Self-Esteem
ImprovingSelf-Esteem
Improving

Improving Self-Esteem
Module 2

How Low Self-Esteem Develops
Introduction

2

Facts & Opinions

2

Early Life Experiences2

How the Past affects the Present: Negative Core Beliefs

4

Protecting Ourselves: Rules & Assumptions

5

Rules & Assumptions Guide Behaviour

6

Model of Low Self-Esteem: How Low Self-Esteem Begins

7

Worksheet – Low Self-Esteem: How It Begins

8

Module Summary

9

About This Module

10

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Introduction
In Module 1, we said that people with low self-esteem hold deep-seated, basic, negative beliefs about
themselves and the kind of person they are. These beliefs are often taken as facts or truths about theiridentity. In this module, we will explore how these beliefs about the self develop.

Facts & Opinions
Before we do that, let’s discuss the difference between facts and truths, and opinions.
The dictionary definition of fact is “a piece of information presented as having objective reality.” Thismeans that a fact has evidence that says it is real – there is no doubt about it. An opinion is “a view,
judgment, or appraisal formed in the mind about a particular matter.” An opinion is how someone
perceives something, and this view may be unique to them. Let’s have a few examples to better illustrate
the difference between facts and opinions.
“I have green eyes” is a fact. “I like blue eyes” is an opinion. Why? Because someone else might say, “I likehazel eyes.” “I am a mother,” “I have a car,” “I live in Perth, Western Australia” are facts. Thesestatements can be checked and verified. “Having heaps of money is really important,” “Job satisfaction isabout doing as little as I can get away with,” “There is nothing wrong with combining drugs and alcohol,”are opinions. Facts cannot be challenged, but opinions can be biased, inaccurate, mistaken, and unhelpful.
Our ideas of ourselves, the judgements that we make of, and the value we place on, ourselves as people are
opinions, not facts. However, we often take these opinions as truth or facts and thus, believe in them verystrongly. Therein lies the problem! So, where do these beliefs and opinions of ourselves come from?
How did we develop these beliefs about ourselves?

Early Life Experiences
Beliefs about ourselves are learned as a result of the experiences we have had in our lives, especially our
early life experiences. Often, the beliefs we have about ourselves are conclusions we arrive at based onwhat has happened in our lives. This means that at some point in time, it made sense to have those beliefs.
Down the track, we’ll explore whether or not such beliefs are helpful in the present, but first, let’s discuss
how we develop our beliefs about ourselves.
We learn things in different ways. We may learn from direct experiences, the media, observing
what other people do, and listening to what people say. This will continue throughout our lives
but beliefs about ourselves are often (though not always) developed earlier in life. This meansthat our experiences in our childhood, family of origin, the society we lived in, schools we went
to, and with our peers have influenced our thoughts and beliefs about all sorts of things, including ourselves.
If we have arrived at very negative thoughts and beliefs about ourselves, it is likely that we haveencountered a variety of negative experiences that might have contributed to this. We will now talk about
what some of these negative experiences might be.
Punishment, Neglect, or Abuse
How we were treated earlier in life affects the way we see ourselves and who we are. If children are
mistreated, punished frequently in an extreme or unpredictable manner, neglected, abandoned, or abused,
these experiences can leave some emotional and psychological scars. It is not surprising, then, that aperson who has had these sorts of experiences in their earlier life can come to believe very negative things
about themselves.
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Difficulty in Meeting Parents’ Standards
Experiencing less extreme punishment or constantly being criticised can also have a negative effect. If yourparents, carers, and family members often focused on your weaknesses and mistakes and rarely
acknowledged your positive qualities or successes (perhaps saying things such as “You could have done
better,” or “That’s not good enough”), or if they frequently teased you, made fun of you, and put you
down, you might also come to believe some negative things about yourself.
Not Fitting In at Home or at SchoolSome people may have experienced being the ‘odd one out’ at home or at school. They might have beenless intelligent than their siblings at home or had different interests, talents or skills to others in the family(such as being artistic, musical, sporty or love mathematics, science, arts). Although they might not havebeen criticised for their different interests or abilities, these might not have been acknowledged. At thesame time, the activities or achievements of their siblings or peers might have been praised or celebrated.
As such, they might come to believe thoughts such as “I’m weird,” “I’m odd,” or “I’m inferior.”
Difficulty in Meeting Peer Group Standards
During late childhood and adolescence, our experiences with our peers and people around our age can also
influence how we see ourselves. This is a time when physical appearance may be very important to theyoung person. Together with messages conveyed by the media, an overweight, plump, or ‘well-built’ young
person who has not had many positive experiences with their peers can come to believe “I am fat andugly,” “I’m unattractive,” or “I’m unlikeable.” Young people who have had other problems with theirappearance, such as problem skin, can also come away with negative beliefs about themselves if they havebeen teased or ridiculed for this by their peers.
Being on the receiving end of other people’s stress or distress
Sometimes, when families experience stressful or distressing life events, parents may need to give theirattention to dealing with the problems that have occurred. As such, parents may not be able to give muchattention to their child or children. It is also possible that parents or carers in such circumstances become
frustrated, angry, anxious, or depressed and respond negatively towards their children or become rolemodels of unhelpful behaviour.
Your Family’s Place in Society
How we view ourselves is not only influenced by how we are treated as individuals but also how our family
or group is viewed and treated by others in society. If your family or the group that you belonged to wasseen to be different, less socially acceptable, or was on the receiving end of prejudice or hostility, theseexperiences can also influence how you see yourself.
An Absence of Positives
The absence of positive experiences in our lives can also affect our self-esteem. It might be that you did notreceive enough attention, praise, encouragement, warmth, or affection. It could be that your basic needs
were just adequately met but no more was given. Some parents or carers may have been emotionallydistant, not physically affectionate, spending a lot of time working (perhaps to meet the needs of the family)or pursuing their own interests and had very little time with their children. These experiences might
influence how people view themselves especially if they compare their experiences with their peers who
might have had more positive experiences.

