Self-Esteem/ Confidence Building

How to Increase Your Self-Esteem

  • Manage your inner critic - We are hard on ourselves! It's OK to make mistakes and usually things aren't as bad as we make them out to be.

  • Focus on what goes well for you - Stop focusing on your problems, and put energy into things you do well.

  • Talk positively about yourself - You need to believe in yourself. Once you do, good things will happen and others will believe in you too.

  • View mistakes as learning opportunities - mistakes happen, but if you view them as small road bumps instead of barricades, you'll learn and improve and do better the next time.

  • Do things you enjoy - you have to make time for you and things you enjoy doing.

  • Don't compare yourself to others - everyone is unique with their own special skills and abilities. Comparing yourself to others just gets you down when you don't match up.

  • Focus on things you can control - there's no sense in worrying about something if you can't change it.

  • Celebrate the small things - Do this everyday!

Practice having an attitude of Gratitude!

The GLAD Technique Altman (2014)

Applying the GLAD Technique is very simple. Write it down in a journal.

Date:

G: One Gratitude that you have.

L: One thing you learned today.

A: One accomplishment you did today.

D: One thing that delighted you today.

Examples:

Gratitude: Something that you are thankful for- major or minor.

Learned: Something you recognized, or figured out.

Accomplished: Something you feel is meaningful, even self-care.

Delighted: Something that made you smile, laugh, or feel joy.

Acknowledge your strengths! Remember how awesome you are!

  1. What is the quality you are most proud of?

  2. How have these qualities helped you in the past?

  3. Is there a quality you'd like to improve?

Reflection Questions:

  1. What are your 3 best qualities?

  2. What is one goal you have for the future?

  3. Who is one person you can always confide in?

  4. What is something positive you've done for someone else?

  5. Tell about a time someone did something very nice for you.

  6. Who is one person you admire or look up to?

  7. What are your top 3 activities to do for fun?

  8. Name one friend that can always make you laugh.

  9. Think of a time you were really proud of yourself. What was it?

  10. What is one of your biggest accomplishments?

101PositiveThinkingAffirmations.pdf
Self-Esteem Poster - How to Build Self Esteem.pdf

Dealing with Negativity

Sometimes people are just going to be negative. It's critical that you don't let that bring you down! The steps to dealing with negativity are:

  1. Undestand that being negative is just ONE person's perspective. There really is positive in everything.

  2. Add some kindness and be assertive. Give a positive spin on whatever is being discussed. It could change the whole discussion.

  3. Step away! Get out of the scene when you recognize that someone is continually being negative. It will just bring you down.

  4. Find the positive. If you are feeling that the negativity is contagious, find something positive that brings you back up, like music, exercise, or spending time with good friends.

Hopes & Dreams

Thinking about your hopes and dreams for the future can help give you direction and build confidence in your life. Answer the following prompts to identify your hopes and dreams.

This year I would like to ___________________________________________

Next year, I can see myself ________________________________________

My five biggest hopes for the long-term future are _________________

__________________________________________________________________

__________________________________________________________________

My biggest dream for the future is _________________________________