What Is Low Esteem?
Low self-esteem is a pervasive issue that can significantly affect your daily life, relationships, and overall mental health. It often manifests as a lack of confidence, feelings of worthlessness, and harsh self-criticism. Many individuals with low self-esteem may struggle to see their own value and often compare themselves unfavourably to others.
What Causes Low Self-Esteem?
Low self-esteem can stem from various factors, including:
Negative Life Experiences: Childhood experiences such as neglect, abuse, or constant criticism can deeply impact how you view yourself.
Social Comparisons: Constantly comparing yourself to others, especially in the age of social media, can exacerbate feelings of inadequacy.
Perfectionism: Setting unattainably high standards for yourself can lead to chronic dissatisfaction and self-doubt.
Understanding these underlying causes is crucial in addressing and improving your self-esteem.
Signs of Low Self-Esteem
Recognising the signs of low self-esteem is the first step towards seeking help. Common indicators include:
- Negative Self-Talk: Frequent self-criticism or believing that you are not good enough.
- Avoidance of Challenges: Shying away from new experiences or opportunities due to fear of failure.
- Difficulty Accepting Compliments: Dismissing positive feedback or feeling undeserving of praise.
If you identify with these signs, know that you are not alone and that help is available.
Central Mind’s Approaches To Low Self-Esteem
Several effective treatments can help improve self-esteem. These include:
Cognitive Behavioural Therapy (CBT)
CBT is one of the most widely used therapeutic approaches for low self-esteem. It focuses on identifying and challenging negative thought patterns and beliefs about oneself. Key components include:
- Identifying Core Beliefs: Understanding the deep-seated beliefs that contribute to your low self-esteem.
- Challenging Negative Thoughts: Learning to question and reframe negative thoughts into more positive and realistic ones.
- Behavioural Experiments: Engaging in activities that challenge your fears and reinforce positive beliefs about yourself.
Compassion-Focused Therapy (CFT)
CFT aims to cultivate self-compassion and reduce self-criticism. It encourages individuals to treat themselves with the same kindness they would offer a friend.
Psychodynamic Therapy
Psychodynamic therapy offers a comprehensive approach to addressing low self-esteem by exploring the intricate connections between past experiences and present behaviours. Through understanding early influences, challenging negative beliefs, and fostering a supportive therapeutic relationship, individuals can cultivate a healthier self-image and improve their overall mental well-being.
If you are struggling with low self-esteem, consider reaching out for support; change is possible with the right guidance and tools.
How Do You Know If You’re Ready for Counselling To Address Your Self-Esteem?
You might benefit from self-esteem therapy to improve your self-esteem if you recognise the following in yourself:
You often struggle with self-criticism or doubt.
If your inner voice tends to be harsh, or you find it difficult to acknowledge your strengths, therapy can help shift that inner dialogue towards something kinder and more balanced.
You find it hard to feel “good enough.”
Whether it’s at work, in relationships, or simply within yourself, low self-worth can quietly hold you back. Therapy offers a space to explore where these beliefs come from – and how to start changing them.
You’d like to feel more confident in daily life.
Maybe you hesitate to speak up, take chances, or set healthy boundaries. Self-esteem therapy to improve your self-esteem can gently support you in developing confidence that feels grounded and authentic.
You notice patterns of people-pleasing or perfectionism.
Many people with low self-esteem find themselves overextending to gain approval or fearing mistakes. Therapy helps build self-acceptance and reduce the pressure to constantly perform or please.
You want to build a kinder relationship with yourself.
Sometimes, we simply know we’re ready for something different – to treat ourselves with the same compassion we offer others. Therapy can help you make that shift, one step at a time.
Our Therapists and Counsellors That Work With Low Self-Esteem in Hong Kong
Dr. Melissa Chan
Clinical Psychologist
Dr. Chan is a UK trained Clinical Psychologist, who has worked in the field of mental health taking up clinical and research roles in the community and academic settings for ten years. She is experienced in treating people with symptoms of depression and anxiety disorders, who specialises in working with people who are highly self-critical and have highly sensitive traits. She also works with people who are struggling with low self-esteem, stress, grief and bereavement, adjustment difficulties and those affected by developmental trauma.
Dr. Aurélie Comes
Clinical Psychologist & CBT Therapist
Specialises in complex trauma, relational issues, persistent mood difficulties and feelings of inadequacy or emptiness
Aurélie is an experienced Cognitive Behavioral Therapist (CBT) who trained and worked in the UK’s National Health Service. In addition to her CBT specialty, she also qualified as an Eye-Movement Desensitization Reprocessing (EMDR) Practitioner.
Dr. Edward Lam
Clinical Psychologist
Edward is a U.S.-trained and licensed Clinical Psychologist in the state of Massachusetts, now bringing his expertise to Hong Kong. With extensive experience across various settings, Edward has helped clients become stronger, more independent, and resilient in the face of challenges. He creates a supportive and non-judgmental environment where clients can explore their struggles and engage more fully in life.
Teresa Chan
Cognitive Behavioural Psychotherapist
Teresa is a Cognitive Behavioural Psychotherapist who has over 10 years of experience working in the field of clinical mental health. She has a background in Psychology at both an undergraduate and master’s level and completed her training in the UK, where she specialised in the field of Cognitive Behavioural Therapy.
Dr. Elaine Ching
Clinical Psychologist
Dr. Ching is a UK trained Clinical Psychologist, offering support to adults with difficulties around anxiety, low mood, stress and burnout, self-esteem, childhood or event specific trauma, interpersonal relationships, and life adjustments (e.g. relocation, grief, chronic physical health, third culture kids). She also has experience with individuals with individuals with emotional
Michael Beckham
Clinical Psychologist
Michael Beckham is a US-trained and licensed Psychotherapist with 19 years of experience helping clients navigate life’s challenges with compassion, expertise, and care. He assists his clients in understanding how they see themselves, how they see the world, and how they see their place in the world.
Bhavna Bharvani
Clinical Counsellor, Relationship Counsellor
Bhavna is a US-trained Licensed Professional Clinical Counsellor, registered with the California Board of Behavioural Sciences (LPCC 10182). She started out practicing in San Francisco, where she worked with individuals, couples, teenagers, and LGBTQIA+ folks with chronic and complex trauma. She worked across a range of settings including community mental health, schools, and residential substance use treatment centers.
Meet Our Full List Of Counsellors Here!
Frequently Asked Questions (FAQs)
How long does it take to see improvements in self-esteem through therapy?
The timeline for improvement varies by individual. Some may notice changes within a few weeks, while others may take several months to see significant progress. Consistency in attending therapy sessions and practicing techniques learned during therapy is essential for quicker results.
Can medication help with low self-esteem?
While there are no specific medications for low self-esteem, if it coexists with other mental health issues like depression or anxiety, medication may be prescribed as part of a comprehensive treatment plan. Always consult with a healthcare provider for personalised advice.
What can I do on my own to improve my self-esteem?
There are several strategies you can implement independently, such as:
- Practicing positive affirmations daily.
- Setting small, achievable goals to build confidence.
- Engaging in activities that bring you joy and fulfilment.
Do you offer sessions in English or Cantonese?
Sessions are available in French, English and/or Cantonese. You can choose the language that feels most comfortable for you.
Take the First Step Towards Change
If you’re struggling with low self-esteem, remember that reaching out for help is a sign of strength. Our clinic offers compassionate support tailored to your needs. Our therapists can help you work towards building a healthier self-image and improving your overall well-being. Don’t hesitate to contact us for more information about our services or to schedule an appointment.
