Self-Esteem Test — Rosenberg Scale (RSES)

What it measures

The Rosenberg Self-Esteem Scale (RSES) measures your overall, global sense of self-worth — how positively or negatively you view yourself as a whole. It does not assess specific skills or domains; it captures the broad feeling of being a person of value.

How it works

You respond to 10 short statements about yourself on a four-point scale from Strongly agree to Strongly disagree. Five statements are positively worded (agreeing raises your score) and five are negatively worded (agreeing lowers your score via reverse-keying). The engine adds your adjusted answers into a single total out of 30, which is then placed into one of three standard bands. The whole check takes about two to three minutes.

Tips for an accurate result

• 1Self-esteem fluctuates — that is normal — A single score is a snapshot. Life events, stress, sleep, and physical health all affect how we feel about ourselves from week to week. If you scored low today, retaking in a few weeks after making small positive changes can be informative.
• 2Self-compassion is evidence-based — Research consistently shows that treating yourself with the same kindness you would offer a friend — rather than harsh self-criticism — builds more stable self-esteem over time.
• 3CBT techniques can help — Cognitive behavioural therapy (CBT) approaches, such as challenging negative automatic thoughts and behavioural activation, have a strong evidence base for improving self-esteem and mood.
• 4Talk to your GP if it persists — If low self-esteem is long-standing, significantly affects your daily life, or is accompanied by persistent low mood or anxiety, a GP can refer you to appropriate support.
• 5Retake periodically — The RSES is most useful as a tracking tool over time. Monthly or quarterly retakes can help you notice whether your self-esteem is improving, stable, or needs more attention.