CBT
CBT: Behavioral anchors for building self-esteem
There are so many topics and real-life situations where we can apply CBT but a few areas that I cover with almost every client relate to assertive communication and building self-esteem. Clients with depression, for example, sometimes experience negative thoughts about themselves, their self worth, their effectiveness in the world, and their experiences in relationships.
Building self-esteem can seem like a daunting task. However, there are many approaches to accomplish this goal. Any behaviors that potentially reflect a sense of comfort and confidence in one's self worth are worth exploring and building upon. Working on improved assertiveness also can improve symptoms of depression because when we speak and act in ways that affirm our self-value, we build confidence. We send clear messages to ourselves (and others) that we have a right to take up space, to advocate for our own needs, and share parts of ourselves with the world.
Practicing self-esteem can be as simple as:
- Sharing your personal likes and dislikes with others
- Speaking and thinking about yourself in a positive way
- Taking initiative in new relationships
- Maintaining old friendships
- Feeling comfortable enough to ask for clarification (at work or at school, for instance)
- Being able to politely disagree with someone.
Pause for a moment and reflect on the above. It can be helpful to "rank" your strength in each area, on a scale of 0-5. If you have areas of lower skill or confidence, make it a point to practice!
