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Reclaim Your Confidence
Let go of self-doubt with Metacognitive Therapy
Letting Go of Negative Thoughts: A MCT Approach to Low Self-Esteem
Low self-esteem can shape how you see yourself and interact with the world. It often stems from a loop of self-critical thoughts about your worth, abilities, and value. Traditional approaches may encourage you to challenge these thoughts, but Metacognitive Therapy (MCT) takes a unique perspective: thoughts are just mental events, not truths, and you don’t have to engage with or give importance to them. At Lazy Therapy, we believe that by stepping back from negative thoughts, you can free yourself from the grip of low self-esteem and develop a resilient self-image.
Understanding Low Self-Esteem Through MCT Low self-esteem often involves a relentless inner dialogue of self-doubt and criticism. These thoughts may feel overwhelming, leading you to believe they define who you are. MCT challenges this by shifting the focus from what your thoughts are saying to how you relate to those thoughts.
Rather than fighting or disproving self-critical thoughts, MCT helps you recognise that they are not facts—just fleeting mental events. When you stop attaching importance to these thoughts, they lose their power to influence your self-esteem.
How MCT Helps Improve Self-Esteem MCT offers practical strategies to stop self-critical thoughts from controlling how you feel about yourself. Here’s how it works:
Recognising Thoughts as Mental Events: The first step in MCT is seeing thoughts for what they are: just mental events, not realities. For example, the thought “I’m not good enough” doesn’t reflect the truth - it’s simply a thought. This realisation helps you distance yourself from negative self-evaluations. What truly matters is not the thought itself, but how much attention you give to it. By choosing not to engage, the thought loses its power over you.Practicing Detached Mindfulness: Instead of battling negative thoughts, MCT encourages observing them with curiosity and detachment. This technique, known as detached mindfulness, involves acknowledging that a thought exists without letting it define or affect your self-esteem. Whether the thought is “good” or “bad,” it doesn’t matter—what matters is refusing to give it attention or importance.Reducing Cognitive Attentional Syndrome (CAS): CAS, a pattern of excessive worry and rumination, often keeps negative thoughts alive. MCT teaches you to break free from these cycles by redirecting your focus away from unhelpful thinking patterns.Focusing on Actions Over Thoughts: MCT emphasises taking action rather than waiting for your thoughts to change. By engaging in positive behaviours regardless of self-critical thoughts, you gradually rebuild your confidence and self-worth. Actions speak louder than thoughts, and over time, they reinforce a healthier self-image.
The Benefits of MCT for Self-Esteem MCT offers a practical, no-nonsense approach to improving self-esteem: thoughts don’t define you, so you don’t have to let them control your life. By learning to step back from negative self-perceptions and focus on what you do, you can create a more positive and resilient sense of self.
What’s more, MCT is typically brief and focused, meaning you can experience meaningful improvements in a short time. This makes it an efficient option for anyone seeking to overcome the barriers created by low self-esteem.