The Self-Esteem Workbook

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Taking action to soften your self-critical voice: Once you’ve become aware of when you’re criticizing yourself, it’s time to try self-compassion instead. In these instances, the worksheet suggests, consider what you might say to someone you care about if they were in the same scenario.Try changing the mental tone you’re using and take on a more positive one you might use when you’re feeling good about who you are. Finally, try to come to terms with what exactly it is that you’re being self-critical about. Is there something you might learn from this criticism if it were presented more constructively instead? These examples show that the thoughts we carry with us, everywhere we go, can have a profound impact on our feelings, our behavior, and the associated outcomes. Affirmations are positive. Never use the word “not” in an affirmation. For example, instead of writing “I am not afraid to express myself,” you could write, “I am confidently sharing my opinion”; Self-esteem is based on evaluating the self, rating one’s behaviors and qualities as positive or negative, which results in defining the self as worthy or non-worthy (Ellis, 1994). Self-acceptance, however, is how the individual relates to the self, in a way that allows the self to be as it is. Acceptance is neither positive nor negative; it embraces all aspects and experiences of the self (Ellis, 1976). Low self-esteem can keep you from enjoying your life. It can also keep you from socializing and maintaining friendships.

Self Esteem Resources for Clinicians - Department of Health CCI - Self Esteem Resources for Clinicians - Department of Health

It follows that self-esteem is fragile, whereas self-acceptance provides a secure and enduring positive relationship with the self (Kernis & Lakey, 2010). You have probably noticed that these prompts are intended to provoke positive responses. The positive focus of this exercise is what sets it apart from ordinary journaling or writing in a diary. Even when you’ve had a rough day, these prompts can help you find the good things in your life and remind you that no matter how hard things have been, you’ve survived them. The first column of the table provided is for specifying the goal that your client would like to accomplish ‘before they die’. Try to make these as specific as possible, regardless of whether or not they are practical. A useful question to ask when filling out this column is, what would I like to accomplish if I had only one year to live?

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Feeling anxious and fearful or constantly feeling angry are other common traits of low self-esteem. Challenging your anxieties and fears with facts can help combat this. This self esteem worksheet gives you the tools to transform uncomfortable and painful situations allowing you to feel powerful and confident. Self Confidence Worksheet Being obsessed with being perfect can also rob you of self-esteem. For those who continuously try to be perfect, it’s essential to set realistic expectations and recognize that failure is something that happens on occasion. It’s not something we are.

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This activity is especially great for kids and younger teens who are crafty and creative, although people of all ages and talents can take part. Low self-esteem and poor or underdeveloped communication skills often go hand-in-hand (Blood & Blood, 2004). It can be difficult to share feelings with others if you don’t feel your feelings have value, an all-too-common symptom of low self-esteem. Practical Tools and Advice to Overcome Low Self Esteem (n.d.). Retrieved from http://www.self-esteem-school.com/ Next, it explains how core beliefs can influence one’s thinking and emotions through an example interaction.

8 Examples of Self-Esteem Issues

Coopersmith also believed that our self-esteem builds up or declines throughout our lives, based on our early childhood experiences, which may be positive or negative. Doing things like volunteering and practicing forgiveness can also be helpful. Helping others and taking the time to forgive yourself can go a long way to boosting your self-esteem. Stanley Coopersmith was also a leader in the study of self-esteem. He believed that self-esteem begins early in life in childhood. Do you have relationship problems with your family, friends, or coworkers? What are your options to overcome them? The worksheet provides space and instructions to record three scenarios in which you communicated assertively and list the emotions you felt afterward. If you can’t think of an instance where you have communicated assertively, don’t worry! You can make that a goal for yourself in the next week.

The Self Confidence Workbook: A Guide to Overcoming Self

You’ll notice that I talk about healthy self-esteem in this article and my self-esteem workbook, and that’s for an excellent reason. There’s low self-esteem which my self-esteem workbook will help you work on. And there’s healthy/high self-esteem which is the goal, but there’s also inflated self-esteem, which is bad. People with high self-esteem feel good about themselves, accepted as a person and believe in themselves and their abilities. Kids Play and Create. (n.d.). Self-esteem and character building activities for kids. Retrieved from https://www.kidsplayandcreate.com/self-esteem-character-building-activities-for-kids/. Use the “Negative Self-Talk” and “Identifying and Challenging Core Beliefs” worksheets (available in the adult worksheets section of this article) to help you identify negative thoughts and begin to replace them with alternative thoughts.To silence that inner critic, you have to start replacing negative thoughts with positive ones. You also have to practice forgiveness and challenge those negative self-beliefs. Those with low self-esteem often see themselves as failures, and they might also feel sad, angry, or worthless. According to a 2012 study, humor, community involvement, and positive in-group stereotyping were linked to higher levels of self-esteem (Ilic et al., 2012). You can also change your story and start thinking differently. You don’t have to carry the same old sad story around. Taking the time to examine your story can help you understand it and move beyond it.

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When children feel good about themselves, it paves the way for the future. Children who have low self-esteem may even perform below their full potential in school and make poor decisions (Kids Play and Create, n.d.). In this section, you learn about how you can build healthy self-esteem by learning to accept yourself and make improvements in ways that matter to you. Following that is the usual step-by-step guide, worksheet examples, and then your own blank worksheet to complete. Many things, including your upbringing, influence your self-esteem. It is based on how much you value yourself and how confident you feel in your mind. Self-confidence is more about having confidence in your ability to do something successfully.Ellis, A. (1976). RET abolishes most of the human ego. Psychotherapy: Theory, research & practice, 13(4), 343. The prompts include “ One thing I did great at today…,” “ Today it was interesting when…,” and “ I made someone smile when…” Use this worksheet to identify your strengths and remind yourself of your personal power. Toot Your Horn Keeping a self-esteem journal is a great way for children to begin thinking about the good things that they do and experience, setting them up for a positive outlook on life. This worksheet lists three-sentence completion prompts for each day of the week, starting with Monday. Similar to challenging negative thoughts, it can be an extremely effective therapeutic technique to discover, identify, and challenge your core beliefs. We often carry negative or false unconscious or semiconscious beliefs, never stopping to recognize the values and norms that we buy into on a daily basis.