CBT for Low Self Esteem
By Dr Liliya Korallo On May 05, 2023
CBT for Low Self-Esteem
A lot of factors direct a person's viewpoint of theirs. These factors may be internal such as what they think of their abilities. Also, these can be external such as what they think others will view them when they act in such a way. Building all these images in the back of their minds, people tend to avoid the little positivity in their lives and contain all the negatives. This alone is enough to derail their mental strength and their self-esteem or belief in themselves. Therapies then remain the only way back once a person goes to the bottom of low self-esteem.
What is Low Self-Esteem?
Self-esteem is the first thing to discuss and put to rest. Every person possesses certain skills and attributes. Mostly, the entirety of the skills an individual possesses is only known by them. Hence, understanding yourself is half the responsibility you have as a human. The other half is to believe in your skills and respect your soul.
Mostly, people avoid understanding that their positive aspects must be judged and respected by themselves and not others. To impress others, they neglect all the positive skills they possess. Only understanding keeps them positive faith in their abilities. The rest, they do not and cannot.
In a low self-esteem condition, a person is not triumphant, happy, and confident in the abilities their bodies possess. If they are not a good speaker, they will not look at the brighter aspect that they may be a good writer. A person doesn't need to be good at everything and something others want them to be good at.
Moreover, low self-esteem is considered a bad omen. It makes you mentally weak and develops thoughts of being unwanted, unloved, and a failure. Once you get deep into a state of not owning and respecting your abilities, you will only find therapies as the way back.
What Causes Low Self-Esteem?
Anything inside you is part of a series of reactions you may not know of. In essence, everything that appears within you or before your eyes is what you have been facing for a long. For example, a person has no ability or confidence to address a crowd, such as during debates and conferences in college, university, or school. It is a result of low confidence that the teacher infuses within the child at college and parents at home.
In general, low self-esteem is simply caused, maintained, and accelerated through some of the common reasons. These include:
Difficulty in meeting parental expectations
Problems fitting in at school or college
High levels of family stress
Neglect and abuse
These being the common issues, there is more to this theory. Lack of positivity in life experiences often fuels and promotes low self-esteem.
Low self-esteem involves a person in some unwanted and unhealthy experiences and situations in their lives. For example, such people must always stay within the boundaries and control. They cannot express themselves since it is not acceptable to the community. Some of their expectations are the tendency to overcompensate and the development of a perfectionist attitude.
The result of these situations and behaviours is that a person begins to think low of themselves. In essence, they tend to avoid public appearance and interaction. This can include being involved in friends' groups, parties, and gatherings. Also, they avoid participating in many school activities, debates, sporting eventing, and competitions. Going for tougher interviews and opportunities remains a dream for them since they have lost their self-confidence.
How Stable is Low Self-Esteem?
Self-esteem stability is a good thing to ask and know of. However, it is something that leaves a little shadow over our lives. After all, it is how a person reacts to it, lives with it, and deals with it. In general, the trend is that self-esteem is low in childhood, increases mildly in adolescence, maximizes in adulthood, and begins to decline in old age.
This trend further suggests that low self-esteem begins and develops in childhood. Also, childhood is when a person can be guided to a better mental future. You can observe that most children tend to have a path carved for them early in childhood, and they tend to follow it blindly for their entire life. Hence, there is much of an impact you can make on a child's mind than an adult's.
Similarly, the more confidence you imply in a child, it will make them stronger and smarter in the future. If not, they will have to live with low self-esteem for their entire lives. Positive activities such as promoting their skills, whatever they may be, and giving them exposure, belief, and support are greatly encouraging. Also, getting them to interact with others in activities such as projects, sports, and events will open wider doors of understanding for them.
In short, you must focus on your child's early life for ways to improve their mindset. And also ensure they only decide through the positive aspects of their minds and not focus on the negatives.
CBT for Low Self-Esteem in London
To combat low self-esteem, various therapies that differ in the positivity of results can be considered. Cognitive Behavioural Therapy, or CBT, is a popular tool to deal with low self-esteem, low confidence, and behaviour in times of negativity.
CBT is a tool for ensuring we understand what needs to be our reaction to different situations. It is not what occurred in your life or what left you in a state of bother. It is about how you judged the situation and made it impact your life. In CBT assessment, the therapist and the client discuss topics such as things bothering them, situations that do not help them gain confidence, and the things they need to address and change within the therapy.
At first, self-esteem CBT therapy is about ensuring the client or patient knows the relationship between their feelings, thoughts, and behaviours. Again, going through different situations is normal, but how you react and behave makes you either confident or unconfident. Your therapist will teach you to trace and write down the errors you consider faulty. Then, they will use your errors to turn them into hypotheses for a test rather than truths to be discriminating.
Types of Negative Thoughts that Lead to Low Self-Esteem
CBT for self-esteem is a perfect tool to improve your behaviour in times of distress. People go through low, many times during their lives and often a single day. Some of the common things a person goes through in their lives include the following negative thoughts:
I am not good enough
I am stupid
I am ugly
I am inferior
I am fat
I am unlovable
I am weak/vulnerable
I am a bad person
I am a failure
I hate myself
How CBT Treats Low Self-Esteem
There can be many methods and approaches involved in treating CBT for low self-esteem cases. These include:
Mapping out history and other psychological processes that ensure low self-esteem continues.
Identifying unhelpful negative patterns such as negative beliefs and thoughts.
Identifying situations that trigger low self-esteem
Challenging negative thoughts and working to change them.
Undertaking behavioural experiments.
Making gradual exposure to challenging situations for better behaviour during distress
Training to shift focus from negative thoughts
How does CBT help me with low self-esteem?
Here are some of the benefits that you gain through CBT for low self-esteem and get self help self-esteem:
Discovering how some thoughts trigger negative patterns within your mind and how you can turn them around.
Use behavioural knowledge to ensure that negative patterns do not disturb the peace of your mind in the future.
Find ways to gain total and complete control over your life.
Discovering new ways of thinking and behaving in times of distress.
Learn new strategies to help you combat yourself in different situations in your life.
How do I gain confidence?
The simplest way of gaining confidence is to fight your fear. The things that scare you, such as facing a crowd and speaking to them, can be considered a task to challenge yourself and give yourself this exposure to speaking to crowds by participating in such activities. Only by challenging your fears can you gain confidence