Self-Esteem
ImprovingSelf-Esteem
Improving

Improving Self-Esteem
Module 6

Accepting Yourself
Introduction

2

Focusing On the Positive You

2

Positive Qualities Record

2‘Positive You Journal’

4Worksheet: Positive Qualities Record

5Worksheet: Positive You Journal (Past Examples)

6

Worksheet: Positive You Journal (Everyday Examples)

7

Acting Like the Positive You

8

Getting Started

8

Making Changes

8

Starting Simple

9

Worksheet: Weekly Activity Schedule
Pleasurable Activities Catalogue
Worksheet: Fun & Achievement Activities Schedule

10
11
13

Module Summary

14

About This Module

15

The information provided in the document is for information purposes only. Please refer tothe full disclaimer and copyright statements available at www.cci.health.gov.au regarding theinformation on this website before making use of such information.

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Introduction
In the previous module we looked at how to combat negative self-evaluations. Battling against some of thenegative things you say to yourself is one path to overcoming low self-esteem. However, another path is topromote balanced evaluations of yourself. This means noticing and acknowledging the positive aspects ofyourself, and behaving like someone who has positive qualities and is deserving of happiness and fun. In thismodule, we will show you exactly how to go about doing these things to boost your self-esteem.

Focusing On the Positive You
Very quickly, jot down a few of your positive qualities in the space below, and then read on.

How easy was it for you to do that? Some people might struggle to bring things to mind. This is because,
as we mentioned in earlier modules, when you have low self-esteem, you have a tendency to only pay
attention to negative things that confirm your negative view of yourself. You rarely pay attention to thepositive things you do, your positive qualities, positive outcomes or positive comments from others. This
will make the positive aspects of you very hard to get to at first, because you have not taken any notice ofthem. Other people might have less trouble recalling positive things about themselves, but instead mightfeel uncomfortable thinking about, talking about, or writing about the positive qualities they have. They
might consider it as being conceited, arrogant, or stuck up to think about such things.
If either of these apply to you, you will need to approach this module with an open mind. In this module
you will be asked to start noticing the positives in you that you often ignore and acknowledge these
positives. Remember, most of the time all you pay attention to are your negative qualities and you feel
comfortable dwelling on these negatives. Ask yourself how fair that is. By getting you to begin
acknowledging your positives, you are really tipping the scales of self-evaluation back into balance. These
scales have been pretty off balance (towards the side of negativity) for some time now.

