Self-Esteem , livre ebook

373

pages

English

Ebooks

2016

Écrit par
Patrick Fanning , Matthew Mckay

Publié par
New Harbinger Publications

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373

pages

English

Ebooks

2016

Lire un extrait

Obtenez un accès à la bibliothèque pour le consulter en ligne En savoir plus

Publié par

New Harbinger Publications

Date de parution

01 août 2016

Nombre de lectures

EAN13

9781626253940

Langue

English

Poids de l'ouvrage

6 Mo

If you struggle with low self-esteem, or you’re seeking positive and effective ways of building a healthy sense of self-worth, this much-anticipated fourth edition of the best-selling classic by Matthew McKay is your go-to guide. This fully revised edition features an innovative application of acceptance and commitment therapy (ACT) to self-esteem, and utilizes updated cognitive behavioral therapy (CBT) to help you create positive change and thrive.

Circumstances and status can affect self-esteem—many factors can contribute to the way we see ourselves—but the one contributing factor that all people who struggle with low self-esteem have in common is our thoughts. Of course we all have a better chance of feeling good about ourselves when things are going well, but it’s really our interpretation of our circumstances that can cause trouble, regardless of what they are.

This revised and updated fourth edition of the best-selling Self-Esteem uses proven-effective methods of CBT and relevant components of ACT to help you raise low self-esteem by working on the way you interpret your life. You’ll learn how to differentiate between healthy and unhealthy self-esteem, how to uncover and analyze negative self-statements, and how to create new, more objective and positive self-statements to support your self-esteem rather than undermine it. And with cutting-edge material on defusion and values, you’ll learn to let go of judgmental, self-attacking thoughts and act in accordance with what matters to you most, enhancing your sense of self-worth.

If you struggle with low or unhealthy self-esteem, this new edition of Self-Esteem, packed with evidence-based tips and techniques, has everything you need to improve the way you see yourself for better overall well-being.

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Publié par

New Harbinger Publications

Date de parution

01 août 2016

Nombre de lectures

EAN13

9781626253940

Langue

English

Poids de l'ouvrage

6 Mo

“McKay and Fanning recognize the complexity of the human tendency toward self-criticism. Their carefully written, cognitively oriented self-help book wisely avoids simplistic solutions, offering instead a systematic approach to self-esteem development.”

—RobertE. Alberti, PhD, author ofYourPerfectRight

“Positive self-esteem is the centerpiece of a healthy personality. McKay and Fanning’s book offers us a valuable storehouse of tactics and strategies for constructing—or renovating—the foundation of our self-esteem.”

—PhilipG. Zimbardo, PhD, author ofShyness

“Self-Esteemis truly a very special title. Good writing is especially necessary for self-help titles.… I feel a special enthusiasm in bringing it to the notice of our audience.”

—TheMidwestBookReview

SELFESTEEM

F O U RT H E D I T ION

A PROVEN PROGRAM OF COGNITIVE

TECHNIQUES FOR ASSESSING, IMPROVING

& MAINTAINING YOUR SELFESTEEM

C MATTHEW M KAY, PhD PATRICK FANNING

New Harbinger Publications, Inc.

Publisher’s Note

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Distributed in Canada by Raincoast Books

Cover design by Amy Shoup Acquired by Melissa Valentine Edited by Gretel Hakanson

Library of Congress Cataloging-in-Publication Data on file

To my loving parents, Bert and Grace Fanning —P. F.

In memory of my father, George Edward McKay —M. M.

Grateful acknowledgment is made to Eugene B. Sagan, PhD, who introduced me to the pathological critic and some of the important techniques used in this book. —M. M.

Contents

The Nature of Self-Esteem��1�� Causes and Effects How to Use This Book For the Therapist The Pathological Critic�� 17 An Arsenal of Shoulds The Origin of the Critic Why You Listen to the Critic The Role of Reinforcement The Variable-Ratio Reinforcement Schedule How the Critic Gets Reinforced Catching Your Critic

Disarming the Critic��83�� Unmasking His Purpose Talking Back Making Your Critic Useless Summary Chart Accurate Self-Assessment��94�� Self-Concept Inventory Listing Your Weaknesses Listing Your Strengths A New Self-Description Celebrate Your Strengths Cognitive Distortions��6��8�� The Distortions Combating Distortions Defusing Painful Thoughts��100 Watching Your Thoughts Letting Go of Thoughts Combining Watching, Labeling, and Letting Go Distancing from the Critic Example: Tony and the Three Questions

Self-Esteem

Compassion��109 Compassion Defined Toward a Compassionate Mind The Compassionate Response The Problem of Worth Affirming Your Worth Compassion for Others Empathy The Shoulds��218 How Values Are Formed The Tyranny of the Shoulds Healthy Versus Unhealthy Values How Shoulds Affect Your Self-Esteem Discovering Your Shoulds Challenging and Revising Your Shoulds Cutting Off the Should Atonement—When Shoulds Make Sense Acting on Your Values��158 Life Domains Ten Weeks to Put Values into Action Planning Committed Action Handling Mistakes�� 172 Reframing Mistakes The Problem of Awareness Responsibility The Limits of Awareness The Habit of Awareness Raising Your Mistake Consciousness Responding to Criticism��1�88��The Myth of Reality Responding to Criticism Putting It All Together Asking for What You Want�� 216 Your Legitimate Needs Needs Versus Wants Wants into Words Distilling the Assertive Request Whole Messages Goal Setting and Planning��232 What Do You Want? Selecting Goals to Work On: The First Cut

Contents

Selecting Goals to Work On: The Evaluation Making Your Goals Specific Making Mental Movies Listing the Steps Making a Commitment Blocks to Achieving Goals Insufficient Planning Insufficient Knowledge Poor Time Management Unrealistic Goals 14Visualization��257 Why Visualization Works Visualization Exercises Rules for Creating Effective Self-Esteem Visualizations Self-Esteem Sessions Special Considerations 15I’m Still Not Okay��082��A Special Vulnerability Protecting Against the Pain Facing the Pain The Option of Therapy 16Core Beliefs��3��10�� Identifying Core Beliefs New Core Beliefs 17BunreldhiCinmeetsE-fleSgnidli By Judith McKay, RN�� 317 The Power of Parents Parents as Mirrors Look at Your Child Listening The Language of Self-Esteem Praise Correcting Your Child Discipline The Case Against Punishment Make It Easy to Do It Right Involve Your Child in Solving Problems The Facts of Life—Consequences Autonomy Promoting Social Skills Modeling Self-Esteem Bibliography��357

vii

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