Program szkolenia
EXAMPLE 1
Fear of Failure
Anna is a 28‑year‑old marketing specialist with a strong track record, yet she constantly feels like a “fraud.” She views herself as hardworking but not truly intelligent, and she compares herself to an unrealistic “ideal” version of herself who never makes mistakes and is always perfectly composed. Because of this, her self‑esteem and self-image is low, any constructive feedback, no matter how mild, feels like proof that she is not good enough.
Anna’s patterns of behaviour
Anna often gets caught in rigid, all‑or‑nothing thinking, telling herself, “If I’m not the best, then I’m hopeless.” Because of this, she tends to overlook any positive feedback, and she barely registers praise from her boss but zeroes in on the smallest mistakes in her reports. This mindset also feeds into her social anxiety; she avoids public speaking because she is afraid of being judged, and each avoidance leaves her feeling even worse about herself.
What could help Anna
Anna could benefit from learning how to gently question the harsh thoughts she has about herself, so she can tell the difference between what’s actually true and what her inner critic is saying. It may also help her rethink the impossible standards she holds herself to, and start building a more realistic and kinder picture of who she wants to be.
She could also benefit from practicing how to speak up for her needs and set clear boundaries in her relationships could give her a stronger sense of confidence and control in her daily life
Reference
Explore more about the 7 Pillars of Self-Esteem on the Zwierciadło website to better understand the foundations of healthy self-esteem.
EXAMPLE 2
People Pleaser Syndrome
Marek is a 34 year old engineer who is known for being the "nicest person in the group" and always ready to help, often staying late to support others. He sees himself as caring and dependable, but underneath that, he worries he is not interesting or worthwhile unless he is doing something for someone else. His sense of self worth depends heavily on being needed, so when no one asks him for help, he starts to feel anxious and empty, as if he has nothing to offer on his own
Marek’s patterns of behaviour
Marek struggles with setting boundaries, often saying yes even when he is exhausted, which leaves him drained and quietly resentful toward the people he cares about. He tends to remember only the moments when he thinks he let someone down, reinforcing the belief that his value comes solely from being useful. Because he is afraid of conflict, he often agrees with others just to keep the peace, and over time this has made it harder for him to stay connected to his own opinions and sense of identity.
What could help Marek
Marek’s self image is tied to always being the helper. Strengthening his self esteem means learning that his own needs matter too, and that he has value even when he is not taking care of others. Marek could start by taking small steps toward setting boundaries, like saying no to one request each week when he is already overwhelmed. This can help him see that his worth is not tied to constantly helping others. It may also support him to remind himself that he is valuable simply for who he is, not just for what he does. Keeping a brief list of qualities he likes about himself, things unrelated to being useful, could strengthen a more balanced sense of identity.
Program szkolenia
EXERCISE 1
Strategies for Building Self-Esteem
Exercises such as affirmations, practicing gratitude, learning to set boundaries, developing skills, and developing competencies can be helpful in increasing self-esteem. These strategies help overcome low self-esteem and build a healthy self-image. These include:
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Affirmations: Regularly repeating positive reinforcements can help change negative internal dialogue. Choose affirmations that are meaningful to you and reflect your values and goals, such as "I am good enough just the way I am" or "I have the power to change my life."
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Gratitude Journaling: Keeping a daily journal of what you are grateful for, or practicing gratitude in another form, helps you focus on the positive aspects of your life, fosters positive thinking, and self-appreciation.
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Setting Boundaries: Learning to be assertive and establish healthy boundaries in relationships helps build self-respect and shows others that your needs and feelings are important. Developing skills and interests: Engaging in activities that develop your skills and passions increases self-confidence and self-esteem.
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Mindfulness and Meditation: Mindfulness and meditation practices can help reduce stress and negative thinking. These exercises teach you to be present in the present moment and accept yourself.
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Physical Exercise: Regular physical activity not only improves your physical health and well-being but also boosts your self-esteem, thanks to increased endorphin levels, among other things.
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Achievement Journal: Recording your successes (even small ones) reminds you of your achievements and strengthens your self-esteem.
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Self-Knowledge and Reflection: Taking time for self-reflection deepens your understanding of yourself, your values, beliefs, and goals. Self-knowledge is crucial for building authentic self-esteem.
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Shifting Perspective and Self-Compassion: Instead of criticizing yourself for mistakes, consider them as learning and opportunities for growth.
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Seeking Support: Talking to a therapist, joining support groups, or sharing your feelings with trusted friends or family are all incredibly helpful in building self-esteem.
EXERCISE 2
Past-Present-Future
Writing your life story can help you find meaning and value in your experiences.
Part I. The Past
1. Write a short story of your achievements. Remember to describe the difficulties you overcame and the traits and strengths that helped you achieve them.
2. After writing, look at your past as a whole. Try to give it a character—it could be a fictional character from a book or movie, or someone famous, or a historical figure. Write it down.
Part II. The Present
1. Describe your life and who you are now. How are you different from yourself in the past? What are your current strengths? What challenges are you facing now?
2. Look at your present as a whole. Try to give it a character—it could be a fictional character from a book or movie, or someone famous, or a historical figure. Write it down.
Part III. The Future
1. Describe your dream future. How will it differ from the present? How will you change?
2. Look at your future as a whole. Try to give it a character – it could be a fictional character from a book or movie, or someone famous, even a historical figure. Write it down.
Look at the three characters you wrote down earlier. Think about how they are present in your life. Tell your groupmates who they are and why you appreciate them. Focus on their positive qualities.