Positive Qualities Record
So, where do we start? When we notice something and it’s really important for us to remember it, what is
it that we do to help us remember? We write things down, make a note of it, or make a list if there aremany items. The same approach applies here. To start acknowledging your positives, you need to write
them down.
What was your initial reaction to this suggestion of writing a list of your positive attributes? Did you feel
any anxiety, shame, uneasiness, sadness, fear? Did you think “What could I possibly write?” “I have nothingworth writing down,” “Me! Positive attributes? Ha!” You need to be careful here, and listen out for
negative self-evaluations coming through, and the tendency you may have to discount or minimise anything
positive about yourself. Remember that this is a nasty habit that may rear its head when you try to do thisexercise. Should this happen, just acknowledge it and try to move on to the task at hand. If the negative
self-evaluations simply won’t release their grip on you that easily, then go back to the Thought Diary for
Negative Self-Evaluations to help you out.
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Self-Esteem
ImprovingNow, start a ‘Positive Qualities Record.’ Make a list of the positive aspects of yourself, including all yourgood characteristics, strengths, talents, and achievements, and record them on the worksheet on page 5.
You might want to record all of this in a special book or journal – one that is dedicated especially to thistask of focusing on your positive qualities.
Here are some important tips for getting started:
When you are recording something in your Positive You Journal, make sure you set aside a special time
to commit to the task and carry it out. Don’t do it on the run, or while you are doing other things, or fit itin around other activities. Instead, give it the due attention and time it deserves.
Remember to write them down on the worksheet provided or in your special journal,
rather than just making a mental note or writing something on the back of a napkin or scrapof paper. Write your positive qualities in your journal or worksheet so that you remember
it and know exactly where to find it. In this way, the positive qualities won’t get lost.
Write as many positive things about yourself as you can think of…there is no limit. Exhaust all avenues
and brainstorm as many ideas as possible. If you run out of steam, take a break. Come back to it over thecourse of a few days, until you have a substantial list of your positives.
Get help if you feel comfortable to do so. Enlist the help of a trusted friend or family member – someone
whom you know would be supportive of you doing this, rather than someone who may be a contributor toyour self-esteem problems. Two heads are better than one and an outsider might have a different
perspective of you, than you do of yourself. Who knows what nice things you might discover about
yourself with their help.
As already mentioned, watch out for negative self-evaluations or discounting your positives as “small” or“no big deal” or “not worth writing.” You tend to remember detailed negative things about yourself,
therefore we must do the same with the positives – it is only fair! Also remember, you don’t have to dothese positive things absolutely perfectly or 100% of the time – that is impossible. So be realistic about
what you write down. For example, if you tend to be ‘hardworking,’ but recall the one time you took asick day after a big weekend, you might say to yourself “I can’t write that down because I haven’t done it
100%.” If you take that attitude, you are not being fair and realistic with yourself.
Finally, don’t just do this exercise for the sake of it, and then put it in the back of a drawer, never to be
seen again. It is important that you re-read the things you write in your journal, reading them over andover with care and consideration. Reflect on what you have written at the end of the day, week, or month.
Let all the positive qualities pile up and ‘sink in.’ This is really important so that you learn to take notice of
these things and feel more comfortable acknowledging them, rather than just giving them lip-service.
Listing the positives:
Now, let’s get you started writing down all your positive qualities. Use the worksheet on page 5 to help
you start writing down all the positive aspects of yourself. If you get stuck, the worksheet has somequestions that can help you jog your memory. Ask yourself questions like:
What do I like about who I am?
What characteristics do I have that are positive?
What are some of my achievements?
What are some challenges I have overcome?
What are some skills or talents that I have?
What do others say they like about me?
What are some attributes I like in others that I also have in common with?
If someone shared my identical characteristics, what would I admire in them?
How might someone who cared about me describe me?
What do I think are bad qualities? What bad qualities do I not have?
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Self-Esteem
Improving*Remember to include everything no matter how small, insignificant, modest, or unimportant they are!
After using these questions to identify your positive attributes, your list may look something like this (ofcourse everyone’s list will be different, as we are all different individuals with different positive qualities):
Considerate
Reliable
Health Conscious
Resourceful
Avid Reader
Artistic
StrongOrganised

Good Listener
Good Humoured
Well Travelled
Adventurous
Politically Conscious
Creative
Friendly
Appreciative

Diligent
Fun
Animal Lover
Loved
Charitable
ActiveResponsible
Praise Others

Good Cook
HelpfulHouse Proud
A Good Friend
Movie Buff
Outdoors Person
Determined
Cultured‘Positive You Journal’Part 1: Remember Past Examples
Using the worksheet on page 6, recall specific examples of how you have demonstrated each of the positive
attributes you have listed in the Positive Qualities Record. This way, you will make each attribute you havewritten not just meaningless words on a page. Instead, each attribute will become a real, specific, anddetailed memory of something that actually happened. So for example:
Considerate

1. I took my friend some flowers and a book when they were sick.
2. I offered a listening ear to my colleague who was going
through some difficult times.
3. I lent my brother some money when he was down on his luck.

Doing this will take some time, but is well worth the effort. Remembering the specific incidents that
illustrate your positive qualities will allow the list to have an impact on your view of yourself, making it real.
Part 2: Noting Present Examples
Once you have spent time recalling past examples of your positive qualities, it is now time to turn torecognising examples of your positive attributes on a daily basis. Use the worksheet on page 7 to help you
do this. This will be an ongoing exercise – something you do everyday. Each day, set out to record three
examples from your day, which illustrate certain positive qualities you have. Write exactly what you did
and identify what positive attribute it shows in you. Here’s an example:
Day/Date
Tue 5/7/05

Things I Did

Positive Attributes

1. Mopped the floors

House Proud

2. Finished project

Diligent

3. Played with kids

Fun to be with

Start with noticing three a day if that is comfortable (you can always start with fewer if need be), but try tobuild from there, increasing it to 4, or 5 or 6. By doing this, you will not only be acknowledging yourpositive qualities as things you did in the past, but also acknowledging them as things you are everyday.

