CBT for Low Self Esteem
Low self-esteem can affect the way you see yourself, your relationships and what you believe you're capable of.
You may be highly self-critical, constantly compare yourself with other people or feel that you're not good enough, even when there is little evidence to support those beliefs.
Cognitive Behavioural Therapy (CBT) can help you understand the beliefs and patterns that have developed over time and begin to develop a more balanced and compassionate view of yourself.
What can low self-esteem look like?
Low Self Esteem can look different from person to person. You might notice:
🧠 Self-critical thoughts
You may have a persistent inner critic telling you that you're not good enough, that you've failed or that other people are doing better than you.
👀 Comparing yourself
You may regularly compare your appearance, achievements, relationships, career or lifestyle with other people and feel that you come up short.
🚪 Holding yourself back
Low confidence can lead you to avoid opportunities, stay quiet, struggle to assert yourself or avoid situations where you might be judged.
How low self-esteem can affect your life
💬 Relationships
You might worry about what other people think of you, find it difficult to express your needs or fear rejection or criticism.
💼 Work and achievement
You may doubt your abilities, set extremely high standards or feel that your achievements are down to luck rather than your own ability.
❤️ Your relationship with yourself
You may focus heavily on mistakes and weaknesses while dismissing your strengths and achievements.
Understanding the low self-esteem cycle
Depression can sometimes create a cycle where low mood affects what you do, and what you do then affects your mood.
When you're feeling low, everyday activities can feel harder. You might withdraw from people, stop doing things you enjoy or put off tasks because they feel overwhelming.
This can provide short-term relief, but over time it can mean fewer opportunities for positive experiences, achievement and connection.
CBT helps you identify these patterns and explore practical ways to gradually change them.
A common depression cycle
LOW MOOD → WITHDRAWING → LESS ACTIVITY → FEWER POSITIVE EXPERIENCES → LOWER MOOD
CBT can help you understand where you might be able to interrupt this cycle and begin making manageable changes.
How can CBT help with low self-esteem?
CBT is collaborative and practical. Your therapist will work with you to understand what you're experiencing and identify patterns that may be contributing to how you're feeling.
🔍 Understand your beliefs
Explore where negative beliefs about yourself may have come from and how they affect the way you interpret everyday experiences.
🧠 Challenge the inner critic
Learn to recognise overly harsh or unrealistic self-judgements and develop a more balanced way of evaluating yourself.
🚶 Build new experiences
Gradually make changes that allow you to test old beliefs and build confidence through real-life experiences.
What happens in CBT for low self-esteem?
Your therapist will work collaboratively with you to understand the patterns that affect your confidence and self-worth. You may explore:
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The beliefs you hold about yourself
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Where these beliefs may have developed
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Situations that trigger self-criticism
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How you respond to mistakes or perceived failure
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Comparing yourself with other people
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Avoidance and people-pleasing
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Perfectionism and unrealistic standards
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Ways to build confidence through new experiences
You may also practise exercises between sessions to help you apply what you've explored in therapy to everyday situations.
Online CBT with GrowCBT
At GrowCBT, our BABCP-accredited therapists provide CBT online via secure video appointments.
Online therapy means you can access support from wherever you are in the UK, without needing to travel to a clinic.
We work with adults across the UK, including clients in Bristol, Birmingham, Cardiff, Manchester, London and other areas.
Our therapists have extensive experience supporting adults with a range of mental health difficulties, including depression, anxiety, stress and trauma.
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