8 Best Self Esteem Therapeutic Activities to Try Today
Takeaway: If you struggle with self esteem, you’re not alone. Thankfully, with practice and intention, it is possible to build confidence. Here, I share some of my favorite therapy activities for self esteem to help you start feeling better about yourself.
Now more than ever, it can be difficult to cultivate healthy self-esteem. Social media and the internet in general can fuel our natural tendency to compare ourselves to others, and too often, we see ourselves as falling short.
As a clinical psychologist who specializes in low self esteem therapy, I've seen firsthand how painful it can be to struggle with self confidence. At the same time, I've also seen that it's possible to get to the root of these issues and silence your inner critic.
That's why I created this list of self esteem activities for you to try at home today. While they're not a replacement for therapy, they can be a helpful first step (or supplement your work in counseling). Next time you notice feeling down on yourself, try one of my exercises.
Who are these self-esteem therapy activities for?
In my practice, I specialize in helping young adults. However, these activities can help anyone who wants to build self esteem. These strategies are meant to serve as an easy and accessible way to start feeling better about yourself little by little. Again, they're not meant to replace mental health care or crisis services.
If you or someone you know is in crisis and needs urgent support, please contact 988 or visit your local crisis center or emergency room.
How can therapy activities for self esteem help?
While these exercises won't give you high self esteem overnight, they can help you
Actively notice your positive qualities,
Build self compassion, and
Heal your inner critic.
Remember, boosting self esteem is a process, and it takes time and energy to change the way you think and feel about yourself. Don't give up! You're worth the effort.
A clinical psychologist's 8 favorite self esteem counseling acivities
Building self confidence is a personal journey, so what works for one person may not work for another. Try out each of these activities to discover which ones feel best for you.
1. Follow through on your promises to yourself
Staying consistent with yourself is a great way to build self esteem. Even seemingly small commitments like doing a 10-minute yoga practice in the morning or getting into bed by a certain time are opportunities to follow through on your promises to yourself. Over time, this can foster a sense of trust that you have your own back, which can contribute to your self worth.
2. Loving kindness meditations
Dedicating time to practice cultivating warm feelings toward yourself is another effective way to work through self esteem issues. Many loving kindness meditations start by drawing to mind the positive feelings you have for someone else, then challenging you to turn those toward yourself. You can find several free loving kindness meditations on platforms like Insight Timer.
3. Self esteem worksheets
If a written activity is more your style, consider trying a worksheet. There are tons of free self esteem worksheets available on Therapist Aid and other websites. Some may help you identify where negative self talk is showing up in your life while others may help you identify your strengths and other positive qualities. Find the worksheets that resonate with you!
4. Self esteem journal
Similarly, keeping a self esteem journal can be helpful if you enjoy writing. Look for prompts online, use it as a gratitude journal, or write in a stream-of-consciousness style to figure out sources of negative self talk (and opportunities for self compassion).
5. Positive affirmations
Saying positive affirmations to yourself in the mirror can feel cheesy, but it can be an effective way to grow your self esteem. Keep in mind that this doesn't need to be forcing toxic positivity on yourself. It can be something as simple as, "I deserve love," or "I am a good person." You may not fully believe it at first—and that's okay—but stay consistent and notice how it feels over time.
6. Intentional social media use
Social media can be a source of both connection and comparison. It may be worth it to go through the accounts you follow on social media and remove any that don't make you feel good about yourself. You don't need to follow anyone that makes you feel bad!
7. Find a sense of purpose through volunteering
While we want to avoid comparing ourselves to others, it can help to focus our attention on others for the purpose of getting out of our own heads. Volunteering for a cause you care about can help channel your energy into the greater good rather than getting caught up in self doubt.
8. Learn how to self-soothe
Of course, no one wants to feel bad about themselves. However, it might not be realistic to avoid these feelings for good. No matter how much inner work we do, feelings of rejection, failure, and other uncomfortable emotions may still arise.
I encourage you to find activities to help you soothe these feelings when they come up. Everyone is different, so what works best for you may be different than what works for others. However, some ideas to try are taking deep breaths, listening to calming music, or taking a walk.
When self help strategies for low self esteem aren't enough: Advice from a therapist
These strategies can all help you on your journey toward self acceptance. However, as I mentioned at the beginning of this post, they're not a replacement for working with a mental health professional.
Here are some signs that you could benefit from working with a therapist to build a more positive self image:
You only focus on your negative qualities.
You have a hard time accepting positive feedback or compliments.
You don't trust your decisions.
You struggle with negative body image.
You don’t know how to stop blaming yourself.
You have difficulty feeling positive about your future.
These are just a few signs that I recommend therapy for improving self esteem.
Get the personalized support you need to grow your self esteem.
Right now, it might feel impossible to imagine feeling anything other than bad about yourself. I understand: many of my clients feel this way when we first start working together. However, I'm here to tell you that it is possible to develop a healthy sense of self esteem, even if that feels out of reach.
I take an in-depth approach to help my clients on their self esteem journey. Together, we'll get to the root of the negative core beliefs that drive your negative self talk. We'll also process any past experiences that have contributed to these beliefs, and we'll discuss whether your personal values actually align with these beliefs.
Through this process, you'll be able to make deep, lasting changes around how you feel about yourself and finally be the confident, empowered person you've always dreamed of becoming.
