About self-esteem
Low self-esteem affects how we see ourselves, our relationships and our decisions. Therapy helps identify self-critical thoughts, recognise strengths and build a more realistic and kind relationship with yourself.
Psychotherapists are professionals trained in one or more models of psychotherapy (psychodynamic, systemic, humanistic, cognitive-behavioural…). The protected title and requirements vary by country; profiles show each professional’s training and registration.
Getting mental health care in Russia
Public health system · Compulsory medical insurance (OMS) and state psychiatric services
Psychiatric care is guaranteed by the 1992 Law on Psychiatric Care and is generally free or low-cost for people covered by compulsory medical insurance (OMS). Outpatient care is traditionally provided by district psychiatrists at psychoneurological dispensaries, with state psychiatric hospitals for inpatient care.
How to check that a professional is licensed
- State licensing of medical activity (Law on Psychiatric Care, 1992). Psychiatric care may be provided by state and private psychiatric institutions and by private psychiatrists who hold a licence. Ask a private clinic or psychiatrist for their medical licence.
Urgent help in Russia
If your life or someone else's is in danger, call the emergency number now. These services can help at any time:
- 112 · Emergencias
- 8 495 989-50-50 · Экстренная психологическая помощь МЧС России
Information reviewed in November 2026 · Sources: expatica.com, therapyroute.com
Signs to look out for
Everyone doubts themselves sometimes. Low self-esteem may be holding you back when you are constantly self-critical, feel you are not good enough whatever you achieve, compare yourself unfavourably with others, struggle to accept compliments, avoid challenges for fear of failing, find it hard to say no, or feel that others’ opinions define your worth. It often accompanies anxiety or low mood.
What helps: treatments and professionals
Psychologists and psychotherapists can help you identify where your harsh inner voice comes from and develop a kinder, more realistic view of yourself. Cognitive-behavioural therapy (CBT), compassion-focused therapy, acceptance and commitment therapy (ACT) and schema therapy are commonly used. Work on assertiveness and boundaries is often included. If low self-esteem relates to body image or eating, specialised support may be needed.
When to seek urgent help
Low self-esteem alone is rarely an emergency, but it can come with depression. If feelings of worthlessness lead to thoughts of harming yourself or ending your life, contact your local emergency services or go to the nearest emergency department immediately. Seek prompt help too if you are being bullied, harassed or abused, or if you are restricting food or self-harming.
What you can do in the meantime
Notice your inner critic and ask whether you would speak to a friend that way. Write down small achievements and qualities others appreciate in you. Spend time with people who treat you well and reduce exposure to content that makes you compare yourself. Try small challenges, practise saying no in low-stakes situations, and look after your body with rest and movement.
What does a psychotherapist do?
A psychotherapist helps people understand and change emotional, relational and behavioural patterns through a structured therapeutic relationship. Their work is shaped by one or more models, such as cognitive-behavioural, psychodynamic, systemic, humanistic or integrative therapy. They meet individuals, couples, families or groups, usually in regular sessions, and spend time outside sessions on notes, preparation and their own supervision.
When to see a psychotherapist
Psychotherapy suits people who want to work in depth on recurring difficulties: anxiety, low mood, relationship patterns, self-esteem, the effects of past experiences or major life transitions. It can also help when you feel stuck without a clear diagnosis. If you need a formal diagnosis, a specific psychological assessment or medication, a clinical psychologist or psychiatrist may need to be involved.
How to choose
When choosing, check the licence and training, the approach they use and whether they have experience with what you need. Consider practical aspects too: language, price, location or online sessions and availability. The relationship with the professional matters a great deal; if after a few sessions it does not feel right, it is fine to change.
Frequently asked questions
Does the public health system in Russia cover psychological care?
Psychiatric care is guaranteed by the 1992 Law on Psychiatric Care and is generally free or low-cost for people covered by compulsory medical insurance (OMS). Outpatient care is traditionally provided by district psychiatrists at psychoneurological dispensaries, with state psychiatric hospitals for inpatient care.
How do I check that a psychotherapist is licensed in Russia?
State licensing of medical activity (Law on Psychiatric Care, 1992): Psychiatric care may be provided by state and private psychiatric institutions and by private psychiatrists who hold a licence. Ask a private clinic or psychiatrist for their medical licence.