Improving Self-Esteem
A CBT worksheet for catching the inner critic and building a steadier sense of worthSelf-esteem is not fixed. It is shaped by our experiences and, just as importantly, by the way we interpret those experiences. This worksheet uses core CBT (Cognitive Behavioural Therapy) tools to help you catch automatic negative thoughts, weigh them against the evidence, and build a steadier, more balanced view of yourself.
Thoughts are not facts — they are interpretations, and interpretations can be questioned. Change in CBT happens through repetition, not one-time insight, so work through this at whatever pace suits you. You do not need to complete it in one sitting — your answers save automatically as you go.
Low self-esteem often runs on automatic negative thoughts — “I’m not good enough,” “I always fail.” This exercise slows the thought down long enough to look at it, rather than simply believing it.
Beneath the day-to-day thoughts often sits a core belief — “I’m unlovable,” “I’m a failure,” “I’m weak.” These beliefs usually form gradually, and are worth naming directly.
Low self-esteem tends to dismiss the positive — remembering every criticism while forgetting every compliment. Build a running list you can return to when self-doubt spikes.
Instead of automatically believing a feared prediction, test it against reality. Often the outcome is far less harsh than the fear suggested — and every test gathers fresh evidence about your actual abilities.
Many of us speak to ourselves in ways we would never speak to a close friend. This exercise doesn’t excuse mistakes — it simply weakens the harshness of the inner critic.
Low self-esteem makes progress easy to overlook. Each evening, note three small wins — however ordinary they seem. Small evidence, gathered daily, matters.
Behaviour helps reshape belief. Ask yourself what you would do today if you already believed you were worthy and capable — then do one small version of it.
Tick anything that feels like a realistic step this week.
For one week, notice what triggers comparison, reduce exposure to it where you can, and practise replacing “They’re better than me” with a steadier alternative.
Self-esteem built on performance is fragile. Self-esteem built on values is steadier. Choose the values that matter most to you.
This can feel awkward at first — but repetition matters more than polish. Choose statements you find believable, and tick them off as you practise saying them.
CBT works through repetition, not one-time insight. The goal is not to feel amazing instantly — it is less self-attack, more accurate thinking, and stronger self-trust, built gradually over time.
If working through this worksheet has brought something into focus that you would like to explore further in a confidential setting, an introductory conversation is available at no charge. CBT-informed individual therapy is offered via secure live video in English, French, and Greek.
Arrange a confidential introductory conversation → Individual & Couples Therapy via Live Video • CBT-Informed Work • UK Practice • English · French · GreekA Note for Your Next Session
If you are working with Ari, bring this completed worksheet to your next session. The sections where an answer surprised you, where you found it difficult to write, or where a strong emotional response arose are at least as useful as the sections you completed easily.
To book a session or make an enquiry, contact: enquiries@online-therapy-clinic.com
The goal is fewer attacks on yourself, more accurate thinking, and greater confidence in your ability to cope with life’s challenges.
© Ari Sotiriou MA PGDip | UKCP Accredited | enquiries@online-therapy-clinic.com
This worksheet is for personal reflection only and does not constitute clinical advice.