The Self-Esteem Workbook
Format: PDF / Kindle (mobi) / ePub
People of all ages, backgrounds, and circumstances struggle with low self-esteem. This long-awaited, fully revised second edition of the best-selling The Self-Esteem Workbook includes up-to-date information on brain plasticity, and new chapters on forgiveness, mindfulness, and cultivating lovingkindness and compassion.
If your self-esteem is based solely on performance—if you view yourself as someone who’s worthy only when you’re performing well or acknowledged as doing a good job—the way you feel about yourself will always depend on external factors. Your self-esteem affects everything you do, so if you feel unworthy or your confidence is shaped by others, it can be a huge problem.
With this second edition of The Self-Esteem Workbook, you’ll learn to see yourself through loving eyes by realizing that you are inherently worthy, and that comparison-based self-criticism is not a true measure of your value. In addition to new chapters on cultivating compassion, forgiveness, and unconditional love for yourself and others—all of which improve self-esteem—you’ll find cutting-edge information on brain plasticity and how sleep, exercise, and nutrition affect your self-esteem.
Developing and maintaining healthy self-esteem is key for living a happy life, and with the new research and exercises you’ll find in this updated best-selling workbook, you’ll be ready to start feeling good about yourself and finally be the best that you can be.
standard usually means we’ve performed at 80 percent or 35 percent—rarely at 0 percent. And poor performance never makes a complex person worthless, just fallible. Ask yourself, “Why must I bat one thousand?” Overgeneralizing Overgeneralizing is deciding that negative experiences describe your life completely. For example, “I always ruin everything”; “I always get rejected in love”; “No one likes me; everybody hates me”; “I never do well at math.” Such global statements are unkind, depressing,
and usually inaccurate to some degree. The antidote is to use more precise language: “Some of my skills are not yet well developed”; “I’m not as tactful in some social situations as I’d like”; “Sometimes people don’t approve of me (sometimes some people do)”; “Although some aspects of my life haven’t gone well, that doesn’t mean I never do reasonably well.” Be a healthy optimist: expect to find small ways to improve situations and notice what’s going well. Labeling Here you give yourself a
best about? B. The attribute(s) I give myself most credit for is (are) because . . . C. Let’s consider the self-as-a-painting analogy. If an impartial observer were to consider the entire portrait, where would “the light shine brightest”? In other words, if a person were to take the time to see you as you really are at present, what areas would likely be most appreciated or enjoyed? D. From this activity, I learned that . . . Chapter 8 Create the Habit of Core-Affirming Thoughts
wrote the specific comments. 5. When everyone has completed writing three appreciation items, the signal “Ready, Pass” is given, whereupon each person passes the sheet to the person on the right. Each person then repeats the instructions for step 4. 6. Continue passing the papers until each person’s sheet has been completed by the person on his/her left. 7. At this point, each person reads the comments about the person on his/her right. Be sure when you are the listener that you: ! Relax. !
the brain directs more blood to the skin to release heat and increases perspiration. In the Arctic, blood is diverted from the skin to critical internal organs, while shivering generates heat. If a person bleeds, water is pulled from tissue into the blood vessels and nonessential blood vessels constrict to keep blood pressure adequate. While maintaining internal equilibrium, the brain also makes decisions, solves problems, dreams, retrieves stored memories, recognizes faces, and affords unlimited