Self-Esteem Boost

8 Sessions

Self-esteem challenges often begin with internalized negative messages that slowly take root. Occasional self-doubt can evolve into patterns of harsh self-talk, comparison, and self-criticism, which affects how you see your accomplishments, relationships, and overall worth. Over time, these beliefs can turn into self-fulfilling prophecies: negative expectations shape behavior and appear to validate your worst fears and insecurities.

Our Self-Esteem Boost plan is a structured, eight-session program that combines cognitive behavioral therapy (CBT) with strength-based techniques to help you shift these patterns and build a healthier relationship with yourself. You'll learn to identify core values and personal strengths while developing tools to challenge unhelpful thought patterns and practice new ways of thinking and showing up in your daily life.

Sessions are delivered primarily through our secure virtual platform, with limited in-office options available.

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The privilege of a lifetime is to become who you truly are. - Carl Jung

Everyone experiences self-doubt from time to time. But if negative self-perception becomes your default lens—shaping how you view your worth, choices, and future—it may be time to build new tools. Research shows that about 85% of people struggle with self-esteem at some point in life, yet many never receive focused support to strengthen this essential part of wellbeing.

Common indicators for this plan include:

Persistent negative self-talk or harsh self-criticism
Difficulty acknowledging personal strengths and accomplishments
Tendency to compare yourself unfavorably to others
Perfectionism that leads to anxiety or avoidance
Challenges in asserting yourself or setting boundaries
Feelings of inadequacy or impostor syndrome despite evidence of competence
Sensitivity to criticism that persists long after feedback is received
Hesitancy to pursue opportunities due to fear of failure or judgment

Why you might choose this plan

What to expect

In-person, telehealth or both

How long does therapy take?

A lot of us think self-esteem is something you’re born with, it’s actually something you can build. Our evidence-based approach goes beyond positive thinking or surface-level affirmations to address the deeper thought patterns and behaviors that shape how you see yourself.

Treatment begins with a guided assessment of your values and personal strengths. From there, your therapist will help you work through cognitive restructuring techniques to challenge distorted self-perceptions and build a more balanced inner dialogue. You’ll also try out new behaviors—called behavioral experiments—to apply what you’re learning in real-life situations.

As the plan progresses, you’ll gain practical strategies for showing up with more self-assurance in the moments that matter most. The goal isn’t inflated confidence. Instead, it’s a grounded, compassionate view of yourself that’s rooted in your true capabilities and worth.

Therapy Lab clinicians hold advanced degrees in clinical psychology or related science-based clinical practices, with specialized training in evidence-based approaches to self-esteem enhancement. Research shows that structured CBT-based interventions consistently outperform general talk therapy when it comes to improving self-esteem. To learn more, please explore the resources below.

About Therapy Lab therapists

Fennell, M. J. (2016). Overcoming low self-esteem: A self-help guide using cognitive behavioral techniques (2nd ed.). Robinson.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of clinical psychology, 69(1), 28-44.
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Sowislo, J. F., & Orth, U. (2013). Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies. Psychological bulletin, 139(1), 213-240.