Using CBT exercises to understand what drives your low self-esteem, you will learn how to recognize your strengths and keep your inner critic at bay.Hinweis: Dieser Artikel kann nur an eine deutsche Lieferadresse ausgeliefert werden.
Manja de Neef has worked as a psychologist and therapist for many years. She has taught and trained in CBT techniques in the Netherlands and Belgium and is now a supervisor and consultant at the Vrije Universiteit Amsterdam.
Inhaltsangabe
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
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
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