Topic 2 Strategies that can be used to improve self-esteem using a DBT based approach.

DBT – or Dialectic Behavioural Therapy – is a talking therapy for people who feel intense emotions.

DBT acknowledges that you can achieve goals simultaneously, even though it might seem counterintuitive to do so.

There are lots of different strategies that you can use to improve your self-esteem, such as learning to ride the wave of emotions. Experience the emotion, note it and move onto the next scenario.

Here are some more techniques and strategies that you can use to improve your self-esteem:

Practice mindfulness

Be present in the moment and don’t worry about the past or the future.

Stick to your values and your beliefs

Pick your top 5 values and remember these when your beliefs might be challenged.

Tell the truth

Always speak the honest truth.

Don’t over apologise

It can be easy to say sorry, but make sure that you believe the apology when you are saying it. You shouldn’t say sorry to please someone else.

Be honest and fair

Take responsibility for your interactions. Don’t blame others for your mistakes.

Distress tolerance:

When you feel distressed, why not move your body, take part in relaxing activities, or find a way to express your emotions?