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How do you see yourself and deal with your successes, failures and goals? Building a balanced self-esteem and a strong self-image can be a challenge, but we can help you get there.
Self-esteem is the foundation of our psychological well-being and a central part of personal development. It reflects how we view ourselves, our worth, and our ability to cope with life’s challenges. Strong self-esteem gives us the courage to try new things, while low self-esteem can lead to anxiety and prevent us from reaching our full potential. Compare self-esteem with self-compassion, which is closely related to self-esteem.
Positive self-esteem: Leads to better decisions, increased resilience and happiness.
Negative self-esteem: Can cause anxiety, depression and limit our ability to develop.
Cognitive behavioural therapy (CBT) is an effective method for improving self-esteem. Through CBT, individuals are given tools to identify and transform negative thought patterns that affect their self-image.
Identify negative thoughts: Learn to recognise and challenge destructive thoughts.
Change behavioural patterns: Develop new strategies for dealing with difficult situations.
Seeking therapy to boost your self-esteem is a brave step. Therapists can offer support and techniques to work on self-image and self-evaluation. They can also help manage the anxiety that can result from low self-esteem. In discussion with your coach or therapist, you can agree on which path is best for you, or if a mixture of different types of therapy has the most potential to help you. One thing to consider, is if you prefer individual or group therapy. The former provides the opportunity to receive personalised guidance tailored to your needs; the latter is about sharing experiences and learning from others in similar situations to your own.
After understanding the basics of self-esteem and its impact on our lives, the next step is to explore how to actively build and maintain strong self-esteem.
CBT exercises can be particularly effective in improving self-esteem. Here are some exercises you can try:
Rethinking: When you notice a negative thought, stop and ask yourself if there is a more positive way to look at the situation.
Role play: Practice different social situations with a therapist or a friend to build confidence and self-esteem when interacting with others.
In everyday life, there are small steps that can be taken to boost self-esteem:
Give yourself recognition: Give yourself credit for your successes, no matter how small.
Challenge yourself: Try new things and go outside your comfort zone. This can be anything from trying a new hobby to taking on new challenges at work.
Building and maintaining strong self-esteem is a continuous process. Through self-reflection, goal setting, and surrounding yourself with positive influences, you can gradually improve your self-image. Remember that professional help, such as therapy and CBT, can offer additional support and tools on this journey.
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Accepting change: Accepting and adapting to change is a key to maintaining a strong sense of self.
Finding new roles: In each new stage of life, explore and embrace new roles and identities.
Self-esteem affects, and is affected by, our relationships, how we experience them and the response we receive in them.
Building healthy relationships is key to building good self-esteem.
Just like other relationships, our professional relationships can have a big impact on our self-esteem. How we feel about our work environment and career has a big impact, so it is important to be aware of how to manage our work life.
In the workplace, it is important that we actively seek and evaluate what is good for us and our personal development as much as what benefits our employer. Good well-being and self-esteem ultimately lead to better, more focused and more conscious performance, precisely because it gives meaning and value to our daily lives. Finding that kind of symbiosis between our personal goals for our well-being and the goal of our work is what builds long-term sustainable relationships, even professionally. To find a harmonious exchange between your self-esteem and your work, you can focus on:
Managing work-related stress is important so that we don’t run out of resources to look after ourselves or risk exhaustion. The way we approach our work creates the conditions for our development. Important concepts to consider are:
Understanding and managing self-esteem through the different stages of life is a continuous process that requires self-awareness and adaptability. By knowing how different life events and relationships affect our self-esteem, we can better navigate these challenges.
Our psychologists and therapists can help you explore these aspects of self-esteem further. Contact us for guidance and support tailored to your unique needs and life situation.
Self-esteem is strongly linked to our overall mental health. Taking care of your mental health is therefore crucial to promoting and maintaining a positive self-image.
Our daily choices and routines have a direct impact on our self-esteem. A healthy lifestyle can strengthen our self-image and self-confidence. Therefore, it is important to create healthy habits that put us in the best possible position. These basic aspects are worth keeping in mind:
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Self-esteem is our perception of our own worth and ability to cope with life’s challenges. It is about how we see ourselves, both our strengths and weaknesses. A balanced self-esteem means that we feel valuable and capable, regardless of external circumstances.
Low self-esteem can appear in many ways. Common signs include negative self-criticism, difficulty accepting praise, avoiding new challenges, or feeling less worthy than others. This lack of self-evaluation can affect both personal and professional relationships.
Self-confidence is about how confident you feel in your abilities, while self-esteem is more related to how you value yourself as a person. You can have high self-confidence in certain situations, such as in your work, but still have low self-esteem.
To improve low self-esteem, you can start by identifying and questioning negative thought patterns. Practice self-compassion and set realistic goals. Sometimes it can be useful to seek professional help, such as therapy or counselling, to work through the root causes of low self-esteem.
