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Self-Esteem & Confidence

February 15, 2024

Smiling, confident woman standing in a sunflower field. Therapy in Manhattan can help you feel more confident and boost your self-esteem.

Self-esteem and confidence are closely linked; self-esteem forms the foundation of self-worth and confidence embodies the belief in your capabilities. Both contribute toward a rewarding and accomplished life. Building and maintaining a harmonious balance of self-esteem and confidence can result in enhanced mental and emotional health, personal development and the capacity to pursue and attain your goals.

Let’s explore some strategies that can help you nurture your self-esteem and confidence. 

Strength Spotting

Confident woman, having just completed a workout, drinking water. Therapy in Brooklyn can improve self confidence and self esteem.

Individuals who acknowledge their own strengths generally experience greater happiness and enhanced self-esteem. Allocating time to appreciate your qualities and strengths can contribute to the development of self-esteem. Below are some prompts to follow that will help you with this process:

  1. Identify your strengths that contribute to your relationships, profession and personal fulfillment. 
  2. Share a specific instance where these strengths helped you, whether that be in a relationship, professional context or personal setting. 
  3. Outline two innovative ways you could leverage these strengths in your relationships, professional endeavors or personal growth.

Positive Journaling

Positive Journaling has been shown to enhance well-being and boost self-esteem. Gratitude journals, rooted in positive psychology, are a widely recognized and effective practice aimed at amplifying our attention to positive encounters, ultimately enhancing overall well-being. Here are some positive journaling prompt ideas that are designed to encourage positive reflection and help you focus on your daily successes, meaningful experiences and supportive relationships:

  • Begin by recognizing something you did well today. Reflect on a specific achievement or task during the day in which you excelled. This could be a small accomplishment or a significant milestone.
  • Identify moments of pride in your journal. Share a specific instance when you felt a sense of pride, whether it was related to your own accomplishments or someone else’s. Reflecting on these moments reinforces a positive self-image.
  • Consider positive observations. Describe something uplifting or heartwarming from your day. It could be an act of kindness, a beautiful scene or any positive interaction that made an impact on you.
  • List your daily accomplishments. Take note of your achievements, no matter how big or small. Acknowledging your progress, even in the seemingly mundane tasks, fosters a sense of accomplishment.
  • Reflect on instances where you were proud of someone. Share a situation when someone you know or admire achieved something noteworthy or displayed admirable qualities. Recognizing success outside of your own enhances your appreciation for positive qualities.
  • Recall a fun experience. Remember and document a joyful or entertaining moment from your day. These experiences, no matter how simple, contribute to your overall sense of happiness and well-being.
  • Express gratitude for someone reliable. Acknowledge a dependable and trustworthy person in your life. Expressing gratitude strengthens relationships and reinforces a sense of support.
  • Recognize your variety of strengths. Acknowledge your professional skills, personal talents and hobbies in which you consistently excel. This practice reinforces your capabilities and unique qualities.
  • Embrace compliments gracefully. Document positive feedback you’ve received regarding your skills, character, appearance or demeanor. Embracing compliments contributes to a positive self-perception.
  • Appreciate your appearance. Take a moment to appreciate features of your face or physical attributes that you cherish. Acknowledge your personal style, encompassing fashion choices and grooming practices.
  • Celebrate challenges that you have overcome. Document instances where you conquered obstacles in education, career or personal life. Reflect on your ability to navigate difficult life events and achieve personal goals through dedication.
  • Reflect on making a positive impact. Recall moments when you provided emotional support or encouragement to others, engaged in acts of kindness or contributed to your community through volunteering.
  • Highlight your uniqueness. Acknowledge your individual personality traits, unique experiences, cultural background or special skills that set you apart from others.
  • Revisit your core values. Reflect on values like integrity, honesty, determination and resilience. Consider how your ability to adapt and learn from experiences aligns with your core values.
  • Spread happiness through recollections. Document instances when you brought smiles or laughter to others, engaged in acts of generosity or provided comfort and joy during challenging times for friends or family.

By incorporating these positive journaling prompts into your daily routine, you create a space for self-reflection and self-appreciation. This practice not only enhances your self-esteem and confidence but also cultivates a mindset focused on gratitude, resilience and positivity.

Positive Self-Talk

Group of friends standing in a circle around an ipad, talking and laughing with each other. Therapy in Manhattan, can give you confidence and boost your self esteem.

Challenge and replace negative self-talk with positive and affirming statements. Practice self-compassion by treating yourself with kindness and refraining from self-criticism. These techniques are designed to help you reframe your thoughts and build a more positive and rational mindset.

Consider the following questions to challenge irrational thoughts:

  • Is there supporting evidence for my thought?
  • Is there contradictory evidence against my thought?
  • Am I trying to interpret this situation without considering all available evidence?
  • How would a friend perceive this situation?
  • If I adopt a more positive perspective, how does the situation appear differently?
  • Will this matter a year from now? How about five years from now?

Surround Yourself with Supportive People

Spending time with individuals who uplift and encourage you is a valuable way to bolster your self-esteem. The advantages of social support extend to enhanced physical health, increased resilience to stress, a sense of security and more.

This process can help you reflect and connect with your support circle:

  1. Identify three people, groups or communities that provide you with social support.
  2. Describe how each of your supports help you or could help you with emotional and social needs.
  3. Reflect on barriers that prevent you from utilizing each of your supports.
  4. What specific steps could you take to better utilize your supports?
  5. How could your supports help you with a current problem?
Three friends holding hands in the air in front of a blue stripped wall in Brooklyn. Therapy can help you strengthen your self-esteem and confidence.

Keep in mind that the process of developing self-esteem and confidence is a journey that requires time and persistent effort. It’s important to be patient with yourself and avoid expecting immediate results. Through regular practice of these strategies and seeking support when necessary, you can progressively strengthen your self-esteem and confidence.


At Manhattan Wellness, we understand that with all the messages we receive from the world, it can be difficult to maintain a positive narrative about ourselves. From social media, movies, and even people close to us, it can be hard to drown out the negative. So much so that our inner critic takes over and we forget to show ourselves the same compassion as others. That’s why our female therapists want to support you in building the confidence you need to reach your highest potential. Let us help you create an empowering narrative that will benefit all aspects of your life, from personal to professional. If you are interested in beginning counseling for women:

  1. Submit a Contact Form or Email Us at
  2. Learn More About Our Team and Our Areas of Expertise
  3. Begin Seeing Yourself in a Whole New Light!


Our therapists understand that building confidence takes time and that other issues can come up along the way. To better support you, we offer a variety of services to cater to your individual needs. The therapy services we offer are Therapy for Self Esteem, Anxiety Treatment, and therapy for dating and relationship issues. As well as therapy for college students, support for maternal mental health, body image therapy, and so much more. Are you feel like you’re not living the life you want and need to make changes? Let’s talk about it.

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