14 Therapy Activities for Self Esteem

Takeaway: Constantly feeling bad about yourself can take a toll on your mental health. Thankfully, it is possible to improve your self confidence. In this post, I share my favorite activities that build self esteem and talk about which types of therapy can help.

In a world that often feels like a battleground of self-doubt, we find ourselves navigating through life with the weight of our low self-esteem. But if we allow ourselves to look around, we might discover the transformative power of self-work. There are many things we can do to help improve low self-esteem on our own and at home. Things like journaling, positive affirmations, physical activity, and practicing gratitude can really go a long way with consistency.

Therapy has a lot to offer for effective treatment to build self-esteem, including Cognitive-Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and psychodynamic therapy. These approaches help with identifying and challenging negative automatic thoughts, developing healthier beliefs about themselves, and enhancing self-awareness.

A negative self-perception can be detrimental to your mental wellbeing. Fortunately, enhancing your self-worth is possible. On this blog post, I’ll tell you more about effective activities to build self-esteem and all the great ways therapy can help along the way.

What is self esteem?

Self-esteem is such a significant part of who we are as a whole. It refers to the overall evaluation and perception a person has about their own worth, capabilities, and value. It encompasses their beliefs and feelings about themselves, which ultimately influences how they think, behave, and interact with the world. Having a healthy or positive self-esteem involves a positive self-image, self-acceptance, and a sense of confidence in one's own abilities.

People with high self-esteem tend to approach challenges with resilience, view mistakes as opportunities for growth, and maintain healthier relationships. People with low self-esteem, however, have negative self-perceptions, self-doubt, and a tendency to criticize themselves excessively. Sadly, this often can lead to feeling inadequate, fearing failure, and having difficulty asserting oneself. Self-esteem develops over time and can change as we go through different life experiences, interactions, and personal reflections. Although these fluctuations can be difficult, the good news is they can lead to positive change. Our self-esteem plays a crucial role in our mental and emotional wellbeing, influencing how we cope with stress, pursue goals, and engage with those around us.

I'll provide more information about what signs may indicate that you have a low self-esteem and what potential causes to consider as you reflect upon your own self-esteem issues.

Signs you might have low self esteem

Low self-esteem can manifest in various ways, but it's generally characterized by negative feelings and perceptions of oneself and a lack of confidence in one's abilities and worth. This deeply ingrained sense of unworthiness can have far-reaching effects on several aspects of life, like our relationships, friendships, and achievements. Understanding the signs and causes of low self-esteem is crucial for fostering self-awareness and creating a foundation for personal growth and positive self-image. Here are some common signs that you experience low self-esteem:

Negative self-talk

When a person lacks confidence, they are constantly putting themselves down, engaging in self-criticism, and use harsh language internally to speak to their negative self-perception.

Lack of self-confidence

Feeling of inadequacy and doubt about one's abilities can lead to intentionally avoiding challenges or new experiences. This is largely due to fear of failure.

Constant comparison

You may find yourself frequently comparing yourself unfavorably to others, feeling envious or inadequate in comparison to their achievements or appearance.

Perfectionism

Setting impossibly high standards for yourself will surely lead to feelings of disappointment or worthlessness when those unrealistic standards aren't met.

Social withdrawal

Avoiding social situations can result from the fear of judgment or rejection and the belief that others won't like or accept you.

Difficulty accepting compliments

You may be quick to brush off or dismiss others' compliments of you because you find it difficult to believe them, given that your self-view is at odds with positive feedback.

Excessive people-pleasing

Going to great lengths to gain approval and validation from others is often at the expense of your own needs and desires.

Constant need for reassurance

While seeking some validation from others on occasion is relatively normal, constantly needing reassurance to feel better about yourself will continually lead to low self-worth.

Avoiding personal responsibility

Blaming external factors for failures, refusing to acknowledge one's role, and feeling like a victim of circumstances can leave you feeling unconfident and like you lack control of your choices and actions.

Difficulty making decisions

Feeling incapable of making choices and relying heavily on others to decide can result from feelings of self-doubt and the fear of making mistakes.

Fear of rejection

Avoiding new relationships or opportunities may indicate low self-esteem due to a longstanding belief that others will ultimately reject or abandon them.