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What early experiences did you have that might have contributed to the way you view, and feel about,yourself? Take a bit of time to jot down a brief description of those experiences.

Late Onset
Most of the time, the roots or beginnings of low self-esteem can be found in the experiences people have
had in their childhood or adolescence. However, people with healthy self-esteem can also find their selfconfidence being dented and chipped away at if they encounter negative experiences later in life. A person
can come to develop low self-esteem if they have experiences such as being bullied or intimidated at work,
being in an abusive relationship, experiencing prolonged financial hardship, continuous stressful life events,
traumatic events, or life-altering illnesses or injuries.
Have you had any recent stressful life experiences that have negatively affected how you view yourself?

How the Past affects the Present: Negative Core Beliefs
We have explored and discussed how different sorts of experiences can influence and shape how we view,and feel about, ourselves. Often, these are experiences that have occurred earlier in our lives. So, if theseexperiences happened long ago, why is it that we still see ourselves in a negative light today? After all,haven’t we had adult experiences that are quite different from the ones we had as children? Yet, we might
still hear, in our minds, what our parents or other people had said to us years and years ago. We mighthear ourselves saying things like “This is not good enough,” “You could have done better,” “You are so
stupid.”Why we continue to experience low self-esteem today, even when our current circumstances are different
from those of our past, is a result of our negative core beliefs. Negative core beliefs are the conclusions
about ourselves we have arrived at when we were children or adolescents, likely as a result of the negative
experiences we have had. For example, a child who was constantly punished and criticised may come tobelieve “I am worthless,” or “I am bad.” These thoughts are what we call negative core beliefs. To a child or
young person, these beliefs seem to make sense during those experiences because they are probably unable
to explore other explanations for what is happening to them. These negative core beliefs are thoughts thatare usually deep seated, firmly held, and strongly ingrained in our minds. They are evaluations of ourselves
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Here are some other examples of negative core beliefs:“I am stupid.”“I’m not good enough.”“I’m not important.”“I’m unlovable.”“I’m fat and ugly.”“I’m unacceptable.”“I’m good for nothing.”“I am evil.”Protecting Ourselves: Rules & Assumptions
When we strongly believe these negative statements about ourselves, it is not surprising that we feel very
bad about ourselves and experience strong negative emotions. While we were experiencing
negative situations and coming to these negative conclusions about ourselves, the human survival
instinct was also in operation. To ensure our survival and to keep on functioning, we begin todevelop assumptions, rules, and guidelines for how we live our lives that help protect our selfesteem. They aim to guard and defend us from the truth of our negative core beliefs.
We might develop rules such as:“I must be the best at everything.”“I must never make any mistakes.”“I must never show any emotion in public.”“I must always do the right thing.”
We might also develop assumptions such as:“If I ask for something I need, I will be put down.”“No matter what I do, it will never be good enough.”“If I can’t control my food intake, I will never be able to control anything in my life.”
Rules and assumptions can also be combined, for example:“I must do everything I can to gain others’ approval because if I am criticised in any way, it means I
am not acceptable.”“I won’t try anything unless I know that I can do it perfectly, because if I can’t, it means I’m a total
failure.”“I have to always be slim and dress well, or else I will never be accepted.”
What sorts of rules and assumptions for living might you have to help you feel better about yourself? Takea few minutes to jot these down.

