Challenging Negative Self-Beliefs

Once we identify our inner critic, the next step in rebuilding self-esteem is to challenge the negative beliefs it reinforces. These beliefs often stem from our earliest experiences—sometimes before we even had the language to articulate them. For trauma survivors, these beliefs can be particularly harsh and deeply ingrained. Statements like “I’m not lovable,” “I always mess things up,” or “I’m broken” become the mental scripts that guide our self-perception and influence our behaviours.

Challenging these thoughts requires intention and persistence. Cognitive Behavioural Therapy (CBT) offers tools like thought records to help track when these negative thoughts occur, what triggers them, and how to reframe them. For example, if you find yourself thinking, “I’m a failure,” a thought record would encourage you to examine the evidence for and against that belief, consider alternative explanations, and replace the thought with something more balanced, like “I’m learning and growing.”

Another powerful approach is to consider the origin of the belief. Where did it come from? Who told you this about yourself, either directly or indirectly? Was it a caregiver, a teacher, a toxic partner, or society at large? Understanding the source of these beliefs can help you see them as inherited rather than inherently true. This process helps to loosen the grip of these narratives and makes room for new, self-affirming ones.

It’s also essential to surround yourself with affirming people and practices. Whether it’s friends who reflect your worth back to you, affirmations that resonate with your truth, or therapy that helps you dismantle internalized harm, every step you take to challenge these beliefs is an act of reclaiming your self-esteem.

At Catharsis Psychology and Psychotherapy, we support clients in increasing their self-esteem and self-compassion.