cbt homework for self esteem

How to Boost Self-Esteem: 12 Simple Exercises & CBT Tools

We may find ourselves taking fewer career risks, withdrawing from social engagements, and even avoiding making new friends (McKay & Fanning, 2016).

Research has shown self-esteem to be a powerful internal monitor of the degree to which our “need for social inclusion is satisfied or threatened” (Orth & Robins, 2019, p. 336).

Self-esteem is vital for our psychological wellbeing, and its absence is likely to leave many basic needs unfulfilled (McKay & Fanning, 2016).

This article explores what we mean by self-esteem and introduces techniques and tools to develop it further.

Before you continue, we thought you might like to download our three Self-Compassion Exercises for free . These detailed, science-based exercises will not only help you increase the compassion and kindness you show yourself, but also give you the tools to help your clients, students, or employees show more compassion to themselves.

This Article Contains:

What is self-esteem, 2 real-life examples, how to boost self-esteem, 3 self-esteem activities & exercises, cbt for improving self-esteem, 6 helpful workbooks & worksheets, assessing self-esteem: a scale & questionnaire, helpful resources from positivepsychology.com, a take-home message.

While researchers have long been fascinated by what self-esteem is , how it first emerges in childhood, and how it changes across our lifespan, only in the last couple of decades has a more precise understanding begun to emerge (Orth & Robins, 2019).

Self-esteem is a subjective construct, well suited to being measured through self-report. It does not necessarily offer an objective reflection of a person’s competencies, characteristics, or even how others see them.

Typically, researchers distinguish between global and domain-specific self-esteem. Globally, it relates to how the individual evaluates their worth, while domain-specificity indicates feelings of worth in a single area, such as physical appearance, relationships, and intellectual capability (Orth & Robins, 2019).

How does self-esteem develop?

Although research suggests global self-esteem is influenced by both genetic (approximately 40%) and environmental factors, it remains unclear exactly how it emerges in early life (Orth & Robins, 2019).

While one bottom-up view suggests self-esteem arises as a child forms beliefs about their talents in specific domains, another proposes it evolves from early experiences of meaningful interpersonal relationships. Self-esteem research recognizes the importance of the family environment, including the quality of the parental relationship (Orth & Robins, 2019).

How stable is self-esteem?

Self-esteem varies across situations and age; much of the research suggests it is low in childhood, increasing in adolescence, at its maximum in adulthood, then reducing in old age. However, it remains relatively stable throughout our lives in relation to others, and “the evidence supports the notion that self-esteem is an enduring personality characteristic” (Orth & Robins, 2019, p. 331).

Unless we focus on changing it, if we are insecure as children, we are likely to be so in adulthood.

What influences the development of self-esteem?

We all differ in how our self-esteem changes over time. Much of these individual differences are influenced, sometimes indirectly, by the following factors (Orth & Robins, 2019):

• Gender and ethnicity
• Social relationships
• Socioeconomic status
• Work success
• Stressful life events
• Cultural context

For example, the influence of gender on self-esteem is small and typically reduces as adolescents move into adulthood (Ramachandran, 2012). Any effect of gender on self-esteem is also, most likely, indirect. In some cultures, women are given lower status, and in some situations, women are treated differently in work and educational environments (Orth & Robins, 2019).

Social relationships have a considerable impact on our self-esteem. “Self-esteem is an internal monitor of the degree to which the individual’s need for social inclusion is satisfied or threatened” (Orth & Robins, 2019, p. 336).

Every seven years, the children were interviewed up until they reached middle age.

At seven years old, one of the participants, Suzy, was a heartfelt young child, very capable of expressing enthusiasm and pleasure in her life. By the age of 14, she had become withdrawn, stepping back from what interested and excited her as a young child.

By 49, having led a turbulent life, she expressed “regret that she failed to take responsibility for herself in life and develop a stronger sense of her self-worth” (Orth & Robins, 2019, p. 328).

It seems a romantic relationship in her 20s had led Suzy’s life satisfaction and self-esteem to soar, but a rollercoaster life thereafter had led to many ups and downs, impacting her degree of self-esteem.

The story of a young entomologist is taken up by Matthew McKay and Patrick Fanning (2016) in their bestselling book Self-Esteem . During job interviews, the entomologist would make bold judgments about the interviewers based on how they were dressed. And when asked questions, he would weigh up what he believed they wanted to hear against a continuous, self-critical monologue.

He had listened to this voice for years. “That was a stupid answer […] you’re a fraud […] do something!” By the end of the interviews, his self-esteem would be through the floor. Having tuned out, his answers became increasingly vague; he developed a slight stammer and had all but given up (McKay & Fanning, 2016, p. 19).

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When we learn to switch off or refute our inner critic, we can stop the cycle of self-sabotage and regain control before harming our sense of self-esteem and self-worth.

Importantly, research suggests that therapy can increase clients’ sense of self-worth ; they begin to see themselves as more deserving and capable (McKay & Fanning, 2016).

Along with cognitive restructuring, which we discuss below, many techniques can help defeat the inner critic, including:

• Identifying strengths While specific virtues, such as humanity and temperance, are associated with good self-esteem and a positive self-view, recognition and repeated use of our strengths can bolster how we see ourselves (Niemiec & McGrath, 2019; McKay & Fanning, 2016).
• Self-acceptance While recognizing our positive qualities and our enduring strengths is vital for self-esteem, it is critical to adopt an attitude and language of non-judgment and self-acceptance of ourselves and others
• Inflexible rules and should’s — Our unbending sense of right and wrong often results from cultural, parental, and peer expectations.
• Perfectionism — Reframing mistakes requires learning to think of mistakes without the painful qualities that make us believe we have failed.
• Extreme vulnerability to criticism — “The trick to handling criticism is not to let it make you forget your self-esteem” (McKay & Fanning, 2016, p. 188).
• Non-assertiveness — Low self-esteem can prevent us from asking others for what we want.

Discussing each problem in therapy and exploring and practicing strategies that help reframe our beliefs can be enormously influential in managing and developing self-esteem.

It is made up of the “cyclical negative thoughts and emotions that turn our singular capacity for introspection into a curse rather than a blessing” (Kross, 2021, p. xix).

Catch the critic through self-awareness

Feeling depressed or generally down on ourselves is often the product of our inner critic. It can, therefore, be helpful to catch self-criticism in the act.

Try the following steps (modified from McKay & Fanning, 2016):

• With your eyes closed, take some slow, deep breaths.
• Relax your body, eliminating tension across your shoulders, legs, abdomen, face, neck, and shoulders.
• Become aware of where you feel tension in your body.
• Focus on that area of your body, and become fully conscious of how it feels.
• Listen to your thoughts that go with the feelings focusing on that body area.

What are those thoughts saying to you? Try to remember when those feelings began. What was the critic saying then?

Regularly performing this exercise will help you become more familiar with the content of your inner critic’s attacks.

