Self-Esteem Worksheets for Adults and Teens

Written by Karl Perera, MA, DipLC 

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Why you may need self-esteem worksheets…

People with low self-esteem often feel they are not good enough. People with high self-esteem feel they are worthy of love and appreciation. But how do you go from the first negative state to the second more positive state in the easiest way? I hope to show you how self-esteem worksheets can help you do just that. And if you keep reading I am going to offer you the chance to download one of my best free worksheets.

The term “self-esteem” was coined by social psychologist Alfred Adler in the early 20th century. He described it as a person’s judgement of their own worth based on how we compare to the standards of the society we live in and to our own internal expectations.

A person with low self-esteem will often make harsh judgements about him or herself and the world, which can lead to depression, anxiety, or substance abuse. He or she may also feel socially inept and perform poorly in social situations.

How to get started with the process of self-esteem building

The process of self-esteem building is an iterative process that you should keep in mind. It is not something that you can do overnight or in a moment. The first and most important thing to remember about the process of self-esteem building is that it is not a linear journey with a fixed destination.

If you are looking for some tips on how to get started, below are some helpful steps:

-Start by taking care of yourself and making yourself your number one priority

-Find out what you value in life and do more of those things

-Find the time to set aside just for yourself every day

-Initiate conversations with others, even if it feels uncomfortable

The most crucial step in this process is changing your mindset. One great resource you should use is my questions about self esteem page. Be sure to visit it now!

5 Must-Have Worksheets for Improving Self Esteem and Compassion

Introduction to Self-Esteem Worksheets

Self-esteem is the way you feel about yourself. It is how you value and respect yourself. Self-esteem can be influenced by many aspects of life including relationships, family dynamics, and societal pressure on appearance.

Self-Esteem Worksheets are an opportunity for individuals to catch themselves in moments when they are feeling down and reaffirm their self worth. These worksheets cover a variety of topics such as self-compassion and low self esteem.

1. The Mirror Exercise – (triggers self-reflection)

The purpose of this exercise is to help you reflect on your current mental state. The exercise is based on the reflection technique called “Mirror Exercise” which can be used to identify and work through mental obstacles.

The Mirror Exercise is a self-reflection exercise that helps you find your inner voice and understand what makes you think, feel, do and say the things that you do. It can also provide insights into some of the motives that drive your actions.

The Mirror Exercise consists of three parts:

1) Self-questioning

2) Writing answers

3) Reflecting on it all together: What does this mean for myself? What will I do next time?

Would you like to get this worksheet for free? Then join those who get my weekly helpful messages and offers in my More Self esteem Newsletter

2. What I Love about Me – (encourages gratitude and appreciation)

What I love about me:

I love the way I look in my favorite clothes.

I love the way I can laugh and have fun.

I love that I am honest with myself and others.

I love that no matter what, I always try to see the best in people.

I love that I am not afraid to tell people how much they mean to me and how much they are appreciated–even if it means crying in front of them sometimes.

3. Body Loving Workout – (helps you make peace with your body)

Body image has long been a contentious issue, but now it is more important than ever. With the increase in social media, it is hard not to compare ourselves to the images we see on a daily basis. As a society we need to cultivate self-compassion and appreciation of our bodies.

This section will provide you with tips for making peace with your body and loving your body regardless of what size or shape it is.

It can be hard not to compare ourselves when we are constantly bombarded by images on social media that make us feel self conscious about our own body, but it doesn’t have to be that way! There are many ways to cultivate self love and appreciation for our bodies no matter what they look like. This section will provide you with some tips on how you

4. Daily 1 Minute Breathing Practice – (great resource for stress release)

The breathing practice is a great resource for those who are feeling stressed, anxious, or overwhelmed. It is also a great way to just take a break and get centered in your day. When we are feeling stressed, we forget to breathe properly. And when we forget to breathe properly, our stress levels rise and it becomes harder to release this stress. To do this breathing practice you will need two minutes of time where you have some privacy away from distractions.

5. Journaling Prompts to Build Better Self Image and Acceptance of Yourself

This article will list journaling prompts to help you focus on building a better self-image and acceptance of yourself.

