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Assess your self-esteem with this free 10-question test based on the Rosenberg Self-Esteem Scale, the gold standard in self-worth measurement. Takes about 2 minutes.
The Rosenberg Self-Esteem Scale (RSES) is a 10-item questionnaire developed by sociologist Morris Rosenberg in 1965. It is the most widely used measure of global self-esteem in psychological research. The scale measures overall feelings of self-worth and self-acceptance on a 0-30 point scale.
On the Rosenberg Scale (0-30), scores between 15-25 are considered normal. The average score across large population studies is typically around 22. Scores below 15 suggest low self-esteem, while scores above 25 indicate high self-esteem. Most people fall in the normal range.
Evidence-based strategies to improve self-esteem include: practicing self-compassion (treating yourself as you would a friend), challenging negative self-talk, setting and achieving small goals, exercising regularly, maintaining social connections, and seeking professional help through cognitive-behavioral therapy if needed. Change takes time and consistency.