Talking back

Once you know how your inner criticism can be damaging and when it typically occurs, it is possible to challenge it.

Talking back to your critic may seem a little odd, but learning to reject your negative programming is incredibly valuable.

When you observe your inner critic at work, try the following two talking back methods (McKay & Fanning, 2016):

• Ask the price

Ask yourself, what price am I paying for the attacks by my inner critic? Create a list of what your inner critic costs you.

For example: I avoid socializing with new people. I constantly think people at work don’t respect me.

Combine the points into statements that you can use to challenge the critic:

I can’t afford this; you are costing me my social life and damaging my career.

• Affirmation of worth

To disarm the critic, especially with deeply held negative beliefs, you must learn to replace its voice with “a positive awareness of your own worth” (McKay & Fanning, 2016, p. 42).

And it’s not easy. You need to challenge long-held beliefs, and recognize you are valuable as a human being.

McKay and Fanning (2016, p. 42) offer the following affirmation examples:

I am worthwhile because I breathe and feel and am aware. I feel pain, I love, and I try to survive. I am a good person.

Your aim is to create a statement that feels authentic for you, one you can use to replace your inner critic.

Self-esteem: how it changes and 2 ways to boost it

The cognitive model associated with Cognitive-Behavioral Therapy (CBT) proposes that dysfunctional thinking exists in all psychological disturbances. A person’s emotional state and behavior can be helped when they “learn to evaluate their thinking in a more realistic and adaptive way” (Beck, 2011, p. 3).

While there are many tools and techniques to improve self-esteem , cognitive restructuring techniques have proven rapid and highly effective.

McKay and Fanning (2016, p. 6) suggest “an exploration of chronic self-talk, a systematic confrontation of cognitive distortions, and the development of a more accurate and compassionate self-evaluation” to elevate a client’s sense of self-worth.

Cognitive restructuring

The therapist begins by exploring the client’s thoughts. What were you thinking or saying to yourself at that time?

It can be helpful for the client to give a name to their inner critic. Providing the voice with an identity means it can be externalized and experienced as an external factor rather than ‘me.’

The client should also be introduced to their healthy voice (their ‘accepting’ or ‘rational’ agent), the one who thinks realistically.

Through helping the client see the dichotomy, it is possible to challenge their harshest critic (themselves) using their healthy voice .

Next, the client should be helped to recognize why they use their critical voice and how it may appear to protect them. For example:

What was the critic saying when you were meeting new people? What do you think the critic was trying to protect you from? How was the critic doing this?

Perhaps the critic was preparing you for rejection or protecting you by encouraging you not to engage.

Once the critic’s function is better understood, it is possible to ask the client what they would be forced to experience if the critic weren’t stopping or limiting them (McKay & Fanning, 2016).

How does the critic help you in this or other similar situations? What are you scared might happen if the critic were silenced?

The client can learn what reinforces the inner critic and how some of their important needs can be met in healthier ways (McKay & Fanning, 2016).

Identifying distortions

Distorted ways of thinking can also lower our self-esteem. By identifying the many types of distortion, they become easier to spot, and it becomes possible to replace toxic language with something more accurate.

Socratic questioning can be a powerful way to expose logical inconsistencies in what is being said and produce a more accurate statement (modified from McKay & Fanning, 2016):

• Questions used to expose overgeneralization: Is it true that you always mess up? Are you saying you never do anything right?
• Questions used to expose faulty labeling: Is it true that a B on the test means you are failing?
• Questions used to expose a lack of evidence: What evidence do you have that people think you are messing up?

Such questioning reveals that our inner voice is not only inaccurate, but incorrect, and there are healthier ways to view our performances and behavior.

Refuting the critic

Over time, the client can learn to confront distortions every time they hear them. By challenging them during self-esteem therapy , it can become easier to fight them in real-world scenarios (McKay & Fanning, 2016).

Catching Your Critic

It is necessary to catch the critic early to build and maintain self-esteem.

It requires vigilance, especially when meeting strangers, people you find attractive, situations where you have made a mistake, and when you risk failure or rejection (McKay & Fanning, 2016).

The Catching Your Critic exercise can help you recognize that inner critic. You should begin to understand when you are most critical and when you need to challenge or reign in your inner critic.

Three Column Technique

Vigilance is crucial in handling cognitive distortions. Once identified, we can refute them (McKay & Fanning, 2016).

The Three Column Technique  is helpful for the identification and rebuttal of cognitive distortion when a situation makes you feel depressed or discouraged.

Discovering and Revising Your Should’s

The Discovering and Revising Your Should’s helps you recognize the statements that define how you feel you should behave and then consider their positives and negatives.

If the ‘should’ is undermining your self-esteem, and the negatives outweigh the positives, then it needs to be cut from your internal self-talk (McKay & Fanning, 2016).

Being Realistic About Your Weaknesses

The Being Realistic About Your Weaknesses worksheet can help you take a fresh look at the qualities you consider weaknesses without using them as instruments for destructive self-attacks that damage your self-esteem (modified from McKay & Fanning, 2016).

Wants Into Words

When our self-esteem is low, it can be difficult to ask for what we want or need.

The Wants Into Words worksheet can help you prepare in advance by constructing an assertive request (modified from McKay & Fanning, 2016).

Goal Setting for Self-Esteem

Goal setting is invaluable in all aspects of our lives. It is particularly beneficial when areas of our life feel bad.

The Goal Setting for Self-Esteem worksheet can help you capture aspects of your life that currently feel bad and assign goals to fix them or reduce their impact.

One of the most widely used and well-validated measures of self-esteem is the Rosenberg Self-Esteem Scale .

The questionnaire contains 10 items (five positively worded and five negatively worded), scored on a Likert scale ranging from strongly disagree to strongly agree (University of Maryland Department of Sociology, 2021).

Prompts include:

I feel that I have a number of good qualities. I feel that I do not have much to be proud of. On the whole, I am satisfied with myself.

Our article discussing the 9 Best Self-Esteem Questionnaires  also includes the Rosenberg Self-Esteem Scale.

17 Exercises To Foster Self-Acceptance and Compassion

Help your clients develop a kinder, more accepting relationship with themselves using these 17 Self-Compassion Exercises [PDF] that promote self-care and self-compassion.

Created by Experts. 100% Science-based.

We have many free self-esteem worksheets and exercises that you can use with your clients to develop their self-esteem.

