Description
Book SynopsisWe all have times when we lack confidence but some of us criticize ourselves constantly. Our self-esteem can suffer, leaving us feeling stressed.
The renowned therapist Manja de Neef has helped hundreds of people overcome their low self-esteem and heal the pain in their lives with her practical Cognitive Behavioural Therapy (CBT) approach. No matter how harsh your inner critic, in Build Your Confidence with CBT Manja gives you the insight and tools to vastly improve your ability to develop a positive self-image. By spending 15 minutes a day, twice a day, on her CBT exercises you will learn how to practice self-acceptance and live the life you want â moving from a position of putting yourself down to feeling confident.
This empowering, life-affirming book will help you overcome your insecurities and move forward with your life.
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Table of Contents
1 Introduction
Why this book?
How do I overcome low self-esteem and improve your confidence?
Who is this book for?
How does this self-help programme work?
A matter of motivation...
Picking the right moment
How to Use this Book
Seeking help from a buddy
Exercises
2 Your Self-Esteem
What is meant by ‘self-esteem’?
What if your self-esteem is low?
Do some people have healthy self-esteem?
Selective perception and selective memory
It is not all just in your head
The causes of low self-esteem
The consequences of low self-esteem
What is healthy?
How can you raise your self-esteem and develop your confidence?
Exercises
3 The Positive Data Log
Look at things from a different angle
Writing in your positive data log
Getting started
Eight ways to enter more facts in your positive data log
Persisting and continuing
Exercises
4 Positive Qualities
What does your behaviour say about you?
Adding positive qualities to your positive data Log
The positive qualities list
Getting started
Eight ways to add more qualities in your positive list
Apply your positive qualities to come to you automatically
Persisting and continuing
Exercises
5 Negative Mind Talk
Beaver or woodworm
What is negative mind talk?
Why do you excel at negative mind talk?
Eight ways to put yourself down
Getting Started
Five ways to negate compliments
Persisting and continuing
Exercises
6 Changing Your Behaviour
Survival strategies
Getting rid of your old behaviour patterns?
New behaviours
Getting started
Persisting and continuing
Exercises
7 Dealing with Criticism
Criticism is deadly if you take everything at face value
From destructive to constructive
Learning to listen to criticism
Getting started
Persisting and continuing
Exercises
8 High Demands and Perfectionism
It can always be better
Who decides on the marks?
Look at things from a different angle
Take it easy for a while
Getting rid of dos and don’ts?
Getting started
Persisting and continuing
Exercises
9 The Future
Taking stock
Not just believing but feeling
A maintenance plan
What if your low self-esteem comes back?
No worries
Exercises
References
