CBT for Self-Esteem

Self-esteem is defined as an individual’s positive or negative attitude towards self. Low self-esteem is characterized as having an overall negative opinion or evaluation about oneself as a person (e.g., “I’m stupid”, “I’m not good enough”, “I’m a loser”, “I’m not loveable”). Typically, individuals with low self-esteem have deep-seated negative opinions or beliefs about themselves that they mistaken as facts or truths. These beliefs might stem from early life experiences where we learned to have negative judgements about ourselves, such as lack of praise or affection, not fitting in with others, difficulty meeting high standards set by parents, or other adverse life experiences.

Research has shown that low self-esteem is associated and even causes mental health problems, such as depression (Noordenbos et al., 2014; Orth et al., 2008; Sowislo & Orth, 2013; Steiger, et al., 2014). A reciprocal relationship can also be observed where mental illness can also lower self-esteem. For instance, low self-esteem might increase negative thoughts about one’s self-image, which can become a risk factor for depression. Sometimes low self-esteem can be a problem irrespective of it being part of a larger issue (e.g., depression) or a consequence of other issues (e.g., relationship conflict). Regardless, interventions aimed at increasing self-esteem can be both a preventative measure to decrease vulnerability to mental illness but also a treatment to help reduce mental health symptoms and prevent relapse.

When is it time to get help?

As human beings it is normal that there are times we experience a lack of self-confidence, doubt our abilities, or think negatively about ourselves. However, if you notice that low self-esteem is negatively affecting your performance at work or school, you become easily distressed or bothered by criticism, you withdraw from leisure or other activities, neglect taking care of yourself, and/or other disruptions in daily functioning then it might be time to seek professional help.

How can CBT help with low self-esteem?

Cognitive-Behavioural Therapy (CBT) is an evidence-based practice that is widely used to help individuals with low self-esteem. Individuals will learn to identify their thoughts, emotions, physical sensations, and behaviours that contributes to one’s negative evaluation about self. Treatment may involve direct and indirect treatments that enhance self-esteem, including but not limited to:

  • Fostering more flexible, realistic thinking using facts and evidence about oneself (e.g., “I have achieved goals in my life”) rather than relying on interpretations that might not be true (e.g., “it feels like I am a failure”)
  • Addressing unhelpful rules and expectations that cultivate low self-esteem (e.g., “If I do this, then I will fail”) to become more helpful and flexible (e.g., “If I do this, then it is likely that I will do relatively well, but if I do not then I can problem-solve and cope”)
  • Modifying behaviours that further perpetuate low self-esteem (e.g., avoidance) and developing more adaptive behaviours (e.g., approaching situations)
  • Developing more balanced core beliefs about oneself via evidence-gathering and conducting experiments to challenge old beliefs that might not be entirely factual

How can the team at Oakville Centre for Cognitive Therapy help?

At the Oakville Centre for Cognitive Therapy, we have trained psychologists with experience in addressing low self-esteem. If you are experiencing low self-esteem and are interested in receiving evidence-based treatment, please contact us at 905-338-1397 or email us via the Contact Us page of our website.

References

Noordenbos, G., Aliakbari, N., & Campbell, R. (2014). The relationship among critical inner voices, low self-esteem, and self-criticism in eating disorders. Eating disorders, 22, 337-351. https://doi.org/10.1080/10640266.2014.898983

Orth, U., Robins, R. W., & Roberts, B. W. (2008). Low self-esteem prospectively predicts  depression in adolescence and young adulthood. Journal of Personality and Social Psychology, 95, 695-708. https://doi.org/10.1037/0022-3514.95.3.695

Sowislo, J. F., & Orth, U. (2013). Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies. Psychological Bulletin, 139(1), 213-240. https://doi.org/10.1037/a0028931

Steiger, A. E., Allemand, M., Robins, R. W., & Fend, H. A. (2014). Low and decreasing self esteem during adolescence predict adult depression two decades later. Journal of Personality and Social Psychology, 106(2), 325-338. https://doi.org/10.1037/a0035133

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