Counselling and Psychotherapy for Self-Esteem Issues

What is Self-Esteem?

Self-esteem refers to the way in which we view ourselves. It encompasses both how we think, and how we feel about ourselves.

When we have healthy levels of self-esteem, we tend to view ourselves positively (e.g. ‘I have many good qualities’) and feel good about ourselves. However, when we have low levels of self-esteem, we tend to view ourselves negatively (e.g. ‘I am no good at all’, ‘I feel useless all the time’) and feel ashamed, despair and even hatred towards ourselves.

Many individuals struggle with issues of low self-esteem. It is often a heavy emotional burden, as one tends to feel depressed, ashamed, disappointed or hopeless because of the way they think about themselves. They may also experience anxiety frequently, because of constant doubts of whether they are capable of performing at work, in school, or in their relationships.

Counselling and Psychotherapy for Self-Esteem Issues

Signs of Low Self-Esteem and Self-Confidence

Individuals with low self-esteem tend to:

  • Make self-critical remarks (e.g. ‘I am no good at all’)
  • Believe that they are unattractive, worthless, incapable, unimportant or a burden
  • Be unable to accept compliments
  • Assume blame easily (e.g. ‘This happened because I was just too stupid to be able to do it right’)
  • Fear rejection from others, assumes that others do not like him or her
  • Have difficulties in saying no to others
  • Set inappropriately low goals for self
  • Be unable to identify positive things about self
  • Be uncomfortable in social situations

The Rosenberg Self-Esteem Scale

The Rosenberg Self-Esteem Scale is considered a reliable and valid quantitative tool for self-esteem assessment.

It assesses a person’s global self-worth by measuring their positive and negative feelings towards themselves. The scale has ten items, and uses a four-point Likert scale ranging from Strongly Disagree to Strongly Agree. The higher the score, the higher the level of self-esteem one has.

This scale is developed by sociologist Dr. Morris Rosenberg.

Key Reference:

  • Rosenberg, M. (1965). Society and the adolescent self-image. Princeton, NJ: Princeton University Press.

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Seeking Help for Self-Esteem Issues

Since self-esteem refers to the way in which we think and feel about ourselves, it is something that can be changed. We can improve our self-esteem by paying attention to and changing the negative thoughts that we have about ourselves. Other ways are through achieving small successes, forming positive relationships, and building resilience in the face of everyday challenges.

Here are some ways in which you can seek help for self-esteem issues:

01 | Psychotherapy

Psychotherapy, or ‘talk therapy’, is a process that allows individuals to gain insight into their issues through having structured conversations. Through the process of psychotherapy, the individual is able to identify and change the negative thoughts and beliefs of self that he or she has. The individual can also work with the psychotherapist on other goals, such as gaining small successes, forming positive relationships, and building resilience in the face of everyday challenges.

02 | Self-Help Resources

Ten Days to Self-Esteem! by David Burns

Ten Days to Self-Esteem! by Dr. David Burns is a step by step guide to identifying your negative thoughts, with clear, actionable strategies to changing them. The book is based on the principles of Cognitive Behavioural Therapy (CBT).

The Six Pillars of Self-Esteem by Nathaniel Branden

The Six Pillars of Self Esteem is written by Nathaniel Branden, the leading pioneer in the field of self-esteem. In this book, he shares about what self-esteem is, and the six pillars that provide for the foundation of self-esteem. The book also provides concrete guidelines to developing self-esteem.

What to Say When You Talk to Yourself by Shad Helmstetter

What to Say When You Talk to Yourself focuses on reversing the effects of negative self-talk. The book teaches us ways of talking to ourselves that allows us to enjoy a successful, fulfilling life.

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Counselling and Psychotherapy Services

Sofia Wellness Clinic offers counselling and psychotherapy services for teenagers and adults. If you would like to seek professional support for you or your loved ones, contact us today for more information or request for an appointment.