Many people seek therapy because they struggle with persistent self-doubt. They may second-guess decisions, avoid new opportunities, feel uncomfortable asserting their needs, or carry a lingering belief that they are not good enough.
Self-confidence is often treated as a personality trait—something people either have or lack. However, psychological research suggests confidence is largely shaped by learned beliefs, emotional experiences, and patterns of responding to challenges that develop over time (Beck, 2011; Young et al., 2003).
Because of this, effective therapy focuses on changing the patterns that maintain self-doubt, rather than simply trying to increase positive thinking. Several evidence-based therapies have been shown to help people build a more stable sense of confidence and self-trust.
Four approaches that are particularly helpful include Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Internal Family Systems (IFS), and Schema Therapy.
Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is one of the most extensively researched psychological treatments and is widely used to address low self-esteem, anxiety, and depression (Beck, 2011; Hofmann et al., 2012).
CBT focuses on identifying automatic thoughts and beliefs that reinforce self-doubt. Individuals with low confidence often experience recurring thoughts such as:
• “I’m going to fail.”
• “People will see I’m not capable.”
• “If I make a mistake, it proves I’m incompetent.”
These thoughts are often accepted as facts, even when evidence suggests otherwise.
CBT helps individuals evaluate these beliefs more carefully by examining evidence, considering alternative explanations, and testing predictions through behavioural experiments (Beck, 2011).
Over time, this process helps people develop more balanced and realistic self-appraisals, which can gradually improve confidence and reduce avoidance.
Acceptance and Commitment Therapy (ACT)
While CBT focuses on evaluating thoughts, Acceptance and Commitment Therapy (ACT) focuses on changing how people relate to their internal experiences.
Research suggests that psychological distress is often maintained by attempts to control or avoid unwanted thoughts and emotions, a process known as experiential avoidance (Hayes et al., 2006).
For people struggling with low confidence, this might look like:
• avoiding leadership opportunities
• staying silent in discussions
• declining new challenges due to fear of failure
ACT teaches skills that help individuals become more psychologically flexible, including:
• Cognitive defusion – learning to observe thoughts without automatically believing them
• Mindfulness – noticing emotions and sensations with greater awareness
• Values clarification – identifying personally meaningful directions in life
Rather than waiting to feel confident, ACT encourages people to take valued action even when self-doubt is present. Over time, repeated experiences of acting in alignment with one’s values can strengthen a sense of capability and self-trust (Hayes et al., 2006; Kashdan & Rottenberg, 2010).
Some individuals experience low confidence as an internal conflict, where different parts of themselves hold competing beliefs or emotional responses.
Internal Family Systems (IFS) conceptualizes the mind as containing multiple “parts,” each with its own protective role (Schwartz, 2021). For example:
• a critical part that attempts to prevent mistakes by judging harshly
• an avoidant part that tries to reduce the risk of embarrassment
• younger parts that carry emotional memories of shame or rejection
Rather than trying to eliminate these experiences, IFS encourages individuals to approach them with curiosity and compassion.
Developing this internal relationship often reduces the intensity of self-criticism and allows a more grounded and confident sense of self to emerge (Schwartz, 2021).
Although research on IFS is still developing compared to CBT, early studies suggest that interventions focused on self-compassion and internal dialogue can significantly reduce shame and self-criticism (Neff & Germer, 2013).
For some people, patterns of low confidence are deeply rooted in early emotional learning.
Schema therapy focuses on identifying and changing long-standing patterns known as early maladaptive schemas—broad emotional themes that shape how individuals view themselves and others (Young et al., 2003).
Common schemas associated with low confidence include:
• Defectiveness/shame – the belief that something is fundamentally wrong with oneself
• Failure – the expectation of inevitable inadequacy
• Subjugation – prioritizing others’ needs while suppressing one’s own
These schemas often develop in response to early experiences such as criticism, emotional neglect, or inconsistent support.
Schema therapy combines cognitive, behavioural, and experiential techniques to help individuals recognize these patterns and develop healthier internal beliefs and emotional responses (Young et al., 2003).
This deeper work can be particularly helpful when self-doubt feels longstanding and resistant to change.
Why Integrating Therapies Often Works Best
In clinical practice, psychologists frequently integrate elements from several therapeutic approaches.
For example:
• CBT helps identify and test unhelpful beliefs
• ACT builds psychological flexibility and value-based action
• IFS reduces internal self-criticism through compassionate awareness
• Schema therapy addresses deeper patterns rooted in early life experiences
Research increasingly suggests that effective psychotherapy often works by influencing multiple psychological processes simultaneously, including cognition, emotion regulation, behaviour, and interpersonal learning (Hofmann et al., 2012).
Addressing these different levels can lead to more durable improvements in self-confidence.
Building Self-Confidence Takes Time
Confidence does not usually emerge from simply telling oneself to “think positive.” Instead, it develops gradually as individuals learn to:
• challenge unhelpful beliefs about themselves
• relate to internal experiences with greater flexibility
• take meaningful risks aligned with their values
• develop a more compassionate internal dialogue
Over time, these changes can lead to a stronger sense of self-trust and resilience.
Ready to Feel More Confident in Yourself?
Improving self-confidence often involves more than simply “thinking positively.” For many people, patterns of self-doubt, imposter syndrome, and low self-worth develop over years of life experiences and become reinforced by critical inner dialogue, anxiety, or avoidance of new challenges.
At our psychology practice, we have extensive experience helping individuals understand and change these patterns. Our clinicians use evidence-based approaches—including Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Internal Family Systems (IFS), and schema-informed therapy—to help clients develop a more balanced view of themselves, reduce self-criticism, and build a stronger sense of self-trust.
If persistent self-doubt or imposter syndrome is holding you back, CONTACT US today to be connected with a clinician who can help you build confidence and relate to yourself in a healthier, more supportive way.
What type of therapy is best for low self-confidence?
Several therapies can be effective. CBT, ACT, schema therapy, and parts-based approaches such as IFS all address different factors that contribute to self-doubt. Many psychologists integrate these approaches to address both thinking patterns and deeper emotional learning.
Can therapy really improve self-confidence?
Yes. Research shows that psychotherapy can significantly improve self-esteem, emotional regulation, and self-efficacy by helping individuals change patterns of thinking, behaviour, and emotional response (Hofmann et al., 2012).
How long does therapy take to improve confidence?
The timeline varies depending on the individual and the depth of the patterns involved. Some people notice improvements within a few months, while deeper patterns rooted in early experiences may take longer to address.
Is low self-confidence connected to anxiety?
Often, yes. Persistent self-doubt can contribute to avoidance, perfectionism, and fear of evaluation, which are common features of anxiety disorders (Kashdan & Rottenberg, 2010).
References
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1–25.
Hofmann, S. G., Asnaani, A., Vonk, I., Sawyer, A., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.
Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865–878.
Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28–44.
Young, J. E., Klosko, J. S., & Weishaar, M. E. (2003). Schema therapy: A practitioner’s guide. Guilford Press.
Prepared by Dr. Jennifer Barbera, PhD, Registered Psychologist
Dr. Jennifer Barbera PhD, C. Psych is a licensed psychologist with over 25 years of counselling experience. She has extensive clinical expertise supporting individuals and couples with anxiety, trauma, depression, addiction, and relationship challenges. Her work combines evidence-based approaches with practical strategies to help clients build resilience and improve well-being.