Here are just a few to get you started:

• Self-Esteem Journal for Adults This worksheet presents a series of journaling prompts that inspire reflection on one’s best attributes and positive aspects of life.
• My ‘Love Letter’ to Myself This exercise helps clients recognize and consider the applications of their many great qualities as a means to strengthen self-esteem and resilience.
• What I See in YOU This group exercise helps clients gain insight into the many wonderful qualities others perceive in them, helping to boost self-esteem and support more positive self-appraisals.
• Shifting Codependency Patterns Codependency could be underpinned by maladaptive thinking patterns, including self-esteem. Use this resource to assess the impact of codependency on relationships.
• Designing Affirmations This worksheet helps clients design positively focused, goal-oriented affirmations that they can regularly practice to encourage greater self-esteem.
• Recommended books 27 Best Books to Improve Self-Esteem , Self-Worth, and Self-Image is a related article with suggestions for books to address low self-esteem, self-esteem for kids and teenagers, and even a few audiobooks.

If you’re looking for more science-based ways to help others develop self-compassion, this collection contains 17 validated self-compassion tools for practitioners. Use them to help others create a kinder and more nurturing relationship with the self.

Our sense of self – who we are – is based on our identity. It builds on our self-understanding, self-concept (basic beliefs about who we are), and, crucially, our self-esteem (Ramachandran, 2012).

While self-understanding suggests a degree of self-knowledge, and self-concept indicates basic beliefs about who we are, “ self-esteem refers to an individual’s subjective evaluation of his or her worth as a person” (Orth & Robins, 2019, p. 329).

And it’s crucial. As McKay and Fanning (2016, p. 1) wrote, “self-esteem is essential for psychological survival,” and without it, our basic needs are likely to go unmet.

While our genes influence self-esteem, it can be transformed by external circumstances and influences, including parenting and therapy. Indeed, cognitive therapy has been shown to raise self-esteem by changing clients’ beliefs and how they interpret life.

Try some of the self-esteem exercises, activities, and worksheets with your clients. They are powerful tools to help them recognize their positive and negative beliefs and cognitive distortions, and identify ways to adopt a less-critical view of themselves.

We hope you enjoyed reading this article. Don’t forget to download our three Self-Compassion Exercises for free .

• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond . Guilford Press.
• Kross, E. (2021). Chatter: The voice in our head and how to harness it . Vermilion.
• McKay, M., & Fanning, P. (2016). Self-esteem . New Harbinger.
• Orth, U., & Robins, R. W. (2019). Development of self-esteem across the lifespan. In D. P. McAdams, R. L. Shiner, & J. L. Tackett (Eds.), Handbook of personality development (pp. 328–344). Guilford Press.
• Niemiec, R. M., & McGrath, R. E. (2019). The power of character strengths: Appreciate and ignite your positive personality . VIA Institute on Character.
• Ramachandran, V. S. (2012). Encyclopedia of human behavior . Elsevier Academic Press.
• University of Maryland Department of Sociology. (2021). Using the Rosenberg Self-Esteem Scale . Retrieved July 5, 2021, from https://socy.umd.edu/about-us/using-rosenberg-self-esteem-scale

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Hi, Its amazing piece of counseling and being a counselor i could relate almost everything and strategies with my present clients. I would love to be your team member for learning more from you guys and polish and enhance my counseling powers. Thank you.

Thank you so much for this very informative article on self-esteem! It will help me greatly as I start my counseling activities.

This is a very informative article. Please keep up with your publishing

thank you Jeremy. This is very helpful. Shall use it with my clients and myself!

Hi Jeremy, I am a psychotherapist and trying to help my own daughter with self-esteem. She has grown up in a very loving family I don’t understand why she criticizes herself a lot. Your article came out like medicine to me although I practice most of them with my clients. I just want to say that I noticed we need to be careful when we accept compliments. There is a risk of living on the compliments. If we don’t get any compliments about something that day we may feel down.

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Exercise 1 - Problem Statements

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Exercise 2 - Goals for Therapy

Exercise 3 - personal strengths / resources, exercise 4 - costs / benefits of change, exercise 5 - personal values, exercise 6 - the cbt junction model, exercise 7 - the cross-sectional cbt model, exercise 8 - the longitudinal assessment, exercise 9 - layers of cognition, exercise 10 - cognitive distortions, exercise 11 - theory a-b exercise, exercise 12 - the cbt thought record, exercise 13 - cognitive disputation "putting your thoughts on trial", exercise 14 - the cbt continuum, exercise 15 - the self-perception continuum, exercise 16 - the cbt responsibility pie chart, exercise 17 - noticing the thought, exercise 18 - four layers of abstraction, exercise 19 - semantic satiation, exercise 20 - the characterisation game, exercise 21 - speed up / slow down, exercise 22 - word translation, exercise 23 - the time-traveller's log, exercise 23a -the time-traveller's log continued, exercise 24 - leaves on a stream, exercise 25 - the traffic, exercise 26 - clouds in the sky, exercise 27 - taming the ape - an anchoring exercise, exercise 28 - the abc form in functional analysis, exercise 29 - pace activity exercise, exercise 30 - graded hierachy of anxiety provoking situations, exercise 31 - the behavioural experiment, exercise 32 - act exposures exercise, exercise 33 - worry - thinking time, exercise 34 - submissive, assertive & aggressive communication, exercise 35 - sleep hygiene factors, exercises 36 - 38.

(Abdominal Breathing, Aware Breathing & The Five-Minute Daily Recharge Practice)

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A brief cognitive change exercise for identifying and altering negative thinking

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Cognitive Behavioral Therapy (CBT) is a highly effective form of psychotherapy that delves into the intricate interplay between an individual’s thoughts, emotions, and actions. While it is often structured as a short-term intervention, its versatile applicability makes it a valuable resource for navigating a wide spectrum of life’s challenges.

By recognizing and reshaping negative thought patterns, CBT empowers individuals to gain greater insight into their emotional responses and behavioral choices. This proactive approach equips people with practical strategies to manage and overcome issues such as anxiety, depression, stress, and even phobias.

If you’re considering therapy and seeking a solution-focused approach that empowers you to take control of your mental well-being, exploring the principles and techniques of CBT could be a pivotal step in your journey to emotional health and resilience.

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What Is Cognitive Behavioral Therapy (CBT)?

CBT is based on the idea that negative or distorted thinking patterns can contribute to negative emotions and behaviors, and that changing these thought patterns can lead to more positive emotions and behaviors.

History of CBT

Cognitive Behavioral Therapy (CBT) has its roots in several psychological theories that emerged in the mid-20th century, including behaviorism and cognitive psychology. Behaviorism focused on the idea that behavior is shaped by the environment and can be modified through conditioning techniques, while cognitive psychology focused on the role of thought processes in behavior.

In the 1970s, Aaron Beck, a psychiatrist and psychologist, further developed cognitive therapy into Cognitive Therapy (CT). CT emphasized the role of automatic negative thoughts in emotional and behavioral problems, and focused on helping individuals identify and modify these thought patterns.

In the 1980s, CT was further developed into Cognitive Behavioral Therapy (CBT), which combined cognitive therapy with behavior therapy techniques. CBT emphasizes the relationship between thoughts, emotions, and behaviors, and aims to help individuals identify and change negative thought patterns and behaviors.

