Self-Esteem Therapy in Calgary: Boosting your confidence
Self-esteem is at the heart of our well-being, influencing how we see ourselves and connect with the world around us. If you’ve ever struggled with self-doubt, you’re not alone, it can affect everything from relationships to career growth whilst making everyday challenges feel even harder. But the good news is that self-esteem isn’t fixed – it can be nurtured and strengthened. With the right support, including self-esteem therapy, you can build confidence, embrace your true worth and step into a more confident version of yourself.
How Can Self-Esteem Therapeutic Techniques Help?
Counselling is a psychological treatment that can be used to improve an individual’s self-worth, confidence, and overall sense of self. Through supportive techniques, you’ll learn how to challenge negative self-beliefs, embrace self-compassion, and create a healthier, more fulfilling relationship with yourself. At Innerlogue Therapy & Psychology, we offer individual counselling for those struggling with self-identity, confidence, and low self-esteem. Our goal is to uplift your mental well-being and help you rewrite the inner narrative that holds you back. Ready to start your personal journey towards self-growth? Book a free phone consultation to see if we’re the right fit for you!!
Signs You May Benefit from Self-Esteem Therapy:
If you experience any of the following, self-esteem therapy could be beneficial:
- Lack of confidence in personal and professional life.
- Fear of failure and excessive self-criticism.
- Negative self-talk and constant self-doubt.
- Difficulty accepting compliments.
- Avoidance of social situations due to fear of judgement.
- Perfectionism and fear of failure.
- Feeling unworthy or undeserving of success.
- Difficulty asserting personal boundaries or saying “no”.
Techniques That May Be Used in Self-Esteem Therapy:
- Cognitive Behavioral Therapy (CBT) Practices
CBT is a powerful tool for transforming the way you see yourself. It helps you recognise and reframe negative thoughts to help shift self-defeating beliefs into more balanced and empowering perspectives (McManus et al., 2009). By working with a therapist, you’ll learn to identify thought patterns that hold you back, challenge self-criticism, and develop healthier ways of thinking. Over time, this process strengthens self-confidence and fosters a more positive, resilient mindset. Starting this journey might feel overwhelming, but you’re not alone. Our compassionate and highly skilled CBT specialists at Innerlogue are here to support you every step of the way, making the process feel approachable and empowering.
2. Mindfulness Practices
Mindfulness is all about staying present in the moment and letting go of self-judgement. It’s about learning to accept yourself without criticism, which is key to building self-esteem. Simple techniques like meditation, deep breathing, or body scans can help you become more aware of your thoughts and emotions without getting caught up in them (Randal et al., 2015). For example, you could try a 5-minute deep breathing exercise: inhale slowly for four counts, hold for four, then exhale for four. Doing this helps calm your mind and create a sense of balance.
3.Exposure Therapy to Build Confidence
Exposure therapy can help by gently easing you into social situations, allowing you to desensitise fears and build confidence one step at a time (Kampmann et al., 2019). This might involve role-playing with a therapist or practising small talk in a safe, supportive environment. Over time, these gradual experiences can help you feel more comfortable and empowered in social settings.
4. Journaling & Affirmations
Taking time to reflect on your strengths and progress can be a game-changer for self-esteem. Journaling and writing positive affirmations help you recognise your achievements and see your worth more clearly. A simple exercise to get started: each day, write down three positive things about yourself. This small act helps shift your focus from negativity to gratitude, fostering a healthier, more positive view of yourself. It’s about celebrating who you are and what you’ve accomplished, which can have a big impact on boosting self-worth and confidence.
Starting the Conversation – Talking to Your Therapist About Self-Esteem:
Bringing up self-esteem in therapy can feel intimidating at first, especially if you’re unsure how to put your feelings into words. The encouraging news is you don’t need to have it all figured out!! Your counsellor is there to support you, not to judge, and starting the conversation is often the hardest part.
If you’re not sure what to say, here are some simple, honest phrases you can use to get started:
- “I’ve been struggling with how I see myself, and I think it’s affecting other parts of my life.”
- “I don’t always feel confident or good enough, and I want to work on that.”
- “I often feel like I’m not good enough, and I want to understand where that comes from and how to work on it.”
- “I don’t always feel confident in myself, and I think it’s holding me back. I’m not exactly sure where to start, but I’d like to understand it better.”
- “I’ve realized that a lot of the things I’m dealing with come back to low self-esteem. Can we focus more on that?
- “I’d like to start working on how I view and value myself — I think it’s affecting a lot of areas in my life.”
You don’t need a perfect explanation, just a willingness to explore. Starting this conversation is an empowering first step toward building self-worth, confidence, and a healthier relationship with yourself.Self-esteem therapy can be a transformative journey, helping individuals overcome self-doubt and embrace their worth. Whether through therapy, self-help practices, or local resources, there are many ways to improve self-confidence and emotional resilience.
Common Questions Regarding Self-Esteem Therapy
1.What are the benefits of self-esteem therapy?
- Improved confidence in relationships and career.
- Better emotional regulation and resilience.
- Reduced anxiety and depression by replacing negative self-beliefs.
- Increased motivation to pursue personal and professional goals.
2.What tips do you recommend for improving self-esteem at home?
- Practice daily affirmations to reinforce positive self-perceptions.
- Surround yourself with supportive people who uplift and encourage you.
- Set small, achievable goals and celebrate personal progress.
- Engage in self-care activities such as exercise, healthy eating, and relaxation.
- Practice gratitude by recognising and appreciating your strengths.
- Avoid social media comparison to reduce feelings of inadequacy.
- Invest in hobbies and personal interests to build confidence in your skills.
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References
Kampmann, I. L., Emmelkamp, P. M. G., & Morina, N. (2019). Cognitive predictors of treatment outcome for exposure therapy: do changes in self-efficacy, self-focused attention, and estimated social costs predict symptom improvement in social anxiety disorder? BMC Psychiatry, 19(1), 80. 10.1186/s12888-019-2054-2
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. 10.1016/j.cbpra.2008.12.007
Randal, C., Pratt, D., & Bucci, S. (2015). Mindfulness and Self-esteem: A Systematic Review. Mindfulness, 6(6), 1366–1378. 10.1007/s12671-015-0407-6