Escaping through unhealthy behaviors

Engaging in destructive behaviors like substance abuse, overeating, or self-harm are ineffective ways in which a person may attempt to cope with their own negative emotions about themselves.

Depression and anxiety

Low self-esteem often contributes to these mental health challenges. A research study on the relationship between self-esteem and depression indicates that factors like a lack of social support and social isolation put you at greater risk for depression.

Learning to cope with low self-esteem can be really tricky if you're not able to recognize these signs within yourself. Taking the time to look inward and determine if you're struggling with your self-esteem can make a world of difference. Consider taking a self-esteem quiz like this one to determine how you can nurture yourself more.

Causes of low self esteem

When looking at our self-esteem, it's important to look at the big picture of our lives as a whole. There are so many factors that may contribute to how we have developed, and we may find that some of those things are more external and others more internal. The great thing about self-esteem is that it's a trait that can be improved upon with some self-awareness, positive affirmation, and support from others. Here are some factors that can contribute to the underlying beliefs that lead to low self-esteem:

Negative Childhood Experiences

Early life experiences are very impactful on a person's development. When a person has negative childhood experiences, such as critical parenting, neglect, abuse, or consistent negative feedback, it can significantly impact the development of their self-esteem.

Perfectionism

Setting unrealistically high standards for oneself and feeling inadequate when those standards are not met can lead to chronic feelings of low self-worth.

Bullying and Teasing

Experiencing bullying, teasing, or social rejection can deeply affect self-esteem, particularly during adolescence when social acceptance is highly valued. Even when the bullying or teasing stops, the impact this can have on your own worth remains significant.

Body Image Issues

Societal pressures to conform to certain body standards can lead to body dissatisfaction and low self-esteem, particularly in adolescence and adulthood.

Failure and Rejection

Whether it is frequent or not, for some, experiences of failure or rejection can make us feel less than. Whether in academics, work, relationships, or other areas of life, these things can contribute to feelings of inadequacy.

Unrealistic Media Portrayals

Media often portrays idealized versions of beauty, success, and happiness that can create unrealistic expectations. This can ultimately lower our self-esteem, especially when we struggle to meet these standards. It can also lead to constantly comparing yourself to others and can erode self-esteem.

Cultural and Social Factors

Cultural norms and societal expectations can play a role in shaping an individual's self-esteem. Experiences of discrimination, prejudice, and marginalization based on factors like race, gender, or sexual orientation can contribute to low self-esteem.

Trauma

Trauma can take a heavy and unexpected emotional toll on a person. Individuals who have experienced traumatic events, such as abuse, accidents, or significant losses, may struggle with their self-worth.

Lack of Supportive Relationships

Being surrounded by unsupportive individuals can be painful. Not having a support system, positive role models, or healthy relationships can lead to feelings of isolation and lower self-esteem. Without the guidance and encouragement that a support system has to offer, the healthy development of your self-esteem can be impacted.

Mental Health Issues

Conditions like depression, anxiety, and eating disorders can often be linked with low self-esteem, as these conditions affect one's perception of themselves. Conversely, low self-esteem can also be linked to or lead to other mental health conditions.

Chronic Stress

Although feeling stress on occasion is a normal part of life, dealing with chronic stress is not normal. Dealing with chronic stress, whether related to work, family, or personal circumstances, can take a toll on self-esteem and may require you to reconsider the things that are weighing you down.

How to grow your self esteem

Today, the pressures of perfectionism, societal expectations, and self-doubt often loom large. The journey towards cultivating a healthier self-esteem often feels like a long pursuit. Once we can recognize that self-esteem is the cornerstone of a fulfilling life, we can open ourselves up to self-discovery where self-compassion and personal growth guide us toward a more confident version of ourselves.

I'll provide some realistic strategies and techniques that can be deeply useful on your journey to growing your self-esteem.

14 activities to build self esteem on your own

Developing a strong sense of self-esteem is essential and can significantly enhance your overall wellbeing and outlook on life. Fortunately, the path to improved self-esteem often begins within the comfort of your own home, where you have the opportunity to engage in a way that feels safe for you. These activities are designed to nurture your self-worth, foster positive changes, and create a foundation of confidence that extends to many aspects of your life. Whether you're looking for simple daily practices or more immersive experiences, these activities will guide you to a deep and lasting sense of self-appreciation.

