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Memory-based therapy

COMET (Competitive Memory Training)

Strengthen your positive self-image by rewriting the negative memories that underlie shame and low self-esteem.

What is COMET?

COMET was developed to improve low self-esteem and reduce shame. It's based on the principle that your self-image is built from memories, and that those memories can be changed.

Positive memories are deliberately activated and strengthened, creating competition with the negative memories that feed your critical self-image. The positive memories gradually 'win', and your self-image begins to shift.

Evidence base: Several RCTs have shown COMET to be effective in reducing shame and improving self-esteem, particularly in combination with other CBT-based interventions (Korrelboom et al., 2009–2012).

How does it work?

Positive memory activation

You learn to access and vividly experience positive memories about yourself, making them more dominant in how you see yourself.

Competing with negative images

Negative self-images are challenged directly. By consistently activating alternatives, your brain learns to access positive self-perceptions more readily.

What can you expect?

1

You identify specific situations where shame or a negative self-image is triggered.

2

You select positive memories or experiences that contradict the negative self-image.

3

You practise activating these memories vividly, using imagery, music and body posture.

4

The positive self-image is repeatedly strengthened until it becomes more accessible.

5

You integrate this technique into your daily life.

Suitable for

Low self-esteemShameDepressionEating disordersBorderline personality disorderPerfectionism

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Ready to get started?

Book an intake session with a provider who specialises in this approach. Together you'll look at what fits best for your situation.

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Source: Korrelboom et al. (2009–2012), multiple RCTs on COMET