What Happens in Cognitive Behavioral Therapy (CBT)?

CBT typically involves a structured, short-term approach to therapy, often lasting between 12-16 sessions, although this can vary widely depending on your needs and the therapist you’re working with. This is something you’ll decide with your therapist. During these sessions, the therapist and client work together to identify negative thought patterns, develop more positive ways of thinking, and practice new behaviors and coping strategies.

CBT can involve a variety of techniques, including:

Cognitive restructuring

This involves identifying negative thought patterns and replacing them with more positive, constructive thoughts. Here are the steps involved in cognitive restructuring:

• Identify negative thoughts: The therapist helps the individual identify negative thoughts or beliefs that are contributing to negative emotions or behaviors.
• Evaluate the evidence: The therapist helps the individual evaluate the evidence for and against the negative thought. For example, if the negative thought is “I’m a failure,” the therapist may help the individual identify times when they have succeeded and challenge the belief that they are a complete failure.
• Develop alternative thoughts: The therapist helps the individual develop alternative, more balanced or realistic thoughts that can replace the negative thought. For example, instead of “I’m a failure,” the individual may develop the thought “I have strengths and weaknesses, and I can learn from my mistakes.”
• Practice and reinforce new thoughts: The therapist helps the individual practice and reinforce the new, more balanced thoughts through homework exercises and other techniques. The goal is to help the individual integrate the new thoughts into their daily thinking patterns, and develop more positive emotions and behaviors as a result.

Behavioral activation

The goal of behavioral activation is to help individuals develop more positive and adaptive behaviors that can lead to more positive emotions and behaviors.

Here are the steps involved in behavioral activation:

• Identify negative behaviors: The therapist helps the individual identify negative behaviors that contribute to negative emotions or behaviors. For example, the individual may avoid social situations due to social anxiety.
• Develop positive behaviors: The therapist helps the individual develop more positive and adaptive behaviors that can replace the negative behavior. For example, the individual may gradually expose themselves to social situations with the support of a friend or therapist.
• Practice and reinforce new behaviors: The therapist helps the individual practice and reinforce the new, more positive behaviors through homework exercises and other techniques. The goal is to help the individual integrate the new behaviors into their daily routine, and develop more positive emotions and behaviors as a result.

Exposure therapy

This involves gradually exposing the individual to a feared object or situation, with the goal of reducing anxiety and increasing coping skills.

Relaxation techniques

This involves practicing relaxation techniques, such as deep breathing or progressive muscle relaxation, to reduce anxiety and stress.

Homework and practice

The therapist assigns homework exercises and encourages the client to practice new coping strategies and behaviors between sessions.

What Is CBT Good For as a Form Of Therapy?

CBT is a widely used and effective form of therapy, and has been shown to be helpful for a range of mental health concerns. The therapist and client may work on a range of issues including:

Depression / Mood Disorders

Among the diverse challenges that CBT can be applied to, depression and mood disorders stand out prominently. Through CBT, individuals grappling with depression can identify and confront negative thought patterns that contribute to their emotional distress, subsequently fostering more positive ways of thinking that can lead to improved mood and a sense of well-being.

Anxiety  and Phobias

Anxiety is another area where CBT shines. It enables individuals to recognize and challenge the irrational or distressing thoughts that underlie their anxiety, providing them with valuable coping strategies to effectively manage the symptoms.

Furthermore, CBT has been proven effective in addressing phobias by gradually exposing individuals to their feared objects or situations, all while equipping them with the tools needed to manage their fear and regain control over their lives.

Post-traumatic stress disorder (PTSD)

In the realm of trauma, CBT plays a pivotal role in assisting those with post-traumatic stress disorder (PTSD). It aids in the processing and management of traumatic memories while teaching valuable coping mechanisms to manage the symptoms associated with PTSD.

Obsessive-compulsive disorder (OCD)

Likewise, individuals struggling with obsessive-compulsive disorder (OCD) can benefit from CBT by learning to identify and challenge their negative thought patterns, ultimately gaining the skills to manage their obsessive thoughts and compulsive behaviors.

Insomnia is a symptom of many different mental health issues. For individuals grappling with persistent sleep difficulties, CBT offers a structured approach to identify and modify the thought patterns and behaviors that contribute to their sleep problems. Therapists work collaboratively with clients to pinpoint any negative beliefs or anxieties surrounding sleep, such as worries about not being able to fall asleep or stay asleep. By challenging these thoughts and introducing healthier sleep-related behaviors and routines, CBT helps individuals foster better sleep habits. Over time, this can lead to improved sleep quality and duration, alleviating the distress associated with chronic insomnia and promoting overall well-being.

Eating disorders

Eating disorders represent another significant mental health concern where CBT has proven efficacy. Those dealing with conditions like anorexia nervosa, bulimia nervosa, or binge-eating disorder often grapple with distorted thoughts and behaviors related to food, body image, and self-esteem. CBT provides a structured and evidence-based approach to address these issues. Therapists help individuals recognize and challenge their negative thought patterns and behaviors associated with food and body image, encouraging a more balanced and positive perspective. Through CBT, individuals can develop healthier eating habits, rebuild their relationship with food, and cultivate a more positive self-image. The holistic nature of CBT makes it a valuable resource in supporting individuals on their journey toward recovery from eating disorders.

Relationship issues

Healthy and constructive relationships are pivotal for emotional well-being, but negative patterns of communication and interaction can strain even the strongest bonds. CBT assists individuals in recognizing and rectifying these detrimental patterns, whether they involve constant arguments, miscommunication, or unproductive coping mechanisms. By delving into thought patterns and behavioral dynamics within the relationship, CBT equips individuals with the tools to foster healthier and more constructive interactions with their partners, friends, or family members. This not only contributes to improving the quality of their relationships but also enhances their overall mental and emotional resilience, emphasizing the broad-ranging impact of CBT in promoting mental well-being in various facets of life.

Stress management

In today’s fast-paced world, stress has become a prevalent and often debilitating concern. CBT intervenes by guiding individuals to recognize, confront, and challenge negative thought patterns that fuel their stress. Through this process, individuals gain a better understanding of the underlying cognitive distortions that contribute to their feelings of stress and anxiety. CBT equips them with effective coping strategies, which may include relaxation techniques, time management skills, and assertiveness training, to navigate stressors more effectively. By addressing both the cognitive and behavioral aspects of stress, CBT empowers individuals to take control of their responses to stressors, ultimately enhancing their overall well-being and resilience in the face of life’s challenges.

Anger management

In the realm of anger management, CBT offers a structured and evidence-based approach to assist individuals struggling with anger issues. Anger can have detrimental effects on relationships, both personal and professional, as well as on one’s own mental health. CBT helps individuals identify and challenge negative thought patterns and behaviors related to anger. Therapists work with clients to uncover the underlying triggers and beliefs that fuel their anger reactions. Through this process, individuals develop healthier ways of expressing and managing anger, such as assertiveness and communication skills, relaxation techniques, and problem-solving strategies. CBT empowers individuals to gain control over their emotional responses, fostering improved relationships and emotional well-being.