1. Positive Affirmations

Start your day by repeating positive statements about yourself regularly that remind you of your strengths, worth, and potential. Affirmations help shift your mindset towards self-compassion and positivity over time. You can do this alone by looking in the mirror and saying the affirmations.

2. Journaling

Keep a self-esteem journal or buy a self-esteem workbook where you write down your thoughts, feelings, and focus on identifying negative thoughts, negative core beliefs, and patterns. Challenge these negative thoughts by providing evidence to the contrary. You should also write down accomplishments and positive experiences. Reflecting on your journey and focusing on the positives can boost your self-esteem.

3. Gratitude Practice

Keep a gratitude journal where you write down things you're thankful for each day. This practice helps shift your focus from the negative aspects to the positive aspects of your life and enhances self-appreciation.

4. Skill Development

Learn a new skill or work on improving an existing one. The sense of accomplishment from mastering something can boost your self-esteem. You can learn skills online or through courses, and this can be a personal journey or a group activity.

5. Physical Activity

Engaging in regular exercise releases endorphins, increases your energy levels, and contributes to a more positive mood. If physical activity feels like the right move for you, it's important that you choose exercises that you actually enjoy and lead to feelings of proudness for your commitment.

6. Creative Expression

Engage in creative activities that you enjoy, such as drawing, painting, writing, or playing a musical instrument. Even the most simple forms of creative expression, like coloring books, can feel good and relaxing. Creative expression can provide a sense of accomplishment and boost self-esteem.

7. Practice mindfulness

Engaging in mindfulness practices like deep breathing, meditation, or yoga can help you become more aware of your thoughts and emotions, and develop a non-judgmental attitude toward yourself. Mindfulness can help you become more aware of your thoughts and feelings, leading to better self-acceptance.

8. Set Achievable Goals

Break down larger goals into smaller, achievable steps. Each small success will contribute to your self-esteem and motivation, and your sense of competence and self-worth can improve. You can do this alone or with the help of a mentor or therapist in the future.

9. Volunteer or Helping Others

Contributing to your community, helping others, and doing acts of kindness can boost your self-esteem by emphasizing your value and the positive impact you can have on the world around you.

10. Positive Media Consumption

With the continued growth in technology, there is no escaping media. That's why it's important to be vigilant of the media you absorb daily. Consume media that uplifts and inspires you. Whether it's motivational books, podcasts, or videos, surrounding yourself with positivity can boost your self-esteem.

11. Practice Self-Care

Pamper yourself with self-care routines such as taking relaxing baths, practicing meditation, or enjoying a spa day at home. Not only will this help reduce feelings of stress when practiced with consistency, it will also teach you to prioritize self-care, something that communicates to your self-worth.

12. Build a Supportive Network

Our environment plays a very significant and meaningful role in the development and evolvement of our self-esteem. Surround yourself with people who uplift and support you. Positive relationships can greatly influence your self-esteem.

13. Declutter Your Space

Our space is often a reflection of how we are feeling. A clean space can help reduce the feelings of chaos we experience when we see cluttered spaces. Organize and declutter your living space. A tidy environment can positively impact your mindset and help you feel more in control and confident.

14. Celebrate Your Achievements

Don't downplay your successes. Celebrate even the smallest achievements and milestones in your life. They accumulate to big achievements. Treat yourself with kindness and acknowledgment.

Therapy self esteem activities 

Building and nurturing a healthy sense of self-esteem is a fundamental aspect of personal growth and emotional well-being. Individuals who struggle with low self-esteem face challenges in many parts of their lives, from relationships to pursuing their goals. Fortunately, there is a diverse range of therapeutic modalities designed to address these concerns and facilitate the journey towards treating low self-esteem. Each modality brings its own unique techniques and approaches to the table, providing individuals with realistic ways to reshape their self-perception, challenge negative beliefs, and develop a stronger sense of self-worth.

