1st steps in personal growth

5 min read

Personal development is a continuous work of self-improvement and self-discovery. It involves consciously striving to improve various aspects of oneself, such as emotional well-being, relationships, skills, state of mind, and general fulfillment. With personal development an individual seeks to express his potential, to accept change and to live a life that makes sense and seems useful to him.

There are different approaches to working on yourself. Coaches and therapists often specialize in one or other of these methods, depending on their sensitivity and experience. It is useful to know the main ones to find the ones that will suit us and help us the best.

Cognitive-behavioral therapy (CBT)

Recognized by clinicians, CBT is a therapeutic approach employed by psychologists and counselors (qualified individuals who provide guidance, support and counseling services to people who seek help in finding answers to their personal and emotional challenges). He helps individuals challenge and change negative thought patterns, emotions and behaviors through structured interventions. With commitment and practice, CBT can bring about positive change in a few months to a year.

Beyond personal development, CBT has proven its effectiveness in the following situations:

  • Depression
  • Anxiety disorders (for example, generalized anxiety disorder, panic disorder, social anxiety disorder)
  • Post-traumatic stress disorder (PTSD)
  • Obsessive-compulsive disorder (OCD)
  • Eating disorders (eg, anorexia nervosa, bulimia nervosa)
  • Substance abuse and addiction
  • Phobias
  • Insomnia

Mindfulness-Based Practices

Mindfulness-based practices are widely used by therapists, coaches, and wellness professionals. Mindfulness involves intentionally paying attention to the present moment, with an attitude of curiosity, non-judgment and acceptance. It involves becoming aware of one's thoughts, feelings, bodily sensations and the environment around us. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are often delivered in structured, multi-week programs. Regular practice over a few months can lead to better self-knowledge and well-being.

The practice of mindfulness has proven its effectiveness in the following situations:

  • Improve general well-being and resilience
  • Stress management
  • Reduction of anxiety
  • Depression
  • Chronic pain
  • Substance abuse and addiction
  • Eating disorders
  • Attention Deficit Hyperactivity Disorder (ADHD)

Positive psychology

Positive psychology interventions are used by psychologists, life coaches, and wellness experts. These professionals incorporate the principles of positive psychology into their practice to help individuals cultivate gratitude, savor positive experiences, and build resilience. The duration of procedures varies according to individual needs, but a few months of consistent practice can yield noticeable results.

Positive psychology has proven its effectiveness in the following situations:

  • Improve life satisfaction and well-being
  • Develop positive relationships and social bonds
  • Cultivate gratitude and positive emotions
  • Building resilience and adaptive capacities
  • Promote self-esteem and self-confidence
  • Manage stress and adversity
  • Increase happiness and fulfillment

Narrative therapy

Narrative therapy is a collaborative approach used by therapists and counselors to help individuals reframe their life stories. The process can extend over several sessions, usually ranging from a few months to a year. The duration depends on the complexity of the individual's narrative and their progress in creating new, challenging stories.

Narrative therapy has proven its effectiveness in the following situations:

  • Exploration and development of identity
  • Recovery from trauma and abuse
  • Relationship problems and conflicts
  • Self-esteem issues
  • Grief and loss
  • Negative self-perception and self-image
  • Exploration of gender and sexual identity
  • Challenging dominant narratives and societal norms

Neuro-Linguistic Programming (NLP)

NLP is a methodology used by therapists, coaches and personal development practitioners. It focuses on understanding the connections between thoughts, language and behavior patterns. NLP techniques aim to reprogram the mind to achieve desired results and overcome limiting beliefs.

NLP has proven its effectiveness in the following situations:

  • Overcome limiting beliefs and behaviors
  • Anxiety and phobias
  • Improve communication skills
  • Improved performance and achievement of goals
  • Management of emotions and stress
  • Self-confidence and self-esteem issues
  • Changing unwanted habits and patterns
  • Strengthen motivation and personal empowerment


Sophrology is a mind-body practice that combines elements of relaxation, meditation, visualization and gentle movement. It is often used by therapists, coaches and people looking for personal development and stress management. Regular practice of sophrology exercises can promote self-awareness, inner balance and personal transformation.

Sophrology has proven its effectiveness in the following situations:

  • Stress management
  • Reduction of anxiety
  • Sleep disorders
  • Pain management
  • Emotional regulation
  • Improve focus
  • Develop self-awareness and self-acceptance
  • Improve general well-being


Meditation is a widely recognized practice used for personal growth and self-discovery. It involves training the mind to focus and redirect thoughts, ultimately cultivating a sense of calm and inner peace. Various meditation techniques, such as mindfulness meditation or loving-kindness meditation, can be practiced individually or with the guidance of a teacher.

Meditation has proven its effectiveness in the following situations:

  • Stress reduction and management
  • Anxiety and depression
  • Emotional regulation and mindfulness
  • Chronic pain management
  • Improve focus and concentration
  • Improve self-awareness and self-compassion
  • Sleep disorders
  • Post-traumatic stress disorder (PTSD)

Art therapy

Art therapy involves using creative processes and artistic expression to explore emotions, thoughts, and experiences. It is facilitated by art therapists who guide individuals in using artistic mediums to gain knowledge, process emotions, and foster personal growth. Art therapy can be beneficial for self-exploration, emotional healing, and personal transformation.

Art therapy has proven its effectiveness in the following situations:

  • Expression and emotional processing
  • Recovery from trauma and abuse
  • Anxiety and depression
  • Self-Exploration and Self-Discovery
  • Improve self-esteem and self-awareness
  • Dealing with grief and loss
  • Improve communication and interpersonal skills
  • Reduce stress and promote relaxation

Personal development is an enriching and transforming experience. Through self-discovery and intentional development, individuals can improve their well-being, achieve their goals, and lead more fulfilling lives. Methodologies provide effective frameworks. Employed by professionals such as psychologists, therapists, coaches and wellness experts, these methodologies have shown positive results within months to a year of consistent application. By engaging in these methodologies, individuals can develop self-awareness, challenge limiting beliefs, build resilience, and cultivate a positive mindset. Ultimately, personal development invites us to tap into our true potential and attempt change to find more meaning and fulfillment.