Chapter Four: Building Self Esteem
Highlights from this chapter include:
You CANNOT EARN worth through achievements (oops), or based on looks, talent, fame, fortune, through relationships, or through approval of others.
The more depressed you are, the more logical and real your twisted thinking feels. Depression is illogical. (Therefore, fight depression with logic!)
Cathartic dumping of depressed thoughts is nice, but the improved feeling is short lived. Finding the origin of thoughts (such as having a traumatic childhood) is insightful but useless.
What IS useful is this writing down what thoughts come into your mind, identifying what kind of cognitive distortion they are, and issuing a rational response. And you HAVE to write it down to make it more concrete, and it's easy to do in a chart format.
Avoid emotional descriptions in your chart such as "I feel crappy" because that's true. You do feel crappy. Whereas "I am crappy" is untrue.
The bottom line to building self esteem is to silence or refute the voice/thoughts in your head that tell you that you are of little or no value.