Self-esteem is about how we perceive ourselves. From a person-centred perspective, self-esteem, self-image and the ideal self are key elements of our self-concept. Our ideal self is the person we want to be, self-image is how we perceive ourselves in the present, and self-esteem reflects how we value ourselves. The greater the gap between our ideal self and how we perceive ourselves, the more likely it is to negatively affect our self-worth.
As an English-speaking therapist in Lisbon, I offer a supportive space to explore these experiences and develop a healthier relationship with yourself.
Hi, I’m Alicja. I’m an English-speaking self-esteem therapist based in central Lisbon, supporting expats, digital nomads and international residents in working through low self-esteem, self-doubt, people-pleasing and negative patterns of self-criticism. In my mind therapy shouldn’t be about forcing yourself to think positively or endlessly analysing everything you believe is wrong with you. Instead, by combining person-centred counselling with body-brain approaches like Brainspotting, we can work with the deeper emotional and nervous-system patterns that shape how you see yourself, helping you develop greater self-trust, confidence and self-compassion.
Read more about my background →
01
Experience acceptance and validation. Through your therapist’s unconditional acceptance, you can gradually learn to internalise that acceptance yourself. Feeling accepted and validated can support your healing process.
02
Create a supportive, confidential and non-judgemental space. Self-esteem therapy provides a supportive, non-judgemental environment where you can talk freely about your concerns.
03
Experience a nurturing, caring and gentle therapeutic relationship. Your therapist models a consistently nurturing, caring and gentle attitude towards you, providing an experience of acceptance and care within the therapeutic relationship.
04
Develop deeper self-understanding through empathy. Your therapist offers empathic understanding and works with you through a “dual attunement” approach, which incorporates both relational and neurological attunement.
05
Develop greater self-awareness and self-attunement. You and your therapist work together as a team to develop your self-awareness and self-attunement, helping you become more aware of your own feelings and needs.
06
Reduce harsh self-talk and develop greater self-compassion. When you have low self-esteem, you may experience a critical inner narrative that further undermines your sense of self-worth. Your counsellor can help you find ways to minimise harsh self-talk and develop greater self-compassion.
07
Develop healthier thought patterns and self-care habits. With the help of your therapist, you can learn to develop healthier thought patterns and put behaviours that support your self-care into practice.
08
Recognise your strengths, abilities and personal resources. Your counsellor can help you recognise and appreciate your own resources, including your abilities, achievements and the character traits you value in yourself. Brainspotting (BSP) can be useful to help identify body resources and for expansion work.
09
Prioritise your healing and personal growth. Your weekly therapy sessions provide structure and help you prioritise your healing process, making space for yourself alongside other commitments and distractions.
10
Understand your self-esteem and self-concept through psychoeducation. Your therapist can offer psychoeducation to deepen your understanding of self-concept, including concepts such as conditions of worth, and how these relate to your sense of self.
I aim to respond within 24h, Mon to Fri. For urgent support, find public health helpline numbers here.
Rua Alexandre Herculano 19, 1250-008 Lisboa
Nearest Metro stations: Avenida and Marquês de Pombal.
