1. Positive Qualities Record
Read the following questions:
- What do you like about yourself however small or fleeting?
- What positive qualities do you possess?
- What have you achieved in your life however small?
- What challenges have you faced?
- What gifts or talents do you have however modest?
- What skills have you acquired?
- What do other people like or value in you?
- What qualities and actions that you value in others do you share?
- What aspects of yourself would you appreciate if they were aspects of another person?
- What small positives are you discounting?
- What are the bad things you are not?
- How might another person who cared about you describe you?
Using the questions write down your positive qualities
2. ‘Positive You’ Journal
POSITIVE QUALITY PAST EXAMPLE: Recall specific examples of times you showed this quality Day/Date
EVERYDAY EXAMPLES: What you did during the day e.g., Worked on budget. Positive Qualities this showed e.g., Organised
3. Adjusting Negative Core Beliefs
- Old Negative Core Belief I would like to Adjust
- Rate how much I believe it (0-100%)
- Emotions
- Evidence For, Alternative Ways of Looking at the Evidence
- New Balanced Core Belief
- Evidence For New Balanced Core Belief (from the past/present)
- Evidence For New Balanced Core Belief (what to look out for in the future)
- New Behaviour/Experiments (things I can do to support or gain more evidence for my New Balanced Core Belief)
- Rate how much I believe the following now (0-100%): Old Negative Core Belief, New Balanced Core Belief
4. Thought Diary for Biased Expectations
- Identify My Biased Expectations
- Challenge My Biased Expectations
- Develop More Realistic Expectations
5. Experimenting with Biased Expectations
- Step 1: Identify My Biased Expectations
- Step 2: Identify My Unhelpful Behaviours
- Step 3: Remember My Realistic Expectations from Thought Diary
- Step 4: Identify My Helpful Behaviours & Set Up Your Experiment
- Step 5: Carry Out the Experiment (from Step 4)
- Step 6: Evaluate the Results
6. Thought Diary for Negative Self-Evaluations
- Identify My Negative Self-Evaluations
- Challenge My Negative Self Evaluations
- Balanced Self-Evaluations
7. Adjusting the Rules
- Rule and/or assumption I would like to adjust
- What impact has this rule (and/or assumption) had on my life?
- How do I know this rule is in operation?
- Where did this rule (and/or assumption) come from?
- In what ways is this rule (and/or assumption) unreasonable?
- Advantages of this Rule
- Disadvantages of this Rule
- What is an alternative rule (and/or assumption) that is more balanced and flexible?
- What can I do to put this rule (and/or assumption) into practice on a daily basis?
8. Realistic Expectations
9. Positive Qualities
10. Balanced Self-Evaluations
11. Helpful Behaviour
12. Balanced Rules & Assumptions
13. Positive Experiences to Look Out For In Future
14. Balanced Core Beliefs
15. What is low self-esteem?
16. Low Self-Esteem
17. Negative Emotions
18. Impact on Work/Study
19. Relationship Problems
20. Recreation and Leisure
21. Personal Self-Care
22. The Impact of Low Self-Esteem
23. Frequent Self-Criticism
24. Ignoring Positive Qualities
25. Cause or Effect?
26. Low Self-Esteem
27. Negative Early Life Experiences
28. Negative Core Beliefs
29. Model of Low Self-Esteem: Beginning Rules and Assumptions
30. Unhelpful Behaviour
31. Dormant Low Self-Esteem
32. What maintains low self-esteem?
33. Model of Low Self-Esteem: Maintenance
34. At-risk situations: unhelpful rules & assumptions broken or under threat
35. Activation of negative core beliefs
36. Biased expectations: thinking things will turn out badly
37. Negative self-evaluations: critical thoughts about self
38. Unhelpful behaviour
39. Unhelpful emotions & confirmation of negative core beliefs
40. At-Risk Situations
41. The Good News
42. Low Self-Esteem: Ignoring the Positives
43. I Don’t Have ANY Positive Qualities
44. Some Ideas to Get You Started
45. Start with a ‘Positive Qualities’ Record
46. The ‘Positive You’ Journal
47. Negative Self-Evaluations & Low-Self-Esteem
48. Challenging Negative Self-Evaluations
49. Identifying Negative Core Beliefs
50. Adjusting Negative Core Beliefs
51. Helpful & Unhelpful Rules
52. Identifying Unhelpful Rules & Assumptions
53. Adjusting The Rules
54. Biased Expectations
55. Challenging Biased Expectations
56. Experimenting with Biased Expectations
57. What is Self-Esteem?
58. Healthy Self-Esteem
59. A Model of Healthy Self-Esteem
60. Coping with At-Risk Situations
