Therapy Techniques: Building a Stronger Sense of Self

As we learn more about mental health and well-being, it becomes important to be aware of certain tools and techniques that can be used in our daily life to take care of oneself. Since mental health includes our emotional, behavioral, social, and cognitive well-being, it affects how we think, feel, and act. While making healthy choices is something we often hear about, it is helpful to be aware of what steps can actually benefit our well-being. While therapy is a professional space conducted by trained individuals, knowing a few basic techniques that we can apply in our lives can surely be helpful. iDare aims to create awareness on this. 

Understanding Self-Esteem

Self-esteem is a commonly used term, but what exactly does it mean? In simple words, it is our perception of ourselves, which further influences how we perceive the world around us. A person with high self-esteem may have a positive view of themselves, their abilities, and opportunities, while a person with low self-esteem may have a more negative view. Self-esteem impacts our decision-making process, relationships, emotional health, and overall well-being.  

Signs of Low Self-Esteem

How do we determine whether we have low self-esteem? Look out for these signs:

• Saying negative things and being critical about yourself

• Joking about yourself in a negative way

• Difficulty establishing or upholding boundaries

• Focusing on your negatives and ignoring your achievements

• Blaming yourself or feeling guilty when things go wrong

• Thinking other people are better than you

• Thinking you don’t deserve good things or people

• Difficulty accepting compliments

• Hyper-independence, unable to ask for help

• Avoiding challenges or making decisions for fear of failing

• Perfectionism

• Being overly upset by disapproval or criticism

• Feeling ashamed or worthless

This list may seem long—and I can personally relate to more than one of these signs. The good news? Self-esteem can be improved through multiple approaches.

Using Positive Affirmations to Build Self-Esteem

One technique I personally swear by for building self-esteem is positive affirmations. When practiced consistently over time, these affirmations can change our perception of ourselves. Here are some examples:

• I love myself unconditionally

• I am worthy and enough

• I am safe

• I deserve love and respect

• I appreciate and respect myself

• I accept who I am without judgment

• I learn and grow every day

• I am stronger than my fears

• I don’t need validation from others to see my worth

• I allow myself to fail and learn from my mistakes

There are many affirmations available online, or you might like to write your own during rough periods. This personal connection helps affirmations become more powerful. Used consistently and consciously, affirmations can slowly reshape our beliefs and perceptions into empowering ones. They can also help set the right mindset after waking up or before going to bed.

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Please remember, these techniques are not substitutes for professional therapy. If someone is struggling with mental health in a way that affects daily life, it is imperative to consult a trained professional.  

If you or someone you know needs help understanding therapy techniques more deeply or is stressed with mental health issues, consider reaching out to our ‘Support’ and ‘Engage’ verticals for affordable and inclusive help! 

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