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Build Your Confidence with CBT: 6 Simple Steps to be Happier, More Successful and Fulfilled

Build Your Confidence with CBT: 6 Simple Steps to be Happier, More Successful and Fulfilled

ISBN 9780335262243
Edition 1
Publication Date
Purchase Type Buy New
Publisher Open University Press
Author(s)
Overview
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




 

Overview
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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