Low self-esteem can have a devastating effect on all aspects of your life, from work and relationships to health. But with mental health counseling, you can improve your confidence level and boost your self-worth. At Calmerry low self esteem therapist, you will only be assigned to a licensed therapist in your state. Our therapists are all trained and licensed clinical psychologists, marriage/family therapists (LMFT), clinical social workers (LCSW/LMSW), or licensed professional counselors. Each holds either a Master’s Degree or Doctorate in their fields of specialization; additionally they have been certified and recognized by their state’s professional body after completing all necessary educational requirements, examinations, and practice.
These steps are based on cognitive behavior Self Esteem therapy.
Recognize situations which may impact self-esteem
Take into account the situations that can cause you to lose your self-esteem. Here are some common triggers:
- Presentation of a school or work project
- Crisis at home or at work
- Issues with family, loved one, coworker or any close contact
- Alterations in life roles such as job loss or child departure
- Be aware of your thoughts and beliefs
- Acquire new skills or abilities.
Once you’ve identified the situations that lower your self-esteem, take note of your thoughts about them. This includes how you perceive the situation and any negative self-talk you might use (if applicable).
Your thoughts and beliefs can be positive, neutral or negative. They could be rational based on facts or logic; alternatively they might be irrational due to false assumptions.
Consider whether these beliefs are accurate. What would you tell a friend about these opinions? Obviously, you wouldn’t share them if you weren’t comfortable doing so.
Negative thinking Self Esteem should be confronted and challenged.
Consider whether your perceptions are supported by logic and facts. Could there be another explanation available?
It can be challenging to recognize flaws in your reasoning. Even though these are simply opinions, long-held beliefs and thoughts may appear factual at first glance.
Be mindful of any thoughts that could cause you to doubt yourself or lead you down a path towards self-loathing.
- All-or-nothing thinking. This way of viewing everything as either positive or negative can lead to the misconception that if I fail at something, it’s an act of failure.
- Mental filtering. Sometimes we tend to focus on the negative and not see the positive. This can cause us to interpret events differently – for instance, saying something like, “I made an error on this report and now everyone will see that I’m unsuitable for the job.”
- Converting positives into negatives. This could indicate that you discount your accomplishments and other positive experiences, believing them not important. I can honestly say that my test scores weren’t impressive due to how straightforward the material was.
- Avoid Jumping to Negative Conclusions. Sometimes we may make assumptions based on insufficient evidence when there simply isn’t any. For instance: “My friend hasn’t responded to my text so I must have done something wrong to upset her.”
- It’s easy to mistake feelings for facts. Beliefs or emotions can be mistaken for actual outcomes – such as saying, “If I feel like failure, then surely that must be the case.”
- Negative self-talk. You might diminish yourself or make fun of your mistakes, saying things like, “I don’t deserve anything better.”
Change your Self Esteem beliefs and thoughts
Replace negative thoughts that are false or untrue with positive ones that are accurate and encouraging. These strategies are achievable:
Be positive and kind to yourself. Don’t despair when a situation doesn’t go your way; instead, focus on the positive. Even though it may be challenging, you can manage it.
You are capable of forgiveness. Everyone makes mistakes, but these don’t define who you are as a person – these are simply moments in time that need to be forgiven and moved on from. You can say with confidence “I made an error, but that doesn’t make me any less of a person.”
Avoid using words such as’should’ and’must’ when speaking to yourself. These can be overwhelming and lead to excessive demands placed upon yourself. Eliminate these phrases from your vocabulary to gain a better insight into yourself.
Focus on the positive. Take time to appreciate all of life’s accomplishments, and remember the skills you’ve used to conquer difficulties.
Take stock of what you have learned. How can you ensure it is an even more positive experience next time around?
Label upsetting thoughts. Negative emotions can serve as reminders to break unhealthy patterns. Ask yourself: “How can I make this less stressful?”
Encourage yourself. Your positive actions can make you proud; for instance, “My presentation wasn’t perfect, but my colleagues asked questions and remained engaged,” which means I achieved my goal.
These steps can also be utilized to assist individuals in accepting and committing to therapy.
Situations or conditions which cause distress should never be ignored or overlooked.
Consider any situations or circumstances that might diminish your self-worth and pay close attention to how they make you feel about yourself.
Retire from Negative Thoughts
Negative thoughts can come back to you multiple times. It is essential to recognize them, take a step back, and not get stuck in them. There’s no need to change them; instead, distance yourself from them – after all, they are just words!
Accept Your Thoughts
Accept your thoughts rather than trying to resist or be overwhelmed by negative feelings or thoughts. They don’t have to be unpleasant; allow yourself to feel them fully.
Negative thoughts do not need to be eradicated or controlled; you can simply reduce their influence over your decisions and actions.
These steps may seem intimidating at first, but with practice they will become easier. Recognizing your thoughts and beliefs about low self-esteem will enable you to change them; accepting yourself as a valuable individual will enable this change. Your confidence levels will soar and your sense of wellbeing will improve as a result.
These are just a few of the many ways you can take extra care of yourself. Be sure to:
Take care of your health. Following healthy living guidelines is important. Make time to exercise at least 30 minutes each day, and consume plenty of fruits, vegetables and other nutritious foods. Limit sweets, junk food and saturated fats in your diet.
Make time for what you love. Create a list of tasks on your list that you enjoy doing, and try to check something off each day.
Spend time with those who make you smile. Do not let those who aren’t treating you well sap away your happiness.