Week 1 – An introduction to low self-esteem (It’s not your fault)
This session will help you to make sense of the development of low self-esteem. Nobody is born with low self-esteem so we consider the role of environmental and biological factors.
Week 2 – What keeps low self-esteem going?
We look at the maintenance factors for low self-esteem, focusing on the role of your thoughts and behaviours.
Week 3 – Challenging negative thoughts and introducing emotional regulation
In this session we introduce two interventions, thought challenging and coherent breathing.
Week 4 – Behavioural Experiments
If we act as if our negative thoughts are true then they will always feel true. We will help you plan a behavioural experiment to challenge one of your unhelpful behaviours which might be contributing to your low self-esteem.
Week 5 – Managing self-criticism using CBT and self-compassion
In this session we explore the reason for self-criticism and then introduce an alternative more helpful compassionate language.
Week 6 – Developing Self-Compassion
This session includes both imagery and mindfulness to help develop your compassionate self and also build on your ability to tolerate emotional distress.
Week 7 – Managing unhelpful Behaviours
Understanding Low Mood; interaction between low mood and behaviour, and how to break free of this cycle.
Week 8 – Changing rules & creating healthy core beliefs
Creating a new healthy/flexible guideline, looking at how you want to live your life.
Week 9 – Relapse management and planning for the future
Bringing everything together, reflecting on management of relapse and recapping course content.