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Rules & Assumptions Guide Behaviour
The result of having these rules and assumptions is that they will guide your behaviour. What you do on a
day-to-day basis is largely determined by what rules for living you have. Makes sense, doesn’t it? So,
depending on your rules, you will try very hard to do everything perfectly, avoid getting too close topeople, restrict your food intake and exercise vigorously to stay slim, do what it takes to please people,
avoid doing anything too challenging, avoid doing things you’ve never done before … and the list can go on.
Can you see how having such rules and assumptions for living might help you protect your self-esteem?
What happens if one of your rules for living is “I must never make any mistakes?” The effect is that thisrule will guide your behaviour, making you become very careful about your work, checking your work
many times so it is likely that you don’t make many mistakes, if at all. This means that you are less likely tobe criticised and so your self-esteem is protected.
Take a few minutes to jot down how your rules and assumptions might influence your behaviour. What doyou do to try to live up to your rules or standards and assumptions for living?

What this means is that you can feel fairly good about yourself if you are able to meet these rules for living
or live up to the standards you have set for yourself. For example, if you are able to always maintain yourbody shape and weight, you will feel okay about yourself. As long as you never make any mistakes, always
gain your friends’, colleagues’, or bosses’ approval, always get extremely good results at
school or university, you can maintain an adequate level of self-esteem. However, there is a
disadvantage to having these rules and assumptions. You can run yourself ragged by trying
to live up to all the rules. Basically, you are putting yourself under a lot of pressure so thatyou manage your self-esteem and don’t feel bad about yourself.
Actually, while things might seem to be going well on the surface, the negative core beliefs are still there.
This is because the negative core beliefs have not been removed. In fact, they are still there because they
have been protected by your rules and assumptions and your behaviour. This is why these rules andassumptions and your behaviour cannot really be considered to be helpful – because they serve to keep thenegative core beliefs alive, as it were. At this point in time, if you have been able to live up to your rules,
you may be feeling fine, but the low self-esteem lies dormant.

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Model of Low Self-Esteem: How Low Self-Esteem Begins
As we go along, our discussions about how low self-esteem develops and what keeps it going will be put inthe form of a diagram, which will tie everything together. We call all the concepts expressed in such adiagram a ‘model’. We will begin with the concepts discussed in this module and then add others in as wemove on to the next module. Here’s the first part of the model of low self-esteem:

Negative Life
Experiences

Negative Core Beliefs
about Yourself

Unhelpful Rules &Assumptions

Unhelpful Behaviour(Dormant Low Self-Esteem)

What this model depicts, is a snapshot of what has been discussed in this module. Low self-esteem might
begin with our having had negative life experiences, especially during childhood and adolescence. These
negative experiences can influence how we see ourselves and we can come away with some negative
conclusions about ourselves, which we call negative core beliefs. (The dotted arrow in the diagram signifies
that negative life experiences do not automatically lead to negative core beliefs – it is just that they havesome influence in their development). In order to protect our self-esteem and continue to function fromday-to-day, we develop rules and assumptions for living. These rules guide us to behave in ways that end up
not being very helpful because they serve to keep our negative core beliefs intact. While we are able tostick to these rules for living, we can feel okay about ourselves, but the low self-esteem remains dormant.
On the next page is a worksheet for you to put all your notes together. The worksheet shows the modelof how low self-esteem develops and includes spaces for you to write down your experiences, negative
core beliefs, the unhelpful rules and assumptions that guide your life, and the things you do to try to live up
to those rules and assumptions. Keep this worksheet with you as you continue working through themodules of this information package.
In the next module, we will discuss what might cause low self-esteem to ‘flare up’ or be activated. We will
also discuss a number of things that keep low self-esteem going.

