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

Manja de Neef has worked as a psychologist and therapist for many years. She has taught and trained in CBT techniques in the Netherlands and Belgium and is now a supervisor and consultant at the Vrije Universiteit Amsterdam.

• 1 IntroductionWhy 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 momentHow to Use this BookSeeking help from a buddyExercises2 Your Self-EsteemWhat is meant by ‘self-esteem’? What if your self-esteem is low?Do some people have healthy self-esteem?Selective perception and selective memoryIt is not all just in your head The causes of low self-esteemThe consequences of low self-esteem What is healthy?How can you raise your self-esteem and develop your confidence?Exercises 3 The Positive Data LogLook at things from a different angleWriting in your positive data logGetting startedEight ways to enter more facts in your positive data log Persisting and continuingExercises 4 Positive QualitiesWhat does your behaviour say about you?Adding positive qualities to your positive data Log The positive qualities listGetting startedEight ways to add more qualities in your positive list Apply your positive qualities to come to you automaticallyPersisting and continuing Exercises 5 Negative Mind TalkBeaver or woodwormWhat is negative mind talk?Why do you excel at negative mind talk?Eight ways to put yourself down Getting StartedFive ways to negate complimentsPersisting and continuing Exercises6 Changing Your BehaviourSurvival strategiesGetting rid of your old behaviour patterns?New behavioursGetting startedPersisting and continuing Exercises 7 Dealing with CriticismCriticism is deadly if you take everything at face valueFrom destructive to constructiveLearning to listen to criticism Getting startedPersisting and continuing Exercises 8  High Demands and PerfectionismIt can always be betterWho decides on the marks?Look at things from a different angleTake it easy for a whileGetting rid of dos and don’ts?Getting startedPersisting and continuing Exercises 9 The FutureTaking stockNot just believing but feelingA maintenance planWhat if your low self-esteem comes back?No worriesExercises References