Self Esteem Worksheets

Instructions:

Identify moments when you engage in the following negative thought patterns. Answer the questions below to reflect on your experiences and reframe your thinking.

1. Assuming

Definition: Assuming the worst without testing the evidence. Example: "They didn’t text me back, so they must not like me."

• Describe a time when you assumed the worst:

• What actual evidence do you have for and against this thought?

• What is a more balanced way to view this situation?

2. Should Statements

Definition: Creating unrealistic or unachievable demands for yourself or others. Example: "I should run 10 miles every day."

• Write a "should" statement you often tell yourself:

• How does this statement make you feel?

• What would be a more realistic and self-compassionate statement?

3. All-or-Nothing Thinking

Definition: Holding yourself to impossible standards of perfection. Example: "If I do not get all A’s on my report card, then I am a failure."

• Describe a time when you engaged in all-or-nothing thinking:

• Is this thought fair or realistic? Why or why not?

• How can you acknowledge progress rather than perfection?

4. Overgeneralizing

Definition: Taking one experience and believing it will always happen. Example: "I didn’t get the job offer, so I will never get a job."

• Write down an overgeneralizing thought you have had:

• What evidence do you have that contradicts this thought?

• What is a more realistic perspective?

5. Labelling

Definition: Using a single word to define yourself completely. Example: "I am a loser."

• What is a label you have used for yourself?

• What are some qualities or achievements that contradict this label?

• How can you describe yourself in a more balanced way?

6. Unfavourable Comparisons

Definition: Comparing yourself negatively to others. Example: "I’ll never have a house as nice as theirs."

• Describe a time when you made an unfavourable comparison:

• How did this comparison make you feel?

• What strengths or successes of your own can you focus on instead?

7. Catastrophising

Definition: Expecting the worst possible outcome. Example: "I made a mistake, now I will be fired and never find another job."

• Write down a catastrophic thought you have had:

• How likely is this worst-case scenario to happen?

• What is a more balanced way to view this situation?

8. Personalising

Definition: Taking too much responsibility for negative events. Example: "If only I played better, we would have won the game."

• Write about a time you personalized a situation:

• What other factors contributed to this event?

• What is a fairer way to view your role in the situation?

9. Making Feelings Facts

Definition: Believing that emotions reflect reality. Example: "I feel like they don’t like me, so they must not like me."

• Write about a time you treated a feeling as a fact:

• What actual evidence do you have for or against this thought?

• How can you separate feelings from facts in the future?

By practicing these exercises, you can challenge negative thought patterns, reframe your thinking, and build a healthier sense of self-esteem.