If you are having trouble with raising your self-esteem or would like to see quicker progress, consider going to professional therapy.  Effective therapy has been shown to have a large effect at raising self-esteem.  You might also want to get help if in keeping your journal, you realize that there are subjects that you cannot face, or if you are trying to face them, they set you back enough to cause a disruption in your life as you write about them. Also, if you have a mental disorder such as depression, anxiety, or other types of disorders, this can have an effect on your self-esteem. Getting treatment for a mental disorder can improve the quality of your life. Cognitive behavioral therapy (CBT) has been shown to be effective at improving self-esteem. CBT addresses automatic negative thoughts. These thoughts are the thoughts that happen almost like a reflex when confronted with life situations.   For example, if a person with low self-esteem needs to study for an exam in school, the person might say, “I don’t know why I’m bothering. It’s not like I’ll get an A anyway.” When undergoing CBT therapy, the therapist, who will most likely be a counselor or psychologist, works in partnership with the client to change those automatic beliefs. The counselor might suggest testing the client’s hypothesis—the client will fail no matter how hard the client studies. The counselor might help the client with time management and stress skills and track studying progress until the student takes the test. Other techniques used for CBT are relaxation techniques (breathing exercises), visualization (mental rehearsing), and going through childhood experiences to identify where the negative thoughts originated. Identifying the origin of the negative thoughts helps prevent self-esteem “relapses.”  CBT is good for people who do not have complex issues. Moreover, CBT is only good for treating some types of disorders such as depression and anxiety. CBT might also be too structured for some people. With psychodynamic therapy, treatment plans are tailored to each person and their individual needs. In a psychodynamic session, the client is allowed to explore any and all issues arising for that day. The clinician helps the client look for behavior, thought, and emotional patterns related to that issue. Childhood issues and events are often explored to help the client understand how the past affects them and ties in with their present.   For people who have complex issues or would like a more individualized plan tailored to their needs, psychodynamic therapy might be better than CBT.  Psychodynamic therapy is an effective technique to use with a variety of conditions and with patients with issues of varying complexity.
الجأ إلى العلاج النفسي لتعزيز ثقتك بنفسك. جرّب العلاج السلوكي المعرفي. الجأ إلى العلاج النفسي الديناميكي.