Acceptance And Commitment Therapy For Low Self-esteem
Self-esteem plays a crucial role in emotional and mental well-being, as it influences the way a person perceives themselves and deals with day-to-day challenges. When self-esteem is low, it can generate feelings of insecurity, inability and self-criticism, negatively affecting different areas of life.. Overcoming low self-esteem requires more than just positive affirmations or changing the way you think; It takes a deep understanding of one’s own thoughts and emotions.
In this context, Acceptance and Commitment Therapy emerges as an effective alternative to address low self-esteem. Unlike other therapies that seek to eliminate or modify negative thoughts, ACT teaches people to accept their psychoemotional experiences and commit to actions based on their personal values. In this article, we will delve into the action of this therapeutic approach to work on low self-esteem.
Low self-esteem is a negative perception that a person has about themselves, which directly affects their self-worth and confidence. People who have low self-esteem often have a distorted image of themselves and their abilities, generally focusing on their mistakes and weaknesses, while minimizing or ignoring their achievements and qualities. This self-perception can influence various aspects of life, such as personal relationships, academic or professional performance, and emotional well-being..
The causes of low self-esteem are varied and can include traumatic experiences, constant criticism in childhood, social comparisons or unrealistic expectations. Constant negative self-talk is a common characteristic, as people with low self-esteem tend to repeat self-critical and disqualifying thoughts to themselves. As a result, they avoid taking risks or facing new challenges, which reinforces their feeling of inadequacy.
In the long term, low self-esteem can lead to more serious problems such as anxiety, depression or difficulties establishing healthy interpersonal relationships.. Therefore, it is essential to address it in time, since having a healthy self-esteem allows for greater resilience in the face of life’s obstacles and a more positive attitude towards personal growth.
Introduction to Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is a form of psychological intervention based on mindfulness and acceptance, which aims to help people cope with their thoughts and emotions more effectively. Unlike other therapies that seek to change or eliminate negative thoughts, ACT teaches us to accept these internal experiences as a natural part of life, without letting them control behavior.
ACT is based on six fundamental pillars: acceptance, cognitive defusion, contact with the present, values, committed action and the self as context. Acceptance involves opening up to painful emotions rather than avoiding them, while cognitive defusion seeks to help people distance themselves from their thoughts so they don’t take them as absolute truths.. In addition, therapy encourages connection with the present moment, promoting non-judgmental observation of what is happening here and now.
Another key component is the identification of personal values, which guide committed action, that is, the drive to act consistently with these values. Through this practice, ACT promotes a more meaningful life, without negative thoughts or emotions dominating daily experience.
How ACT helps improve low self-esteem
Acceptance and Commitment Therapy has the ability to offer an innovative approach to improving low self-esteem, focusing on accepting difficult thoughts and emotions rather than fighting them. We are going to mention some of the benefits of this therapeutic approach to solve the problems derived from low self-esteem.
One of the main problems with low self-esteem is negative self-talk, which can perpetuate these feelings of inferiority. ACT, as we have already mentioned, teaches how to practice cognitive defusion; being able to observe negative thoughts without getting caught up in them. Instead of automatically believing these dysfunctional beliefs, people learn to distance themselves from these ideas, seeing them as simple thoughts that do not define their value.
2. Accept your emotions
Another essential aspect is acceptance. Instead of avoiding or suppressing painful emotions like shame or insecurity, ACT encourages people to accept these emotions as part of the human experience. This helps reduce the emotional burden and prevents discomfort from intensifying low self-esteem. By accepting these emotions, people free themselves from the need to fight it, allowing them to focus on more constructive actions.
3. Identify your own values
ACT also works to strengthen the sense of personal identity through the identification of values. Many people with low self-esteem tend to compare themselves to others or act according to external expectations. ACT encourages the exploration of personal values, such as honesty, creativity, or kindness, and encourages people to align their lives with those values, rather than trying to meet unrealistic standards.. By acting in accordance with their values, people experience a sense of purpose and fulfillment, regardless of what other people think.
4. Make decisions based on values
Finally, committed action is key to increasing self-esteem. By making decisions based on values and acting consistently with them, people can develop greater self-confidence and strengthen their self-esteem so that it is maintained in the long term.
