Self-Esteem and Self-Criticism Worksheets & Exercises
Assertive Responses
Exercises
Attention Training Experiment
Exercises
Audio Collection: Psychology Tools For Developing Self-Compassion
Audio
Behavioral Experiment
Worksheets
Behavioral Experiment (Portrait Format)
Worksheets
Boundaries - Self-Monitoring Record
Worksheets
CFT Compassion Formulation
Worksheets
Challenging Your Negative Thinking (Archived)
Archived
Coercive Methods For Enforcing Compliance
Exercises
Cognitive Behavioral Model Of Low Self-Esteem (Fennell, 1997)
Information handouts
Cognitive Behavioral Model of Perfectionism (Shafran, Egan, Wade, 2010)
Information handouts
Compassionate Thought Challenging Record
Worksheets
Court Trial Thought Challenging Record (Archived)
Archived
Discounting In Perfectionism – The Ratchet Effect
Information handouts
Disqualifying The Positive
Information handouts
Evaluating Unhelpful Automatic Thoughts
Guides
Evaluating Your Demanding Standards
Worksheets
Exploring Your Demanding Standards
Worksheets
Fortune Telling
Information handouts
Hindsight Bias
Information handouts
Identifying Your Demanding Standards
Worksheets
Low Self-Esteem - Self-Monitoring Record
Worksheets
Low Self-Esteem Formulation
Worksheets
Motivational Systems (Emotional Regulation Systems)
Information handouts
Negative Thoughts - Self-Monitoring Record
Worksheets
Perfectionism Self-Monitoring Record
Worksheets
Reciprocal CBT Formulation
Worksheets
Rumination - Self-Monitoring Record
Worksheets
Rumination Diary (Archived)
Archived
Self Critical Thought Challenging Record
Worksheets
Self-Criticism - Self-Monitoring Record
Worksheets
Self-Criticism Self-Monitoring Record (Archived)
Archived
Therapy Blueprint (Universal)
Worksheets
Understanding Low Self-Esteem
Guides
Assessment
- Rosenberg Self-Esteem Scale (Rosenberg, 1965) download archived copy
Intervention
Exercises, Worksheets & Workbooks
Self-esteem
- How to increase your self-esteem download archived copy
- Issues with self-esteem? download archived copy
- Self-esteem self-help booklet including information about self-esteem and self-help interventions
downloadarchived copy - Building Self-Esteem – A Self-Help Guide download archived copy
- How to nurture your child’s self esteem download archived copy
- Group exercises for improving self esteem
downloadarchived copy - Combating self-criticism download archived copy
Assertiveness
- Being assertive | Chris Williams
downloadarchived copy - Assertive communication – mini-poster download
- Assertive communication
downloadarchived copy
Information Handouts
- What is low self-esteem? download archived copy
- How low self-esteem begins download archived copy
- How low self-esteem is maintained download archived copy
- Acknowledging your positives download archived copy
- Negative self-evaluations download archived copy
- Adjusting negative core beliefs download archived copy
- Adjusting rules and assumptions download archived copy
- Overcoming biased expectations download archived copy
- Healthy self-esteem download archived copy
Worksheets
- How low self-esteem begins download archived copy
- How low self-esteem is maintained download archived copy
- Positive qualities record download archived copy
- Positive you journal download archived copy
- Adjusting core beliefs download archived copy
- Challenging biased expectations download archived copy
- Experimenting with biased expectations download archived copy
- Thought diary for negative self-evaluations download archived copy
- Adjusting rules and assumptions download archived copy
- Healthy self-esteem download archived copy
Self-Help Programmes
Improving self-esteem
- What is low self-esteem? download archived copy
- How low self-esteem develops download archived copy
- How low self-esteem is maintained download archived copy
- Biased expectations download archived copy
- Negative self-evaluations download archived copy
- Accepting yourself download archived copy
- Adjusting rules and assumptions download archived copy
- Developing balanced core beliefs download archived copy
- Healthy self-esteem download archived copy
Recommended Reading
- Markus, H., & Nurius, P. (1986). Possible selves. American Psychologist, 41(9), 954. download archived copy
CBT approach
- Fennell, M. J. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1-26.
- Fennell, M. J. V. (1998). Cognitive therapy in the treatment of low self-esteem. Advances in Psychiatric Treatment, 4, 296-304 download archived copy
- Fennell, M. J. V. (2004). Depression, low self-esteem, and mindfulness. Behaviour Research and Therapy, 42, 1053-1067
- 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 archived copy
COMET approach
- Brewin, C. R. (2006). Understanding cognitive behaviour therapy: A retrieval competition account. Behaviour research and therapy, 44(6), 765-784
- 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.
- 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 archived copy
- 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 archived copy
- 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 archived copy
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
References
- Brewin, C. R. (2006). Understanding cognitive behaviourtherapy: A retrieval competition account. BehaviourResearch 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
- Fennell, M. J. V. (1997). Low self-esteem: A cognitive perspective. Behavioral and Cognitive Psychotherapy, 25(1), 1–26.
- Hall, P. L., & Tarrier, N. (2003). The cognitive-behavioral treatment of low self-esteem in psychotic patients: A pilot study. BehaviourResearch and Therapy, 41(3), 317–332.
- Harter, S. (1999). The construction of the self: A developmental perspective. New York: Guilford Press.
- 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,32, 3–8.
- 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), 974–980.
- Korrelboom, K., Maarsingh, M., & Huijbrechts, I. (2012). Competitive memory training (COMET) for treating low self‐esteem in patients with depressive disorders: A randomized clinical trial.Depression and Anxiety, 29(2), 102–110.
- Markus, H., & Nurius, P. (1986). Possible selves. American Psychologist, 41(9), 954–969.
- Morton, L., Roach, L., Reid, H., & Stewart, S. H. (2012). An evaluation of a CBT group for women with low self-esteem.Behavioral and Cognitive Psychotherapy,40(2), 221–225.
- Rogers, T. B. (1981). A model of the self as an aspect of the human information processing system. In N. Cantor & J. F. Kihlstrom (Eds.), Personality, cognition, and social interaction(pp. 193–213). Hillsdale, NJ: Erlbaum.
- Waite, P., McManus, F., & Shafran, R. (2012). Cognitive behaviourtherapy for low self-esteem: A preliminary randomized controlled trial in a primary care setting. Journal of Behavior Therapy and Experimental Psychiatry, 43(4), 1049–1057.