Self-Esteem
A recent poll found that 40% of Canadians report a lack of self-confidence.
Low self-esteem doesn’t just feel uncomfortable, and it certainly isn't just a passing phase. Low self-esteem affects every area of life. When you don't value yourself, it's difficult to enjoy close relationships, take healthy risks, and embrace your authentic self.
To begin therapy for self-esteem, book with:
Amy Parsons
Dayirai Kapfunde (virtual only)
Kenneth Guye (virtual only)
Kim Cardinal
Samantha LeBlanc
Sarah Callin
What Causes Low Self-Esteem?
Self-esteem issues are not random, and they come from a complex combination of macro-level and micro-level variables. Unfortunately, feelings of self-doubt can start as early as young childhood, and negative self-image can persist throughout the lifetime.
Unrealistic societal expectations: Society itself often contributes to low self-esteem. For example, many companies prey on people feeling bad about themselves to sell products and services. In addition, social media heightens expectations. People compare themselves to what they see online, and seeing everyone else live seemingly perfect lives may cause you to feel inferior. Teens and adults are particularly susceptible to these effects.
Trauma: Any type of trauma can affect your self-esteem. Trauma fundamentally affects your sense of safety in the world. If someone you love betrayed your trust, you might internalize the event to believe you deserved that emotional pain. It's hard to feel confident when you aren't sure who or what you can trust.
Unhealthy family dynamics: Sometimes parents unknowingly cause or reinforce self-esteem issues in their children. When families have overly high expectations for their children - or when parents have low self-esteem themselves - children often grow up with little self-respect for themselves.
Mental health issues: Although low self-esteem does not inherently cause mental health conditions, it's often a risk factor for depression, anxiety, emotional dysregulation, eating disorders, and other mental health challenges. These conditions can also perpetuate low self-esteem, which can reinforce a difficult cycle.
Unhealthy peer or romantic relationships: We are products of the people we surround ourselves with. If you don't spend time with people who value your self-worth, it's hard to believe in yourself.
Understanding Self-Esteem
Developing healthy self-esteem requires practice, intention, and self-awareness. Self-esteem is a mindset - you must choose to challenge your negative beliefs and learn to value your positive qualities.
Many people assume that their self-esteem will naturally improve once a specific event happens. For example, they might believe getting accepted into their dream college or dating their crush will bring them the confidence they desire.
These positive moments can definitely make you feel better, but the effects are more short-lived than you realize. Without a healthy self-identity, you risk either adding more pressure on yourself or sabotaging your own success.
How Do You Improve Self-Esteem?
Challenge negative thought patterns: Negative thoughts about yourself both cause and maintain low self-esteem. Try to get in the habit of noticing how certain thoughts (I'm such a failure, I'm so ugly, nobody likes me) affect your overall mood. Consider alternative perspectives to these thoughts. You may also want to practice positive affirmations to remind yourself of your inherent worth.
Strengthen your social skills: Some people have low self-esteem because they feel socially anxious around others. If that's the case for you, consider how you can work on this anxiety. Mindfulness techniques, positive self-talk, and spending time with people you truly care about can all help you feel better.
Own your sense of self: You are a unique person with unique values, strengths, and skills. If you spend all your time trying to be like everybody else, what's left for you? Treating low self-esteem also means knowing your own values and living congruently to them.
Practice more self-compassion: Self-esteem comes from remembering that you are only human, and that means you will make mistakes and feel uncomfortable emotions. Self-compassion refers to being kind to yourself and remembering that everyone struggles from time to time.
Find healthy role models with high self-esteem: Look for someone in your life who exudes confidence in their own skin. How do they carry themselves? What do they do differently from you? Try to surround yourself with people who have healthy self-esteem!
Therapy to Build Self-Esteem in Fort McMurray
How to Start Therapy to Build Self-Esteem
Beginning therapy with Boreal Therapy Collective is easy and requires no referral. You can book your initial assessment here.
Understanding Length of Therapy and Treatment
Your first appointment will be 90-minutes long. For all future appointments, you can choose to book for 1 hour or 90-minutes. During your first appointment, your therapist will ask you questions to better understand you and your areas of struggle. This is known as an assessment. Depending on how much you share, the assessment phase can last anywhere from one to three appointments. The assessment is critical. It helps you and your therapist understand your goals, and it helps your therapist develop a treatment plan to support you in achieving these goals.
After the assessment is complete, treatment begins! In the treatment phase, you will be introduced to a variety of skills to practice and implement to better manage your symptoms. Most people will have a therapy session every two weeks, and we recommend this for optimal treatment. Effective therapy typically takes somewhere between six to twelve appointments (for some more, others less). Many choose to continue therapy once formal treatment is complete. This is referred to as maintenance. People who do this typically have an appointment once every six to eight weeks. This is not a requirement and is a matter of personal choice.
Therapy to Build Self-Esteem at Boreal Therapy Collective
Where We Are Located
We’re located at 8530 Manning Avenue, Unit 104. You’ll find us in the Service Canada building (on the side of the building that faces the Clearwater River). To check out our space, click here.
Parking is located at the front and back of the building. The front parking lot is closer to us but tends to fill up quickly. There is also an empty dirt lot adjacent to our office that many use for parking. If you park at the back (where Service Canada is located), you can walk around the building to reach our office. To learn more about parking, click here.
Importantly, you do not need to be in town for treatment. We offer in-person and virtual therapy and our therapists are happy to provide whatever option works best for you!
Rates & Benefit Coverage
Initial assessments are billed at a rate of $300.00 for a 90-minute appointment. Follow-up sessions are billed at a rate of $200.00/hour or $300.00/90-minutes (you can choose your preferred appointment length when booking). We offer direct billing to 25+ benefit providers. With your consent, we will always direct bill first. If we are unable to direct bill, you can pay via email money transfer or credit card. You will be given a receipt once payment has been collected. For more information, click here.
