Free self-help resources for low self-esteem
Low self-esteem is not a diagnosis. It is a settled, harsh view of yourself that colours how you read everything else: a compliment feels like a mistake, a small error feels like proof. It often starts early, and for many women it is shaped by family expectations, comparison or living somewhere you feel you do not quite belong.
Most structured self-help for low self-esteem uses cognitive behavioural therapy (CBT). It helps you notice the rules and predictions you live by, test them gently, and build a fairer view of yourself. Compassion-focused approaches, which work on the inner critic directly, are also worth trying.
The list below includes a full workbook, short NHS guides, printable worksheets and a Dutch page. Pick one and stay with it for a few weeks.
Self-esteem is slow work, and it often goes better with someone alongside you. If low self-esteem comes with persistent low mood, an eating problem, or thoughts of harming yourself, please speak to a GP or a counsellor.
Improving Self-Esteem (CCI workbook)
Centre for Clinical Interventions, WA Health · Workbook · CBT · English
A modular CBT workbook on what low self-esteem is, how it develops and what keeps it going. Later modules work on negative predictions, self-criticism and accepting yourself.
The most thorough free self-esteem programme we found, from a public specialist clinic.
For: Adults with a long-standing negative view of themselves · Free to download for personal use; copyright Government of Western Australia, not openly licensed.
Building Self-Compassion (CCI workbook)
Centre for Clinical Interventions, WA Health · Workbook · CFT · English
A workbook on moving from self-criticism to self-kindness. It covers barriers to self-compassion, compassionate imagery, and kinder ways of thinking and acting towards yourself.
A free, structured alternative for people who find thought-challenging alone too cold.
For: People with a loud inner critic · Free to download for personal use; copyright Government of Western Australia, not openly licensed.
Self-esteem self-help guide
NHS inform (NHS 24, Scotland) · Guide · CBT · English
An online guide in steps that helps you look at where low self-esteem comes from and try practical ways to change it. No account needed.
Free, clear and from a national NHS service.
For: Adults who want a step-by-step guide online · Free to read online; copyright NHS 24.
Raising low self-esteem
NHS England · Website · CBT · English
A short NHS page on what self-esteem is and what lowers it, with practical ideas such as noticing what you are good at, being kind to yourself and learning to say no. There is also an audio piece on unhelpful thinking.
A quick, reliable starting point.
For: Anyone wanting a short introduction · Free to read online; copyright NHS England.
Esteem: self-help for low self-esteem
Get Self Help (Carol Vivyan, CBT therapist) · Worksheet · CBT · English
A free set of CBT worksheets and information sheets on low self-esteem. Good for picking one exercise, such as noticing positives, to try this week.
A clinician-made library used by many NHS therapists.
For: People who like short printable tools · Free for personal use and use in therapy; not to be reproduced elsewhere.
Self-esteem worksheets
Therapist Aid · Worksheet · CBT · English, Spanish
Printable worksheets on self-esteem, such as reflecting on strengths and challenging self-critical thoughts. Some have Spanish versions.
Clearly designed tools made by clinicians.
For: People working on self-esteem alone or with a counsellor · Standard PDFs free to download; copyright Therapist Aid LLC. A paid professional plan adds fillable versions.
Zelfbeeld
Trimbos-instituut (funded by the Dutch Ministry of Health) · Website · mixed · Dutch
A Dutch page on self-image with practical tips for a kinder, more realistic view of yourself. It sits in a wider section on everyday mental fitness.
From the Netherlands' national mental health institute, publicly funded.
For: Dutch speakers · Free to read online; copyright Trimbos-instituut.
Questions people ask
Where should I start with low self-esteem?
If you want depth, the CCI Improving Self-Esteem workbook is the most complete free option and can be worked through over several weeks. If you want something shorter, start with the NHS inform guide. If your inner critic is the main problem, the CCI self-compassion workbook may suit you better.
Is low self-esteem a mental health condition?
No. It is not a diagnosis, but it is linked with anxiety, low mood and difficulties in relationships. Working on it can help with those too. If you notice that low self-esteem comes with long periods of low mood or worry, it is worth talking to a GP or counsellor.
Why does low self-esteem sometimes get worse after moving abroad?
Moving abroad can take away the roles, language and relationships that used to tell you who you are. Small daily setbacks can then feel like proof of old beliefs about yourself. This is common and understandable. The workbooks on this page can help, and talking it through with someone who understands expat life can too.