Improve Confidence & Self-Esteem in 30 Days

with Cognitive Behavioral Therapy (CBT)

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What do You Believe about Yourself?

Your life experiences led you to see yourself in a certain way. Anything learned can be unlearned.

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Change Your Beliefs About Yourself

Using evidence-based cognitive behavioral strategies, learn how to see yourself more accurately and adaptively by changing the maladaptive thoughts and beliefs that have been holding you back in life.

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Improve Confidence & Self-Image with CBT

In this online, self-paced workshop, you will learn how to see yourself more accurately and adaptively through psycho-education, entertainment and interactive exercises. Decades of research support CBT as a highly effective psychological treatment.
Module 1: How to Identify & Challenge Thinking Errors

The first step in the change process is to learn how to identify inaccurate and unhelpful thoughts that take place in your daily life. You will also learn how to develop and practice a critical skill: how to evaluate/challenge those pesky thinking errors and how to have a more balanced perspective.

Module 2: Understand Your Core Beliefs, Rules & Coping Mechanisms

We will dig deeper and identify the themes in your thinking errors that point to negative core beliefs about yourself. We will also identify your unhelpful rules/assumptions and coping mechanisms. This will give you the "big picture" in how your thoughts, beliefs and behaviors impact your self-image.

Module 3: Change Dysfunctional Beliefs about Yourself

Now that you understand what is happening behind the scenes, you will learn to change your negative beliefs about yourself and replace them with healthy, adaptive and accurate beliefs. We will collaboratively help you begin to modify your "data collection" processes and teach you to systematically collect information or "gather evidence" in a new way.

Module 4: Change Dysfunctional Rules & Coping Strategies

The final step in the process is to change the unhelpful rules or assumptions you have forced yourself to live by. You will learn to create and live by new, healthier rules. You will also learn how to refrain from using unhelpful coping mechanisms. You will learn to develop and practice more adaptive coping mechanisms.

Module 1: How to Identify & Challenge Thinking Errors

Lesson 1: How our thoughts, beliefs and behaviors are interconnected
Lesson 2: Common thinking errors and why they are harmful
Lesson 3: How to identify thinking errors
Lesson 4: Challenge thinking errors and reshape your interpretations

Module 2: Understand Your Core Beliefs, Rules & Coping Mechanisms

Lesson 1: Understand the 'big picture' of what happens with low self-esteem/poor self-image
Lesson 2: Identify your negative core beliefs
Lesson 3: Identify your unhealthy rules and coping mechanisms

Module 3: Change Negative Beliefs about Yourself

Lesson 1: Understand the cognitive restructuring process & why it works
Lesson 2: Identifying & reframing evidence for your negative core beliefs
Lesson 3: Collecting evidence for your new, healthy core belief

Module 4: Change Rigid Rules & Unhealthy Coping Mechanisms

Lesson 1: Replace rigid rules with new, more flexible ones
Lesson 2: Understand the impact of your unhealthy coping strategies with a cost-benefit analysis
Lesson 3: Replace unhealthy coping strategies with adaptive strategies (e.g. people-pleasing, perfectionism, poor boundaries, social comparison, unassertive communication, overcompensation)
Lesson 4: Testing out new, healthy coping strategies with behavioral experiments

Improve Confidence & Self-Esteem Workshop

This workshop utilizes 4 key features to teach you how to change the way you see yourself using Cognitive Behavioral Therapy.

  • Educational Videos

    Educational video clips include brief lectures on how you developed beliefs about yourself as well as the science behind how to retrain your brain. Lectures are accompanied by powerpoint slides and colorful diagrams to illustrate key points within each lesson.

  • Entertainment Videos

    Entertaining skits offer a visual illustration of the key lessons. It can be helpful to see examples of how we engage in unhelpful thoughts and behaviors and how to make improvements. All skits were created exclusively for this workshop and have never been posted on social media.

  • Interactive Exercises

    You will be provided numerous handouts using evidence-based techniques to modify cognition and behavior. Video demonstrations using real life examples will guide you through this process.

  • Action Plan Assignments

    You will be given evidenced-based assignments between modules to help you learn how to engage in long-term cognitive and behavioral changes.

Learn More About this Workshop

Watch for a one-minute overview of what this workshop will look like

  • About Dr. Brittney Chesworth

    Hello, I am a licensed therapist with a private therapy practice. I have worked in the mental health field for 15 years as a researcher and clinician. I treat anxiety and a wide range of other psychological problems with CBT and exposure therapy. I am particularly passionate about helping people improve confidence and self-esteem. My main goal in life is to empower others to become strong and thriving individuals so that they can live their best lives.

  • Inspired by Growth in the Therapy Room

    I love my job. Every week I get to be a part of my clients' lives and watch them progress in relatively short periods of time. I initially decided to specialize in CBT because of its robust evidence-base. But once I started seeing firsthand the positive impact on my clients (and in my own personal therapy), I became extremely passionate about using it. Many of my clients have experienced transformation in their lives through retraining their brain and changing how they see themselves.

  • Reaching a Wider Audience with TikTok

    I love providing therapy but my reach is limited because I can only see so many clients per week. I wanted to provide education and teach evidence-based techniques to a wider audience. In October of 2021, I started a TikTok account for this purpose. Learning how to educate and teach skills through short-form videos has been a steep learning curve for me. But over time people have found my videos helpful and have been eager to learn more. This led to the development of an intensive workshop.

  • Improve Confidence & Self-Esteem in 30 Days with Cognitive Behavioral Therapy

    My vision for this workshop was to combine the beneficial elements of both therapy and short-form videos to help people learn how to see themselves more accurately and adaptively. Educational and entertainment videos allow me to teach clients how to change maladaptive thoughts, beliefs and behaviors in ways that are more interesting and fun. Equally important, I use the knowledge and skills I have gained as a therapist to create a more in-depth and intimate workshop experience that goes beyond mere classroom learning.