of self-respect.