There are several ways you can improve your self esteem using Cognitive Behavioural Therapy techniques. CBT Theory often focusses on the links between our thoughts, feelings and behaviour and how they influence each other. 

1. Recognise your negative thoughts.  This can come as awareness, or another tip is to start writing them down, especially when you notice you have strong feelings or a response to a difficult situation.  The next step is to try and be a little kinder to yourself – ask yourself what would you say to a good friend that is warm and encouraging and turn this around and say this to yourself.
2. The next step is to complete a thought record.  This is a really useful process as your write down your situation, feelings and behaviour and the negative thoughts that your are having.  The next column is identifying other ways to be kinder – to look for alternative expectations or a better way of coping with situations. The final column is how to change your behaviour – ideally to respond in a more helpful, productive way. (Taken from Christine Padesky.)
3. Keep a regular record of your goals.  Aim to make them SMART – specific, measurable, achievable, relevant and time bound. For example rather than ‘believe in myself more’ instead ‘I will write down I have achieved each day, however small.
4. Develop skills in self-compassion.  Compassion Focussed Therapy (CFT), created by Paul Gilbert OBE, is an established therapy that can be used with a wide range of problems.  There are many strategies for CFT.  One classic technique is to create an image of a compassionate person, such as a best friend. Remind yourself how he or she support and encourage you, especially when you are being self-critical. 
5. Keep writing down your achievements, however small, to focus on what you have got right rather than wrong.  This process helps us to re-wire our brain to focus more on the positives rather than the negatives.
6. Don’t negatively compare yourself to others.  We are social creatures and have a natural sense of community, but also we live in a hierarchy structure (CFT). So we naturally look up to people and compare our lives with them. A better idea is to compare yourself from you today to the future you.  To keep going with your goals and not to give up, even when difficulties come.
7. Learn some assertive skills – learn to put yourself first for a change. If you find it difficult to say no, a top tip is say that you will get back to that person before you give a response.  That gives time to decide whether you really want to say yes or no and time to create a rationale if it is a no.
8. Challenge your ‘shoulds’ – we all have negative obligations that we think we have to aspire to. For example. “I should be thinner, ‘I should be able to cope better.’ ‘I should be a better parent.’ All these shoulds just create negativity in our lives and focus on what we haven’t got rather than our achievements. Im like the phrase – I am walking towards … This phrase shows you are moving forward to achieve but also recognises that this is a process and this is ok. 
9. Focus on your achievements.  Take a self esteem handout with a list of positive qualities you believe you have, however small.  Ask a good, supportive person to see what he or she would say about you and compare whether they are similar. 
10. Access support.  This might be a therapist, friend or life coach.  Depending on your circumstances, each person can play a different role.  Have the courage to ask for help – not to see it as a weakness but as an opportunity to become, it is what you focus on – in other words, ‘Be Your Best’.