Beat Low Self-Esteem with CBT: Teach Yourself
Is this the right book for me?Beat Low Self-Esteem with CBT will give you the skills you need to overcome a lack of self-esteem, making it easier for you to deal with tough times and leaving you a happier and more confident person. A complete program for changing your self-image, it takes you step-by-step through every aspect of confidence, with exercises to accompany each stage and short-term 'personal assignments' that will give you long-term benefits and lasting results.Beat Low Self-Esteem with CBT includes: Chapter 1: Great self-esteem: what is it?What is self-esteem?Childhood originsAdulthood: time to tackle low self-esteemIntroducing your Personal Fault FinderThe importance of risk takingThe consequences of low self-esteemIntroducing self-acceptanceYour personal view of yourselfGoal settingChapter 2: Thinking your way out of low self-esteemIdentifying the problemThe different levels of thinkingBeliefs versus factsNegative thoughts, assumptions and beliefsRules for livingThe role of emotion in low self-esteemSelf-defeating behaviourReplacing self-defeating thoughtsTackling negative beliefsBringing your positive qualities into focusChapter 3: The perfection trapWhat is perfectionism?
Challenging perfectionistic beliefsDeveloping healthier valuesChapter 4: Defeat low self-esteem by developing self-acceptance Developing self-acceptanceHealthy versus unhealthy self-acceptanceChapter 5: 'It's not my fault: life is against me'The low self-esteem victimSelf-pity: blaming yourself rather than othersTaking responsibility for your feelingsDon't give upChapter 6: Increase your self-esteem through assertivenessThe role of assertiveness in good self-esteemAssertiveness skillsThe four behaviour typesBehaving assertivelyBeing assertive with yourselfYour assertive rights Chapter 7: Act your way to good self-esteem'Faking' good self-esteemMaster confident body languageCultivate a confident expressionDevelop a confident-sounding voiceFirst impressionsChapter 8: Body imageIs your body image a problem?How does poor body image affect you?Say 'Goodbye' to poor body imageMaking changesChapter 9: Becoming an optimistIncreasing optimismPositive thinkingChapter 10: Self-esteem and relationshipsWhy low self-esteem blights relationshipsHow to gain confidence in your relationshipUsing openness and honestySurviving a break-up with your self-esteem intactChapter 11: Developing emotional strengthWhat is resilience?
The characteristics of resilienceDevelop emotional strength by improving resilienceSources of resilienceUnderstanding resilience as a processDeveloping resilienceChapter 12: Developing as a person to increase self-esteemThe keys to the kingdom: your valuesWhich values are important to you?Creating your personal planWorking on your valuesTackling serious errors of judgementDeeply held negative feelingsFeedback from others can be helpfulMoving forward: your goal plan...Learn effortlessly with a new easy-to-read page design and interactive features: Not got much time?One, five and ten-minute introductions to key principles to get you started.Author insightsLots of instant help with common problems and quick tips for success, based on the author's many years of experience.Test yourselfTests in the book and online to keep track of your progress.Extend your knowledgeExtra online articles to give you a richer understanding of the subject.Five things to rememberQuick refreshers to help you remember the key facts.Try thisInnovative exercises illustrate what you've learnt and how to use it.