From the Guidelines
To improve self-esteem, individual therapy is recommended as it has been shown to be effective in addressing internalizing behaviors such as low self-esteem and depression. This approach is supported by the study published in The Lancet Neurology in 2010 1, which highlights the importance of individual therapy in managing internalizing behaviors.
When considering strategies to improve self-esteem, it's essential to focus on evidence-based approaches. The study by Israel et al. in 2020 1 found that an online modified version of the Releasing Internalized Stigma for Empowerment (RISE) model was effective in reducing internalized transphobia and shame, while increasing pride and positive affect.
Some key strategies to improve self-esteem include:
- Practicing self-compassion and challenging negative self-talk
- Setting achievable goals and celebrating accomplishments
- Surrounding oneself with supportive individuals and limiting time with those who undermine confidence
- Engaging in regular physical self-care, such as exercise, adequate sleep, and nutrition
- Developing a skill or hobby that brings satisfaction and builds confidence
It's crucial to note that self-esteem develops gradually through consistent practice of these techniques, and creating new neural pathways through repeated positive experiences and thoughts can help replace negative self-perception with a more balanced and compassionate view of oneself. The most recent and highest quality study, such as the one by Israel et al. in 2020 1, should be prioritized when making recommendations for improving self-esteem.
From the Research
Strategies to Improve Self-Esteem
Several strategies can be employed to improve self-esteem, including:
- Cognitive Behavioral Therapy (CBT) 2, 3: CBT has been shown to be effective in improving self-esteem, particularly in individuals with internalizing problems such as anxiety and depression.
- Psychotherapy 3: Psychotherapy, including non-CBT based interventions, can have a positive effect on self-esteem, with moderate to large effect sizes.
- Internet-based interventions 4: Brief internet-based trainings can be an effective way to improve self-esteem in adults with body dysmorphic symptoms.
- Compassion-focused therapies 5: Compassion-focused therapy (CFT) and compassion-based interventions may be effective in improving self-esteem, with medium to large effect sizes.
- Integrative group therapy 6: Integrative group therapy for personality dysfunction can improve self-esteem, particularly when the therapeutic alliance is strong and patients have higher quality of object relations.
Key Factors Influencing Self-Esteem Improvement
Some key factors that can influence the improvement of self-esteem include:
- Therapeutic alliance 6: A strong therapeutic alliance can predict improvement in self-esteem, particularly for patients with lower quality of object relations.
- Quality of object relations 6: Patients with higher quality of object relations may benefit more from therapy in terms of improving their self-esteem.
- Domain-specific self-esteem 2: Targeting specific domains of self-esteem, such as family and peer relationships, may be important in evaluating and treating individuals with internalizing problems.
- Negative self-perceptions 2: Addressing negative self-perceptions may be necessary to reduce internalizing symptoms and improve self-esteem.