Substance use disorders

For individuals grappling with substance use disorders, CBT offers a structured and goal-oriented approach to recovery. Negative thought patterns and behaviors often play a significant role in substance use, contributing to cravings and relapse. CBT helps individuals identify and challenge these self-defeating thoughts and behaviors, fostering a greater sense of self-awareness. Therapists work with clients to develop coping strategies to manage cravings and triggers, teaching skills such as identifying high-risk situations, developing healthier habits, and building a strong support network. Through CBT, individuals gain the tools and insights needed to break free from the cycle of addiction, promoting lasting recovery and improved mental and emotional well-being.

Who is CBT Good For as a Therapeutic Approach?

Cognitive Behavioral Therapy (CBT) is a versatile and evidence-based approach that can be highly effective across various age groups and therapy formats, including individual therapy, couples therapy, family therapy, and group therapy. Here’s why CBT is well-suited for each of these contexts:

Children and Teens

CBT is particularly beneficial for children and adolescents because it provides practical, skill-based strategies to manage their thoughts, emotions, and behaviors. It is often adapted to be developmentally appropriate, using age-appropriate language and activities. CBT can help young individuals cope with anxiety, depression, behavioral issues, and other common mental health concerns. It empowers them to build resilience and develop lifelong coping skills.

CBT is widely used and effective for adults as it offers structured and goal-oriented techniques to address a wide range of issues. Its emphasis on identifying and challenging negative thought patterns makes it applicable to various life challenges, such as work-related stress , relationship issues, and personal growth .

Individual Therapy

CBT is an excellent fit for individual therapy because it allows for a personalized approach tailored to the individual’s specific concerns and goals. Therapists can work closely with clients to identify cognitive distortions, develop coping strategies, and address thought patterns that contribute to distress. This one-on-one interaction fosters a safe and supportive environment for deep self-exploration and growth.

Couples Therapy

In couples therapy, CBT techniques can help partners address communication issues, conflict resolution, and relationship dynamics. By teaching individuals how to recognize and challenge negative thought patterns related to their relationship, CBT can promote healthier interactions and improve overall relationship satisfaction.

CBT can be integrated into family therapy to address family-wide issues, such as communication breakdowns, conflicts, and behavioral problems. Family members can learn CBT strategies to manage their emotions, communicate more effectively , and work together to overcome challenges, fostering a more harmonious family environment.

Group therapy sessions often incorporate CBT principles and techniques to address a range of issues, from anxiety and depression to substance use disorders. Group settings provide a supportive community where individuals can learn from one another’s experiences and gain valuable insights while practicing CBT skills in a safe and structured environment.

CBT in Combination With Other Therapeutic Approaches

Cognitive Behavioral Therapy (CBT) is often used in combination with other types of therapy, a practice known as integrative or eclectic therapy. This approach recognizes that different therapeutic modalities can complement each other and address various aspects of an individual’s mental health and well-being.

Some of the most common types of therapy with which CBT may be used in conjunction include:

Dialectical Behavior Therapy (DBT)

DBT is a type of cognitive-behavioral therapy that specifically focuses on emotional regulation and interpersonal effectiveness. CBT and DBT are sometimes used together, particularly in the treatment of borderline personality disorder and self-harming behaviors.

Mindfulness-Based Therapies

Mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR) or Mindfulness-Based Cognitive Therapy (MBCT), emphasize present-moment awareness and meditation techniques. When combined with CBT, they can enhance emotional regulation and reduce symptoms of anxiety and depression.

Exposure Therapy

CBT can be paired with exposure therapy to treat anxiety disorders and phobias. Exposure therapy involves gradually confronting feared situations or objects to reduce fear responses, while CBT provides tools to manage anxiety and change thought patterns related to fear.

Interpersonal Therapy (IPT)

IPT focuses on improving interpersonal relationships and communication. When used alongside CBT, it can be particularly helpful for individuals dealing with depression, as it addresses both the emotional and interpersonal factors contributing to their condition.

Emotion-Focused Therapy (EFT)

EFT emphasizes the awareness and regulation of emotions. Pairing CBT with EFT can help individuals develop emotional intelligence and coping skills while addressing cognitive distortions that may contribute to emotional difficulties.

Often used in addiction treatment, Motivational Interviewing can complement CBT by helping individuals explore their motivations for change and enhance their commitment to therapy and recovery.

Gestalt Therapy

Gestalt Therapy focuses on awareness of the present moment and personal responsibility. When combined with CBT, it can help individuals explore their thought patterns and emotional responses within a holistic context.

Psychodynamic Therapy

Psychodynamic therapy delves into unconscious thoughts and past experiences to explore their influence on current emotions and behaviors. Combining CBT with psychodynamic therapy can help individuals gain a deeper understanding of their emotions and thought patterns while also providing practical coping strategies.

Next Steps: Ready to Try CBT?

To explore the potential benefits of CBT and find the right therapist to guide you on this journey, we encourage you to seek out experienced professionals who specialize in this approach.

Many of our therapists are familiar with CBT. You can contact us today for a consultation or to ask questions.

Alternatively, browse our therapist directory to find the therapist who is right for you. You can use the dropdown boxes in the directory to filter for therapists who use CBT under the “how we help” category.

Don’t hesitate to take the step towards finding the support you deserve, as CBT has the potential to be a powerful tool for transformation and personal growth.

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Home » Worksheets » Empowering Self Esteem through Effective CBT Worksheets, Activities, and Exercises in PDF

Empowering Self Esteem through Effective CBT Worksheets, Activities, and Exercises in PDF

In today’s education system, fostering a positive self-image in students is as critical as the academic curriculum. When we talk about ‘self-esteem,’ we refer to a student’s overall sense of their value or worth. It’s the ability to acknowledge one’s strengths and weaknesses while maintaining a positive view of oneself. Low self-esteem can hinder a student’s ability to learn and perform, leading to negative thoughts and a lack of motivation. 

Public school teachers and homeschoolers alike have a crucial role in cultivating self-esteem in their students. One powerful intervention they can use to achieve this aim is self-esteem worksheets. These worksheets are simple yet effective CBT (Cognitive Behavioral Therapy) tools that can help students understand their feelings, challenge negative thoughts , and foster a positive self-image.

Table of Contents

Uncovering the uniqueness of self esteem worksheets, the crucial role of self-esteem worksheets in overcoming low self-esteem in education, effective components of a good self esteem worksheet, the best self esteem pdf worksheets: emphasizing self-worth, how to harness the power of self-esteem worksheets for behavioral change, supplemental tools for bolstering self-esteem and overcoming low self-esteem, conclusion: embrace uniqueness with self-esteem worksheets.

