Self-Esteem and Self-Criticism Worksheets & Exercises

"Should" Statements
Information handouts
Am I Experiencing Body Dysmorphic Disorder (BDD)?
Exercises
Am I Experiencing Low Self-Esteem?
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
Cognitive Distortions – Unhelpful Thinking Styles (Common)
Information handouts
Cognitive Distortions – Unhelpful Thinking Styles (Extended)
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
Labeling
Information handouts
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
Overgeneralization
Information handouts
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-Blame
Information handouts
Self-Criticism - Self-Monitoring Record
Worksheets
Self-Criticism Self-Monitoring Record (Archived)
Archived
Social Comparison
Information handouts
Therapy Blueprint (Universal)
Worksheets
Understanding Low Self-Esteem
Guides
Unified Protocol for Transdiagnostic Treatment of Emotional Disorders (Second Edition): Client Workbook
Treatments That Work®
Unified Protocol for Transdiagnostic Treatment of Emotional Disorders (Second Edition): Therapist Guide
Treatments That Work®
Links to external resources
Psychology Tools makes every effort to check external links and review their content. However, we are not responsible for the quality or content of external links and cannot guarantee that these links will work all of the time.
Assessment
- Rosenberg Self-Esteem Scale (Rosenberg, 1965)
Exercises
- Group exercises for improving self esteem
Guides
- How to increase your self-esteem | Beth Murphy, Sam Challis, Mind | 2013
- Issues with self-esteem? | Wellbeing Services South Glasgow
- Self-esteem: Boosting your self-esteem | Donna Gilroy | 2004
- Building Self-Esteem – A Self-Help Guide | SAMHSA
- Combating self-criticism
Information Handouts
- How to nurture your child’s self esteem | CFERT
- What Is Self-Compassion? | Centre For Clinical Interventions
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Low Self-Esteem (Information Handouts)
| Centre For Clinical Interventions
- What Is Low Self-Esteem?
- How Low Self-Esteem Begins
- How Low Self-Esteem Is Maintained
- Acknowledging Your Positives
- Negative Self-Evaluations
- Adjusting Negative Core Beliefs
- Adjusting Rules and Assumptions
- Overcoming Biased Expectations
- Healthy Self-Esteem
Information (Professional)
- Being assertive (OCTC Practical Guides) | Helen Kennerley | 2016
Self-Help Programmes
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Caring Less About Your Looks
| Centre For Clinical Interventions | 2019
- Module 1: The Impact Of Appearance Overconcern
- Module 2: What Keeps Appearance Concerns Going
- Module 3: Appearance Focused Attention
- Module 4: Body Checking And Reassurance Seeking
- Module 5: Appearance Altering Behaviors
- Module 6: Avoidance And Safety Behaviors
- Module 7: Overvaluing Appearance And Self-Management Planning
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Improving Self-Esteem (Workbook)
| Centre For Clinical Interventions | 2005
- Module 1: What Is Low Self-Esteem
- Module 2: How Low Self-Esteem Develops
- Module 3: How Low Self-Esteem Is Maintained
- Module 4: Biased Expectations
- Module 5: Negative Self-Evaluations
- Module 6: Accepting Yourself
- Module 7: Adjusting Rules & Assumptions
- Module 8: Developing Balanced Core Beliefs
- Module 9: Healthy Self-Esteem
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Building Self-Compassion (Workbook)
| Centre For Clinical Interventions | 2017
- Module 1: Understanding Self-Compassion
- Module 2: Barriers To Self-Compassion
- Module 3: Preparing For Self-Compassion
- Module 4: Compassionate Imagery
- Module 5: Self-Compassionate Thinking
- Module 6: Self-Compassionate Behavior
- Module 7: Self-Compassionate Living
Worksheets
-
Low Self-Esteem (Worksheets)
| Centre For Clinical Interventions
- How Low Self-Esteem Begins
- How Low Self-Esteem Is Maintained
- Positive Qualities Record
- Positive You Journal
- Adjusting Core Beliefs
- Challenging Biased Expectations
- Experimenting with Biased Expectations
- Thought Diary For Negative Self-Evaluations
- Adjusting Rules and Assumptions
- Healthy Self-Esteem
Recommended Reading
- Markus, H., & Nurius, P. (1986). Possible selves.American Psychologist,41(9), 954.
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
- 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
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
- 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
- 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
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.