The first prompt is to write down the qualities you see in yourself that are positive. You could also write down things that make you unique and special, or anything else you think would be helpful for building a better self-image.

The second prompt is to talk about how you use these qualities of yourself in your day-to-day life, or why they are important to you.

Hopefully these journaling prompts will be helpful for building a better self-image and acceptance of yourself!

Boost Your Self-Esteem with these 10 Useful Worksheets

Worksheet 1: Goal Setting and Life Balance

Understanding goal setting is important because it helps you know what your priorities are. Worksheets can be used as tools to help you achieve your goals. Worksheets should not be seen as instruments of torture – they are useful in helping you determine what kind of life balance is right for you.

Worksheet 2: Stress Management and Coping Skills

Coping skills are activities that an individual can engage in when they are feeling stressed. These activities allow the person to take a break from their stressful situation and regain some of their equilibrium.

Coping skills can be used during any stressful situation, whether it is at work or at home. Coping skills can vary from one person to the next, but some of the most common coping skills are deep breathing, mindfulness and exercise.

Adequate coping skills for challenging situations is beneficial and binaural beats can help reduce stress,  depression or anxiety.

Worksheet 3: Self-Care and How to Look After Your Mental and Physical Wellbeing

There are many ways to look after your mental and physical wellbeing. These include:

– Taking care of yourself by getting enough sleep, eating healthily, and exercising.

– You can also practise self-care by not comparing yourself to others or thinking in a negative way.

– It is important to make sure you are taking time out for you, whether that be through hobbies or something else you enjoy.

You should remember that it is never too late to heal from past trauma or experience and that there is always hope for the future ahead.

Worksheet 4: Thought Challenges and Beliefs

We are generally programmed to think about our beliefs in a certain way, and we don’t often get given the opportunity to change how we think. This worksheet can help you identify some of your beliefs and see if they make sense or not.

This week’s worksheet is a bit different from the last few weeks. It’s designed to help you evaluate your thoughts and beliefs from an outside perspective.

Worksheet 5: Positive Thinking Strategies

You can use positive thinking strategies to help you be more motivated and accomplish your goals.

It is easy to become discouraged when life throws curveballs our way. Whether it is a feeling of being stuck in a rut, or not being sure how to deal with difficult people and situations, it can be tough to maintain a positive outlook. If you are having trouble staying motivated or if you are just feeling down, try using some of these positive thinking strategies to help boost your mood and stay on track.

There are many ways that we can practice positive thinking each day. If you think about it, there have been countless times when a simple yet kind gesture from someone else has helped make our day better. Taking the time each day to do something nice for others will not only lift their spirits but could

Worksheet 6: List of Strengths about Yourself

This worksheet is about identifying and listing strengths for oneself. Strengths are qualities that make someone feel good about themselves and help them feel confident.

There are many ways to list your strengths, but here are some suggestions:

-List qualities or talents that you are proud of

-List things that make you happy or proud when you think about them

-List the things that have helped you in tough situations in the past

Many people find it helpful to write their answers down on paper and look back at them later on. “Strengths Finder 2.0” is a free online personality assessment tool, which will provide a report of your top five themes based on what you input.

Worksheet 7: Personal Values Assessment Worksheet, My Pyramid of Values Worksheets, Values Hierarchy Worksheets, Values Assessment Sheet, My Pyramid of Values Chart.

Personal values assessments can help clarify your values, and create a hierarchy of them.

This exercise is intended to help you learn about yourself and where your values stand in relation to one another. The goal is not to define you or make decisions for you, but instead to understand how your values interact with one another on some level.

A value hierarchy is a lot like a pyramid in shape. It starts broad at the bottom and tapers off as it reaches the top. At the very bottom of your pyramid are the three or four things that are most important to you – these are “Core Values”. On top of those sit “Non-Core Values”; these are things that may be important, but they can also change depending on who is doing the talking or what mood they’re in at

Website Author and Your Guide

Karl Perera is a fully qualified Life Coach (DipLC), Teacher (MA), and author of the book Self Esteem Secrets. He has taught at various universities including Durham, Leicester and Anglia Ruskin, Cambridge. He has run More-SelfEsteem.com since 1997 since suffering from low self esteem for more than 25 years overcoming it in his thirties.