Self-esteem worksheets are carefully designed educational materials that focus on helping individuals identify their feelings and thoughts, particularly concerning their self-worth. These worksheets often come in the form of downloadable PDFs and are structured to guide students through exercises aimed at boosting self-esteem. 

A common misconception is that these worksheets are solely for use by therapists in a clinical setting. However, teachers and homeschoolers can incorporate them into their teaching practices as part of a broader effort to promote mental health and emotional wellbeing in the classroom. Self-esteem worksheets encourage students to acknowledge their strengths and counter negative thoughts, helping them develop resilience and a positive self-perception. 

These exercises may involve different activities, such as journaling, drawing, goal setting, or even mindfulness exercises, and often follow the principles of Cognitive Behavioral Therapy (CBT). CBT is a popular form of therapy that aids in understanding and changing thought patterns leading to negative behaviors or feelings, such as low self-esteem.

As educators, we strive to not only impart knowledge but also to nurture well-rounded individuals who are equipped with the mental and emotional fortitude to navigate life’s challenges. This is where self-esteem worksheets come into play. 

These resources serve as valuable teaching tools, providing structured exercises that aid students in comprehending and enhancing their self-esteem. A robust sense of self-worth contributes positively to a student’s mental health, resilience, and overall satisfaction in life. 

One of the most prevalent issues students face today is low self-esteem, which can lead to a lack of confidence, increased susceptibility to peer pressure, fear of failure, and even depression. By integrating self-esteem worksheets into the educational curriculum, we equip students with the tools to combat negative thoughts and emotions. 

These worksheets encourage introspection, providing a platform for students to recognize and appreciate their abilities and accomplishments. They also help them identify areas for improvement without fostering feelings of inadequacy. The ultimate aim is to develop individuals who believe in their potential and are empowered to reach their goals. 

In addition, self-esteem worksheets aren’t confined to a specific age group. They can be adapted for students across different age groups, making them versatile tools in promoting mental and emotional wellbeing. 

When it comes to self-esteem worksheets, not all are created equal. There are several components that an effective worksheet should incorporate to yield the best results.

Incorporating CBT in Self-Esteem Worksheets:

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that is widely used for improving self-esteem. A CBT-based worksheet will often encourage the students to challenge their negative thoughts and replace them with positive affirmations, leading to a healthier self-perception.

The Interactive Component in Self-Esteem Worksheets:

A good worksheet must be interactive. It should contain various exercises that demand active participation from the students, thus fostering deeper engagement and better outcomes.

Exercise: The Interactive Component in Self-Esteem Worksheets

A worksheet should have interventions that specifically aim to enhance self-esteem. These may include exercises that aid in acknowledging personal strengths, setting and achieving personal goals, or dealing with criticism constructively.

The Advantage of PDF Self-Esteem Worksheets:

A downloadable PDF format is highly recommended as it allows for easy sharing, printing, and accessibility, catering to both classroom and remote learning settings.

Therapist-Guided Self-Help: Maximizing the Effectiveness of Self-Esteem Worksheets

While not always necessary, worksheets that are designed to be used under the guidance of a therapist or a counselor can provide additional benefits. The therapist can provide professional insights, identify potential issues, and guide students through the process more effectively.

These components work together to create an engaging and beneficial tool that promotes self-esteem in students.

With a plethora of resources available online, it can be a daunting task to sift through and find the best self-esteem worksheets. Here are some reputable sources: Teach Simple’s Collection offers a vast range of downloadable educational materials, including a wide variety of self-esteem worksheets. All resources are created by experienced educators and are tailored to meet the needs of both public school teachers and homeschoolers.

It is important for a student’s personal and academic growth to help them build confidence and self-esteem. These traits can affect how they get along with their classmates and deal with problems in and out of school. If you want to help your students feel better about themselves, our worksheets and activities on self-esteem can help.

These worksheets are meant to help students recognize and challenge negative thoughts, set and reach goals, and develop a more positive and confident view of life.

Examining Self-Esteem in the Young: Book 1 By Ready-Ed Publications

Aimed at students from kindergarten up through fourth grade, this mega resource is great for kids with special self esteem needs . Students can work their way through introductory, intermediate, and advanced activities geared to bolster developing self-esteem.

Examining Self-Esteem in the Young: Book 2 by Ready-Ed Publications

Continuing off of Lou Thompson and Tim Lowson’s guidance, book 2 gives students 51 more pages of self-esteem activities to work their way through. You’ll find topics such as what role parents’ should play in developing children’s self esteem, recreation and leisure activities conducive to good self esteem, and interpersonal relationship skills.

Examining Self-Esteem in the Adolescent: Book 1 By Ready-Ed Publications

Self esteem is a lifelong skill to build on. Thompson and Lowson continue their work in their series with this 56-page resource aimed at students in grades 5 through 8. It’s loaded with activities for kids to explore healthy self esteem. Main topics include knowing yourself, conflict resolution, goal setting, risk taking, and more. 

Self-Esteem: Concepts for Activities, Discussion and Insights By Classroom Complete Press

This resource for students in grades 1 through 3 was designed by doctor of education Greta Barclay Lipson. In it, you’ll find activities as well as stories and discussions to improve your students’ self respect. 

Love Letter to Myself Worksheet By Twinkl

You can remind yourself of all the excellent in you by creating a letter to yourself that is positive and that you can read whenever you are having these negative thoughts.

Build your self-esteem. Notice your strengths By Art Of It

This free worksheet contains 8 categories, each with three blanks for students to fill in. Categories include positive qualities about students’ characters, bodies, skills, points of pride, things and people to be grateful for, obstacles overcome, and compliments received. Challenge your students to come up with 3 new items for these categories daily!

Self-Esteem and Character Building Worksheets for Kids and Teens by Mylemarks

Here’s another free printable for your students to work on. It lists 20 “I am” statements such as “I am liked by others,” “I am talented,” and “I am confident.” Students can give themselves a rating for each statement ranging from 1 through 5 to denote where they fall on the spectrum between strongly agree and strongly disagree.

4 Free Printable Self Esteem Worksheets By Freebie Finding Mom

Kelli Bhattacharjee, blogger behind Freebie Finding Mom brings us these 4 free self esteem worksheet printables for young kids. One is for listing things the child likes about themselves, one features fun speech bubbles to fill in after the prompt, “I am awesome because,” with a matching sheet that lists some good examples, and one is a gratitude journal. 

A to Z Amazing Me by very Special Tales

This simple worksheet features each letter of the alphabet with an accompanying blank space. The worksheet prompts students to “write something awesome about yourself starting with each letter of the alphabet.” Check out Clara Muriel’s blog Very Special Tales for even more self esteem activities and games for kids and teens. 

Remember, the key to success with these worksheets is consistency and patience. Progress may not be immediately evident, but with regular use, these worksheets can help students understand and improve their self-esteem.