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Low Self-Esteem: How It Begins
Negative Life Experiences

Events, relationships, situations that may haveinfluenced your view of yourself

Negative Core Beliefs

Evaluation of worth/value as a person; conclusions
about yourself based on experience – this is thekind of person I am

Self-Esteem
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Unhelpful Rules & Assumptions

Guidelines, rules, or strategies for getting by, given
the truth of the negative core beliefs about myself

Unhelpful Behaviour

The things I do to try to live up to
my rules and assumptions

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Module Summary•

It is important to remember that the judgements we make about ourselves are opinions, not facts•

Negative early life experiences may lead us to develop a negative view of ourselves. Such experiences
may be:
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
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Punishment, Neglect, or Abuse
Difficulty in Meeting Parents’ Standards
Not Fitting In at Home or at School
Difficulty in Meeting Peer Group Standards
Being on the receiving end of other people’s stress or distressYour Family’s Place in Society
An Absence of Positives•

While low self-esteem often develops in childhood or adolescence, it can also develop later in life if we
encounter certain negative experiences•

Negative core beliefs are the conclusions we arrive at about ourselves, given the negative experiences
we have had•

We develop rules and assumptions, to protect us from the truth of our negative core beliefs, so we cango on functioning in our lives•

The behaviour our rules and assumptions generate is unhelpful, because they keep our negative core
beliefs intact•

As long as we stick to our rules and assumptions, we might feel okay in our everyday lives, but ournegative core beliefs remain, and hence our low self-esteem lies dormant.

Coming up next …
In the next module, you willlearn more about what keeps
low self-esteem going.

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About This Module
CONTRIBUTORS

Dr. Louella Lim (DPsych1)
Centre for Clinical Interventions
Dr. Lisa Saulsman (MPsych2, PhD3)
Centre for Clinical Interventions
1Doctor of Psychology (Clinical)

Paula Nathan (MPsych2)
Director, Centre for Clinical Interventions
Adjunct Senior Lecturer, School of Psychiatry and Clinical
Neuroscience, The University of Western Australia

2Master of Psychology (Clinical Psychology)

3Doctor of Philosophy (Clinical Psychology)

BACKGROUND

The concepts and strategies in the modules have been developed from evidence based psychologicalpractice, primarily Cognitive-Behaviour Therapy (CBT). CBT is a type of psychotherapy that is based on
the theory that unhelpful negative emotions and behaviours are strongly influenced by problematic
cognitions (thoughts). This can be found in the following:
Beck, A.T., Rush, A. J., Shaw, B.F., & Emery, G. (1979). Cognitive Therapy of Depression. New York:
Guildford.
Clark, D. M. (1986). A cognitive approach to panic. Behaviour Research and Therapy, 24, 461-470.
Clark, D. M. & Wells, A. (1995). A cognitive model of social phobia. In R. Heimberg, M. Liebowitz, D.A.
Hope and F.R. Schneier (Eds), Social Phobia: Diagnosis, Assessment and Treatment. New York:
Guidlford.
REFERENCES

These are some of the professional references used to create the modules in this information package.
Fennell, M. (1998). Low Self-Esteem. In N. Tarrier, A. Wells and G. Haddock (Eds), Treating Complex Cases:
The Cognitive Behavioural Therapy Approach. London: John Wiley & Sons.
Fennell, M. (2001). Overcoming Low Self-Esteem. New York: New York University Press.
Fennell , M. & Jenkins, H. (2004). Low Self-Esteem. In J. Bennett-Levy, G. Butler, M. Fennell et al (Eds),
Oxford Guide to Behavioural Experiments in Cognitive Therapy. Oxford: Oxford Medical Publications.
ADDITIONAL REFERENCES

Burns, D. (1993). Ten Days to Self-Esteem. New York: Quill William Morrow.
Dryden, W. (2003). Managing Low Self-Esteem. London: Whurr Publishers.
Field, L. (1995). The Self-Esteem Workbook. An Interactive Approach to Changing Your Life. Brisbane: Element
Books Limited.
McKay, M. & Fanning, P. (1987). Self-Esteem. Oakland: New Harbinger Publications.
“IMPROVING SELF-ESTEEM”

This module forms part of:Lim, L., Saulsman, L., & Nathan, P. (2005). Improving Self-Esteem. Perth, Western Australia: Centre forClinical Interventions.
ISBN: 0-9757995-0-9

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Created: July 2005

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