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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?
Adulthood: time to tackle low self-esteem
Introducing your Personal Fault Finder
The importance of risk taking
The consequences of low self-esteem
Your personal view of yourself
Chapter 2: Thinking your way out of low self-esteem
Identifying the problem
The different levels of thinking
Beliefs versus facts
Negative thoughts, assumptions and beliefs
Rules for living
The role of emotion in low self-esteem
Replacing self-defeating thoughts
Tackling negative beliefs
Bringing your positive qualities into focus
Chapter 3: The perfection trap
What is perfectionism?
Challenging perfectionistic beliefs
Developing healthier values
Chapter 4: Defeat low self-esteem by developing self-acceptance
Healthy versus unhealthy self-acceptance
Chapter 5: 'It's not my fault: life is against me'
The low self-esteem victim
Self-pity: blaming yourself rather than others
Taking responsibility for your feelings
Don't give up
Chapter 6: Increase your self-esteem through assertiveness
The role of assertiveness in good self-esteem
The four behaviour types
Being assertive with yourself
Your assertive rights Chapter 7: Act your way to good self-esteem
'Faking' good self-esteem
Master confident body language
Cultivate a confident expression
Develop a confident-sounding voice
Chapter 8: Body image
Is your body image a problem?
How does poor body image affect you?
Say 'Goodbye' to poor body image
Chapter 9: Becoming an optimist
Chapter 10: Self-esteem and relationships
Why low self-esteem blights relationships
How to gain confidence in your relationship
Using openness and honesty
Surviving a break-up with your self-esteem intact
Chapter 11: Developing emotional strength
What is resilience?
The characteristics of resilience
Develop emotional strength by improving resilience
Sources of resilience
Understanding resilience as a process
Chapter 12: Developing as a person to increase self-esteem
The keys to the kingdom: your values
Which values are important to you?
Creating your personal plan
Working on your values
Tackling serious errors of judgement
Deeply held negative feelings
Feedback from others can be helpful
Moving 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.
Lots of instant help with common problems and quick tips for success, based on the author's many years of experience.
Tests in the book and online to keep track of your progress.
Extend your knowledge
Extra online articles to give you a richer understanding of the subject.
Five things to remember
Quick refreshers to help you remember the key facts.
Innovative exercises illustrate what you've learnt and how to use it.
As a practising CBT therapist, Christine Wilding, (Chartered MCIPD, MBACP (Accred)), has worked with hundreds of clients suffering from mood disorders and self-esteem issues. Her skills also extend to coaching and she specialises in helping professionals to manage stress and improve communication.
Stephen Palmer is one of the most well-known experts on stress and self-esteem. A prolific author, he still practices, in addition to holding a number of academic positions and serving as founder-director of the Centre for Stress Management.