When it comes to utilizing self-esteem worksheets, there are several steps that teachers and parents can take to ensure they are used effectively.

• Set Clear Aims: Before starting with any worksheet, set clear objectives for what you want to achieve. The aim could be to help the child understand their worth or to change a specific negative thought pattern.
• Acknowledge Progress: While working on self-esteem, it’s important to acknowledge even small improvements. Celebrate these small victories to boost the child’s morale.
• Regular Practice: Like any other skill, improving self-esteem requires regular practice. Make sure to incorporate these worksheets into your weekly routine. 
• Encourage Honest Responses: Encourage children to be honest while answering these worksheets. Honest responses will give them better insights and make the intervention more successful.
• Be Patient: Improvement in self-esteem won’t happen overnight. Be patient and continue the exercises. Over time, you will notice significant improvements.

By following these steps, you’ll be on the right path to effectively using self-esteem worksheets and will start to see improvements in the child’s self-esteem.

While self-esteem worksheets provide an excellent resource for improving a child’s self-worth, they are just one part of a broader intervention strategy. Here are some additional resources you can incorporate:

• Therapist-guided sessions: A trained therapist can help guide children through their negative thoughts and emotions and provide more personalized strategies for improving self-esteem. 
• Cognitive Behavioral Therapy (CBT): CBT is an evidence-based psychological treatment that’s been proven effective for a range of problems, including low self-esteem. It helps individuals identify and challenge their destructive thought patterns and behaviors.
• Books on self-esteem: There are numerous books available that are designed to help children understand and improve their self-esteem. Some great examples include “I Like Myself!” by Karen Beaumont and “The Confidence Code for Girls” by Katty Kay and Claire Shipman.
• Online Platforms : Websites like Teach Simple offer an array of digital resources that can be downloaded and used by both public school teachers and homeschoolers. These resources provide creative and innovative ways to enhance learning and improve self-esteem.

By combining self-esteem worksheets with these additional resources, you can provide a comprehensive approach to boosting a child’s self-esteem.

Building self-esteem is a crucial aspect of child development. It influences their outlook on life, resilience, and overall mental wellbeing. As educators and parents, it’s our responsibility to acknowledge the aim of developing a healthy sense of self-worth in our young ones. Self-esteem worksheets are an invaluable tool in this endeavor, especially when supplemented with other resources like therapist-guided sessions, cognitive behavioral therapy, relevant literature, and comprehensive online platforms. In the end, remember this: Every child has within them the potential for greatness. By equipping them with the right tools and resources, we can help them unearth that potential and let their self-esteem flourish.

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Laurie H. was a fulltime teacher for over a decade and now enjoys using her experience in education for writing.

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Self-Esteem and Self-Criticism Worksheets & Exercises

Resource type

Therapy tool.

"Should" Statements

Information handouts

Am I Experiencing Body Dysmorphic Disorder (BDD)?

Am I Experiencing Low Self-Esteem?

Assertive Responses

Attention Training Experiment

Audio Collection: Psychology Tools For Developing Self-Compassion

Behavioral Experiment

Behavioral Experiment (Portrait Format)

Boundaries - Self-Monitoring Record

Challenging Your Negative Thinking (Archived)

Coercive Methods For Enforcing Compliance

Cognitive Distortions – Unhelpful Thinking Styles (Common)

Cognitive Distortions – Unhelpful Thinking Styles (Extended)

Compassionate Thought Challenging Record

Court Trial Thought Challenging Record (Archived)

Discounting In Perfectionism – The Ratchet Effect

Disqualifying The Positive

Evaluating Unhelpful Automatic Thoughts

Evaluating Your Demanding Standards

Exploring Your Demanding Standards

Fortune Telling

Hindsight Bias

Identifying Your Demanding Standards

Low Self-Esteem - Self-Monitoring Record

Low Self-Esteem Formulation

Motivational Systems (Emotional Regulation Systems)

Negative Thoughts - Self-Monitoring Record

Overgeneralization

Perfectionism Self-Monitoring Record

Positive Core Belief Evidence Record

Positive Qualities Record

Reciprocal CBT Formulation

Rumination - Self-Monitoring Record

Rumination Diary (Archived)

Self Critical Thought Challenging Record

Self-Criticism - Self-Monitoring Record

Self-Criticism Self-Monitoring Record (Archived)

Social Comparison

Therapy Blueprint (Universal)

Understanding Low Self-Esteem

Unified Protocol for Transdiagnostic Treatment of Emotional Disorders (Second Edition): Client Workbook

Treatments That Work™

Unified Protocol for Transdiagnostic Treatment of Emotional Disorders (Second Edition): Therapist Guide

Unmet Emotional Needs

What Are Schemas?

Links to external resources.

Psychology Tools makes every effort to check external links and review their content. However, we are not responsible for the quality or content of external links and cannot guarantee that these links will work all of the time.

• Scale Download Primary Link Archived Link
• Group exercises for improving self esteem Download Archived Link

Guides and workbooks

• Combating self-criticism Download Archived Link
• Building Self-Esteem – A Self-Help Guide | SAMHSA Download Archived Link
• Self-esteem: Boosting your self-esteem | Donna Gilroy | 2004 Download Archived Link
• Issues with self-esteem? | Wellbeing Services South Glasgow Download Archived Link
• How to increase your self-esteem | Beth Murphy, Sam Challis, Mind | 2013 Download Archived Link

Information Handouts

• What Is Low Self-Esteem? Download Primary Link Archived Link
• How Low Self-Esteem Begins Download Primary Link Archived Link
• How Low Self-Esteem Is Maintained Download Primary Link Archived Link
• Acknowledging Your Positives Download Primary Link Archived Link
• Negative Self-Evaluations Download Primary Link Archived Link
• Adjusting Negative Core Beliefs Download Primary Link Archived Link
• Adjusting Rules and Assumptions Download Primary Link Archived Link
• Overcoming Biased Expectations Download Primary Link Archived Link
• Healthy Self-Esteem Download Primary Link Archived Link
• What Is Self-Compassion? | Centre For Clinical Interventions Download Primary Link Archived Link
• How to nurture your child’s self esteem | CFERT Download Archived Link

Information (Professional)

• Being assertive (OCTC Practical Guides) | Helen Kennerley | 2016 Download Primary Link Archived Link

