Lesson 1
Day 1: Self Affirmations
Welcome!
Today’s objective is to briefly introduce self-esteem and then right away get into our first strategy to build it.
The theory for this section states that we can use self-affirmations to build and maintain our self-esteem.
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Lesson 2
Day 2: Attribution Error
Welcome Back!
In the last session, we explored self-affirmations and how they can enhance our self-esteem. We learned how to create and use affirmations to reinforce our positive qualities and build a resilient self-image.
Today’s objective is to understand and address 'Attribution Error.' We'll explore how this psychological concept affects our self-esteem and learn strategies to overcome it.
The theory for this section states that 'Attribution Error' involves unfairly blaming ourselves for negative events. It's a cognitive distortion where we perceive setbacks as reflections of permanent, inherent flaws within us. By recognizing and adjusting these attribution patterns, we can maintain a more balanced and healthy self-view.
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Lesson 3
Day 3: Stop Comparing Yourself To Others
Welcome Back!
In the last session, we discussed 'Attribution Error' and how it impacts our self-esteem. We learned how to shift our perspective to view setbacks as external, temporary, and specific, rather than as reflections of inherent, permanent flaws.
Today’s objective is to understand the impact of comparing ourselves to others and learn strategies to focus on personal growth instead.
The theory for this section states that comparing ourselves to others can lead to lower self-esteem and a skewed perception of our abilities and worth. By focusing on our unique qualities and personal progress, we can enhance our self-esteem and foster a healthier self-image.
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Lesson 4
Day 4: Perfectionism
Welcome Back!
In the last session, we addressed the issue of comparing ourselves to others and how it can negatively impact our self-esteem.
Today’s objective is to understand and tackle perfectionism. We'll explore how setting excessively high and unrealistic goals can lead to a cycle of self-criticism and lowered self-esteem, and how to break free from this destructive pattern.
The theory for this section states that perfectionism is not about striving for excellence, but rather, it's about setting unattainable standards. This mindset can lead to a range of negative emotions and hinder personal and professional growth. By recognizing and adjusting our goals to be more realistic and forgiving, we can enhance our well-being and self-esteem.
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Lesson 5
Day 5: Gather Evidence
Welcome Back!
In the last session, we tackled the issue of perfectionism and how it can negatively impact our self-esteem. We learned how to set realistic goals, embrace imperfections, and separate our self-worth from our achievements.
Today’s objective is to understand the importance of gathering evidence to support our self-worth. We'll explore practical ways to actively recognize and appreciate our positive attributes and achievements, reinforcing healthy and balanced self-esteem.
The theory for this section states that self-esteem grows when our positive self-perception aligns with external validation. However, our natural bias often leads us to overlook positive feedback. Actively gathering evidence that counters negative beliefs about ourselves helps build a more accurate and positive self-image.
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Lesson 6
Day 6: Cultivate Self Efficacy
Welcome Back!
In the last session, we discussed the importance of gathering evidence of our self-worth. We explored how actively acknowledging our achievements and positive traits can significantly boost our self-esteem.
Today’s objective is to learn strategies to improve our self-efficacy and build our self-esteem.
The theory for this section is that improving one's self-efficacy leads to higher self-esteem.
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Lesson 7
Day 7: Negative Automatic Thoughts
Welcome Back!
In the last session, we explored the concept of self-efficacy and its crucial role in enhancing self-esteem. We discussed how believing in our ability to accomplish tasks and goals can positively influence our self-view.
Today’s objective is to delve into the world of negative automatic thoughts (ANTs) and understand their impact on self-esteem. We'll learn to identify, challenge, and change these mental distortions to foster a healthier self-perception.
The theory for this section posits that ANTs are common in people with low self-esteem. These thoughts are cognitive distortions that lead us to view situations in skewed and unbalanced ways. By learning to identify and challenge these thoughts, we can begin to see situations more realistically, which is crucial for building healthier self-esteem.
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Lesson 8
Day 8: Challenging The Critic
Welcome Back!
In the last session, we focused on identifying and addressing negative automatic thoughts (ANTs). We explored how these thoughts can skew our self-perception and learned strategies to challenge and replace them with more balanced thinking.
Today’s objective is to explore how to challenge and balance our internal criticism.
The theory for this section states that we all have an internal critic, which if not tamed can lower our self-esteem.
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Lesson 9
Day 9: Be Assertive
Welcome Back!
In the last session, we focused on challenging the inner critic.
Today’s objective is to delve into the concept of assertiveness and its importance in building self-esteem.
The theory for this section states that assertiveness represents and leads to higher self-esteem.
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Lesson 10
Day 10: Be Kind To Yourself
Welcome Back!
In the last session, we focused on the importance of assertiveness and its role in enhancing self-esteem.
Today’s objective is to delve into the concept of self-compassion and the practice of being kind to oneself.
The theory for this section states that being kind to yourself through self-compassion and self-care is an important part of building self-esteem.
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