Not working on self-esteem can lead to chronic stress, anxiety and depression. It can also affect the ability to build healthy relationships and make it difficult to achieve personal and professional goals. Therefore, it is important to actively work on improving self-esteem.
Social media can have a significant impact on our self-esteem. Comparison with the lives of others, which are often portrayed as perfect, can lead to feelings of inadequacy and self-criticism. It is important to remember that social media often shows an idealised version of reality.
Excessive self-esteem, bordering on self-overestimation, can be problematic. It can lead to unrealistic expectations of oneself and others, as well as difficulties in receiving feedback and learning from mistakes. Being balanced in your perspective of yourself is key to a healthy self-perception.
Building children’s self-esteem involves encouraging them, showing appreciation and love, and helping them learn from their mistakes. It is also important to listen to them and acknowledge their feelings, which helps them develop a strong sense of self-worth.
Self-esteem is not something we are born with, but develops over time through our experiences and relationships. Parents, teachers and important people in our lives play a major role in its development as we grow up.
Absolutely, physical activity has been shown to have a positive effect on self-esteem. Regular exercise can improve our body image, reduce stress and increase feelings of well-being, which in turn can be empowering.
Yes, it is possible to change and improve your self-esteem in adulthood. It requires self-awareness, the willingness to question and change negative thought patterns, and sometimes professional help. Personal development is a lifelong process.
Self-esteem plays a major role in how we interact with others. Low self-esteem can lead to problems such as insecurity in relationships, difficulty setting boundaries, or constantly seeking validation from others. Healthy self-esteem contributes to healthier and more balanced relationships.
At work, self-esteem is important for how we deal with challenges, accept criticism, and cooperate with colleagues. Being balanced can lead to increased productivity, better decision-making and stronger leadership skills.
Meditation and mindfulness can be effective tools for boosting self-esteem. They help reduce stress, increase self-awareness and promote a more accepting and non-judgemental attitude towards oneself.
Yes, there are several exercises that can help. Daily self-reflection, writing down positive qualities about yourself, setting realistic goals, and regularly challenging negative thoughts are some examples. Engaging in activities that you are good at and that give you satisfaction can also help.
Low self-esteem and depression are related but distinct conditions. Low self-esteem involves a negative perception of oneself, while depression is a mental illness with symptoms such as persistent sadness, loss of interest in activities, and physical problems such as difficulty sleeping. However, low self-esteem can be a risk factor for depression.
The influence of the family is very important for the development of children’s self-esteem. A supportive and loving family environment, where the child receives encouragement and positive feedback, helps to build strong self-esteem. Feeling accepted and valued by the family is fundamental to a child’s self-image.
Yes, it is possible. A person can have a positive view of themselves as an individual (good self-esteem) but feel insecure about their abilities or skills in certain situations (low self-confidence). These two concepts are related but different aspects of self-perception.
Helping someone build their self-esteem can be done by providing sincere encouragement, listening and showing understanding, and helping them to feel valued and respected. It is important to avoid negative criticism and instead focus on the person’s strengths and progress.
Self-esteem is subjective and varies over time, so it is difficult to accurately measure it. However, there are psychological rating scales and questionnaires that can give an indication. These tools should be used by qualified professionals in psychology and psychiatry.
Working on your self-esteem is a process you can start whenever you feel ready. If you feel you need help along the way, you are always welcome to contact one of our coaches or therapists who will be happy to guide you and give you advice. To give you an idea of what the process of building self-esteem might look like, we’ve put together the list of steps below.
Together with your coach or therapist, explore your personal strengths and areas where you feel less confident. This provides a foundation to build on.
Set concrete and realistic goals for your personal development. These should be specific, measurable, achievable, relevant and time-bound (SMART).
Learn to accept yourself as you are. Your therapist can help you develop a more forgiving and understanding attitude towards yourself.
Using cognitive behavioural therapy (CBT) or similar methods, identify and challenge negative thoughts that affect your self-esteem.
By making daily notes of things you are grateful for, you begin to see life and yourself in a more positive light.
Learn to be kind and supportive to yourself, especially during difficult times. This can include self-care and encouraging yourself as you would a friend.
Work with your therapist to develop skills for better social interactions and relationships, which can boost your self-esteem.
Together with your coach or therapist, make regular assessments of your progress and adjust the plan as needed.
As you make progress, take time to acknowledge and celebrate your successes. This builds a sense of achievement and strengthens your self-esteem.
Self-esteem is an ongoing process. Continue to work with your therapist to further develop and maintain your self-esteem over time.
Remember: The process of building better self-esteem takes time and patience. Lavendla’s coaches and therapists are here to support you on your journey. We help make the difficult easier.