Self-Help Programmes

• Module 1: Understanding Self-Compassion Download Primary Link Archived Link
• Module 2: Barriers To Self-Compassion Download Primary Link Archived Link
• Module 3: Preparing For Self-Compassion Download Primary Link Archived Link
• Module 4: Compassionate Imagery Download Primary Link Archived Link
• Module 5: Self-Compassionate Thinking Download Primary Link Archived Link
• Module 6: Self-Compassionate Behavior Download Primary Link Archived Link
• Module 7: Self-Compassionate Living Download Primary Link Archived Link
• Module 1: What Is Low Self-Esteem Download Primary Link
• Module 2: How Low Self-Esteem Develops Download Primary Link Archived Link
• Module 3: How Low Self-Esteem Is Maintained Download Primary Link
• Module 4: Biased Expectations Download Primary Link Archived Link
• Module 5: Negative Self-Evaluations Download Primary Link
• Module 6: Accepting Yourself Download Primary Link Archived Link
• Module 7: Adjusting Rules & Assumptions Download Primary Link
• Module 8: Developing Balanced Core Beliefs Download Primary Link Archived Link
• Module 9: Healthy Self-Esteem Download Primary Link
• Module 1: The Impact Of Appearance Overconcern Download Primary Link
• Module 2: What Keeps Appearance Concerns Going Download Primary Link
• Module 3: Appearance Focused Attention Download Primary Link
• Module 4: Body Checking And Reassurance Seeking Download Primary Link
• Module 5: Appearance Altering Behaviors Download Primary Link
• Module 6: Avoidance And Safety Behaviors Download Primary Link
• Module 7: Overvaluing Appearance And Self-Management Planning Download Primary Link
• Positive Qualities Record Download Primary Link Archived Link
• Positive You Journal Download Primary Link Archived Link
• Adjusting Core Beliefs Download Primary Link Archived Link
• Challenging Biased Expectations Download Primary Link Archived Link
• Experimenting with Biased Expectations Download Primary Link Archived Link
• Thought Diary For Negative Self-Evaluations Download Primary Link Archived Link

Recommended Reading

Cbt approach.

• Fennell, M. J. V. (2004). Depression, low self-esteem, and mindfulness. Behaviour Research and Therapy, 42, 1053-1067 Download Primary Link

COMET approach

• Staring, A. B. P., van den Berg, D. P. G., Cath, D. C., Schoorl, M., Engelhard, I. M., & Korrelboom, C. W. (2016). Self-esteem treatment in anxiety: A randomized controlled crossover trial of Eye Movement Desensitization and Reprocessing (EMDR) versus Competitive Memory Training (COMET) in patients with anxiety disorders. Behaviour research and therapy, 82, 11-20 Download Primary Link Archived Link
• Korrelboom, K., Marissen, M., & van Assendelft, T. (2011). Competitive memory training (COMET) for low self-esteem in patients with personality disorders: A randomized effectiveness study. Behavioural and Cognitive Psychotherapy, 39(01), 1-19 Download Primary Link Archived Link
• Korrelboom, K., de Jong, M., Huijbrechts, I., & Daansen, P. (2009). Competitive memory training (COMET) for treating low self-esteem in patients with eating disorders: A randomized clinical trial. Journal of consulting and clinical psychology, 77(5), 974 Download Primary Link Archived Link
• Korrelboom, K., van der Weele, K., Gjaltema, M., & Hoogstraten, C. (2009). Competitive memory training for treating low self-esteem: A pilot study in a routine clinical setting. The Behavior Therapist.
• Brewin, C. R. (2006). Understanding cognitive behaviour therapy: A retrieval competition account. Behaviour research and therapy, 44(6), 765-784
• McManus, F., Waite, P., & Shafran, R. (2009). Cognitive-behavior therapy for low self-esteem: a case example. Cognitive and Behavioral Practice, 16(3), 266-275 Download Primary Link Archived Link
• Fennell, M. J. V. (1998). Cognitive therapy in the treatment of low self-esteem. Advances in Psychiatric Treatment, 4, 296-304 Download Primary Link Archived Link
• Fennell, M. J. (1997). Low self-esteem: A cognitive perspective.Behavioural and Cognitive Psychotherapy,25(1), 1-26.
• Markus, H., & Nurius, P. (1986). Possible selves.American Psychologist,41(9), 954. Download Primary Link Archived Link

What Is Low Self-Esteem?

Signs and symptoms of low self-esteem.

Low self-esteem can be associated with the following behaviors or experiences:

• high levels of self-criticism
• ignoring or downplaying positive qualities
• comparison of self to others and negative self-judgment
• use of negative words to describe self
• dismissal of positive achievements as ‘luck’ or ‘fluke’
• difficulty accepting compliments

Psychological Models and Theory of Low Self-Esteem

Melanie Fennell published a cognitive behavioral protocol for low self-esteem in 1997. The model is grounded in Aaron Beck’s cognitive model of emotional disorders. It assumes that, based upon what they have experienced, people form beliefs or assumptions about themselves, others, and the world. When activated, these beliefs and assumptions give rise to negative automatic thoughts which in turn lead to negative affect, and behavior. Fennell describes a self-perpetuating vicious circle whereby negative thoughts lead to painful affect and self-defeating behaviors such as avoidance or withdrawal, which act to maintain and reinforce the thoughts and underlying beliefs.

Kees Korrelboom has developed a protocol for increasing self-esteem through a program of Competitive Memory Training (COMET: Korrelboom, van der Weele, Gjaltema, & Hoogstraten; 2009; Korrelboom, de Jong, Huijbrechts, & Daansen, 2009; Korrelboom, Maarsingh, & Huijbrechts, 2012). The COMET protocol is intended for people who know that their negative self-judgment is too severe but who nevertheless continue to view themselves negatively. The model draws upon Brewin’s retrieval competition theory of memory (Brewin, 2006, 2015) where information to be retrieved ‘competes’ for attention. A less accurate negative version of the self (e.g.,‘I’m pathetic’) might ‘win’ a competition against an alternative view (‘I’m kind and competent’) by nature of being reinforced/​practiced. COMET aims to assist accurate views of the self to ‘win’ the retrieval competition by systematically building up and rehearsing an accurate view of the self.

Evidence-Based Psychological Approaches for Working with Low Self-Esteem

Cognitive behavioral interventions for low self-esteem have been tested in a number of small trials and indicate generally favorable results (Hall & Tarrier, 2003; Morton, Roach, Reid, & Stewart, 2012; Waite, McManus, & Shafran, 2012).

The COMET protocol has been used to improve self-esteem in a variety of conditions including depression, eating disorders, personality disorders, and schizophrenia. The trials indicate generally positive results with medium to large effect sizes on indices of self-esteem (Korrelboom et al., 2009, 2009, 2012).

Resources for Working with Low Self-Esteem

Psychology Tools resources available for working therapeutically with low self-esteem include:

• psychological models of low self-esteem
• information handouts for low self-esteem
• self esteem exercises
• CBT worksheets for low self-esteem
• self-help programs for low self-esteem
• Brewin, C. R. (2006). Understanding cognitive behaviourtherapy: A retrieval competition account. Behaviour Research and Therapy , 44 (6), 765–784.
• Brewin, C. R. (2015). Reconsolidation versus retrieval competition: Rival hypotheses to explain memory change in psychotherapy. Behavioral and Brain Sciences , 38 , e4. doi: 10.1017/S0140525X14000144
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