Building self esteem
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Building self esteem. 10 ways to untwist your thinking. What is self esteem Cognitive behaviour therapy Cognition – a thought. Your thoughts and your feelings. Emotion thoughts Sadness loss Guilt hurt someone

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Building self esteem

10 ways to untwist your thinking


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Emotion thoughts

  • Sadness loss

  • Guilt hurt someone

  • Anger treating unfairly

  • Frustration falls short of expectations

  • Anxiety, worry in danger

  • Inferiority comparing with others


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How to change the way you feel

The four steps of happiness


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If you still feel upset from 0-100 and put a check in the box that describes how you feel

  • Have I correctly identified the upsetting event?

  • Do I want to change my negative feelings about this situation?

  • Have I identified my automatic thoughts properly?

  • Are my rational responses convincing, valid statement that put the lie to my automatic thoughts?


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Ten ways from 0-100 and put a check in the box that describes how you feel

  • Dr. Albert Ellis – ABC OF Emotions

    A – Actual event = divorce

    B- belief = I AM NO GOOD

    C- consequences = depression


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Ten forms of twisted thinking from 0-100 and put a check in the box that describes how you feel


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  • All or nothing thinking from 0-100 and put a check in the box that describes how you feel

  • Over generalisation

  • Mental filter

  • Discounting the positive

  • Jumping to conclusion

  • Magnification


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  • Emotional reasoning from 0-100 and put a check in the box that describes how you feel

  • Should statements

  • Labeling

  • Personalisation and blame


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Ten ways untwisting your thinking from 0-100 and put a check in the box that describes how you feel


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  • The experimental technique: do an experiment to test the validity of your negative thought. For e.g. If during an episode of panic become terrified that you are about to die of a heart attack, you could jog or run up and down several flights of stairs. This will prove that your heart is healthy and strong.


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  • Thinking in shades of gray: although this method might sound drab, the effects can be illuminating. Instead of thinking about your problems in all or nothing extremes evaluate things on a range 0 to 100. when things don’t work out as well as you hoped, think about the experience as a partial success rather than a complete failure. See what you can learn from the situation.


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Thank You of a feeling or a behavior pattern.


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