Let's explore some of the therapeutic approaches that can guide you toward a more positive and confident self-understanding.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a widely acclaimed and evidence-based therapeutic approach that plays a pivotal role in helping individuals enhance their self-esteem. It's grounded in the understanding that thoughts, feelings, and behaviors are interconnected. CBT aims to identify and reshape negative thought patterns and behaviors that contribute to low self-esteem. Through collaborative exploration, it can help individuals recognize distorted, self-limiting beliefs about themselves and replace them with more realistic, rational, and positive thoughts and perspectives, thereby improving self-esteem. By addressing cognitive distortions and integrating constructive behavioral changes, CBT empowers individuals to build a healthier self-concept and develop the skills to navigate life's challenges with greater self-assurance.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) offers a transformative path towards improving self-esteem by emphasizing mindfulness, acceptance, and aligning actions with personal values. Rather than attempting to eliminate or control distressing thoughts and emotions, ACT teaches individuals to accept and embrace their thoughts and feelings while fostering a deep sense of self-compassion. By practicing mindfulness, individuals develop the capacity to observe their thoughts without judgment, reducing the impact of self-critical narratives. Through the process of committing to actions that align with their values, individuals gradually build a more resilient and positive self-image that leads to greater appreciation for their intrinsic worth, increased self-compassion, a healthier self-concept, and a life rich with meaning and purpose.

Narrative Therapy

Narrative Therapy offers a unique and empowering approach to treating low self-esteem by recognizing and reshaping the stories we tell ourselves. This modality acknowledges that individuals construct their self-identity through the narratives they create about their experiences. By collaboratively exploring these stories with a therapist, individuals can learn more about how certain narratives may be limiting their self-esteem and overall well-being. Through guided reflection and reframing, individuals learn to reconstruct their personal narratives in more empowering and self-affirming ways. This process enables the person to view themselves from a fresh perspective, fostering a renewed sense of self-esteem and enabling them to move forward with newfound confidence and agency.

Psychodynamic Therapy

Psychodynamic Therapy offers a profound avenue for improving self-esteem by delving into the unconscious patterns that shape our thoughts, emotions, and behaviors. Rooted in the understanding that early life experiences influence our present-day self-perception, psychodynamic therapy explores hidden dynamics, unresolved conflicts, and deep-seated patterns that may contribute to low self-esteem. By uncovering and addressing these underlying factors, individuals can gain a deeper understanding of their self-worth and how it has been shaped over time. Through a supportive therapeutic relationship, individuals gradually work towards resolving inner conflicts and gaining a more compassionate view of themselves, leading to a stronger foundation of self-esteem and improved emotional well-being.

Mindfulness-Based Therapies

Mindfulness practices, such as mindfulness meditation and reflection, offer a transformative path to improving self-esteem by cultivating present-moment awareness and self-acceptance. These therapies help individuals become attuned to their thoughts and emotions without judgment. By observing thoughts without becoming entangled in them, individuals gain a healthier distance from self-critical narratives that contribute to low self-esteem. With consistent practice, mindfulness-based therapies empower individuals to develop a more compassionate and non-reactive relationship with themselves, fostering a sense of self-worth that is rooted in the present and independent of past judgments or future anxieties.

Group Therapy

Group Therapy offers a supportive and dynamic environment for improving self-esteem through shared experiences and collective growth. Engaging with peers facing similar challenges can provide a sense of validation, reducing feelings of isolation often associated with low self-esteem. In group settings, individuals have the opportunity to both give and receive support, fostering a sense of belonging and acceptance. Through interactions and feedback from one another, individuals can gain new perspectives on their self-perception, observe their own positive qualities, and learn valuable coping strategies. The collaborative nature of group therapy encourages individuals to challenge self-limiting beliefs, develop interpersonal skills, and have a more positive self-image within a community of empathetic peers.

Start building healthy self esteem with a therapist today.

These days, there is no shortage of factors that will inevitably influence our self-esteem. That's why self-esteem is such a vital part of who we are. It tells us about our inner thoughts and how we absorb the world around us. I like to think that my integrative approach to working on self-esteem takes all of these important things into consideration.

As part of my tailor therapeutic process, I value looking at the whole person in an effort to share in the deep learning and understanding of who they are and the amazing strengths they have yet to discover. With the awareness that this process can be difficult and scary to face for so many individuals, I make it a point to create a space that feels safe and relaxed with the intention of inviting curiosity, openness, and a unique sense of rapport.

Don't let your self-doubt dictate your uncertain future anymore. Reach out today to start your journey to the better you!