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Positive Qualities Record
To help you make a list of your positive qualities, ask yourself the following questions:
•
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•
•
•

What do I like about who I am?
What characteristics do I have that are positive?
What are some of my achievements?
What are some challenges I have overcome?
What are some skills or talents that I have?
What do others say they like about me?
What are some attributes I like in others that I also have in common with?
If someone shared my identical characteristics, what would I admire in them?
How might someone who cared about me describe me?
What do I think are bad qualities? What bad qualities do I not have?

*Remember to include everything no matter how small, insignificant, modest, or unimportant you think they are

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Positive You Journal(Part 1: Past Examples)
For each positive quality that you have written in your Positive Qualities Record, recall specific examples that illustratethat quality. Try to list as many examples as you can.

Positive Quality

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Specific Examples that Illustrate the Quality

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Positive You Journal(Part 2: Everyday Examples)1.
2.

For each day of the week, think of 3 examples of positive qualities that you have shown during the day
Write the day and date, what you had done during the day, and what positive qualities your actions demonstrate• eg. Spent time working on my budget (Organised)• eg. Sitting by the river (Ability to appreciate beauty)

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Acting Like the Positive You
Another way of promoting a balanced view of yourself is by addressing your behaviours and how you treat
yourself. When you think negatively about yourself, how do you tend to behave? Do you treat yourself as
someone deserving of fun and recognition for your achievements? Or instead, do you neglect yourself andwithdraw from life? If you have problems with low self-esteem, it is likely that you take the latter approach
to life. This means that you probably engage in few activities that are pleasurable or do things that are justfor you, and discount the things you accomplish from day to day. Taking such an approach keeps all thosenegative self-evaluations alive.
Experiencing enjoyment and a sense of accomplishment are an important part ofeveryday experience, which makes us feel good about ourselves and our lives. The
problem for people with low self-esteem is that they often believe that they are
undeserving. Therefore, enjoyment and achievement does not feature in their day,and this keeps them thinking negatively about who they are as a person. This issomething we want to reverse, and get you treating yourself kindly and treating yourself to a fulfilling andsatisfying life. Treating yourself well will help you start seeing yourself in a more balanced and accepting
light.

Getting Started
The first step to changing the way you treat yourself is to first observe how your life is currently. Using the
Weekly Activity Schedule on page 10, start recording the activities you get up to during the week. Then,for each activity, rate the sense of pleasure and achievement (0-10) that you get from doing that activity.
When doing this, it is important to remember that a sense of achievement does not only come from doinghuge things (e.g., a promotion, an award, graduating), but achievement can come from the day-to-day things(e.g., cooking a nice meal, confronting a situation you had some anxiety about, doing some housework
when feeling unmotivated, etc).
By observing what you do during your week and rating your activities, you can see how much fun or senseof achievement you are having in your average week. If there is not much that is pleasant, fun, or enjoyable
to you, this will be a sign that you need to increase your fun activities. By observing how your week iscurrently, you can also start recognising your accomplishments and achievements, which you may haveignored or discounted previously, or tackle some tasks to give you a sense of achievement.

Making Changes
Once you have a good sense of what a typical week looks like for you, you can think about what you would
like to change. Do you need more fun activities in your week? What activities would be enjoyable,pleasant, or relaxing? What would be something you can do just for you, to treat yourself kindly? On whatdays or at what times in particular could you do fun things for yourself? Are you avoiding or neglecting
things in your life, so that there is little sense of achievement in your week? What could you start doing torectify this? When could you do these things?
Once you have a sense of what needs changing, it is time to put the changes in place. On page 11 is a Fun
Activities Catalogue. There are 183 activities listed in this catalogue. These are suggestions to help you
think about what you might enjoy. You may be able to think of others. Choose two or three from the list
to do in the coming week. Remember to also include one or two achievement-type tasks to your schedule
as well. Use the worksheet on page 13 to plan ahead which activity you will do, when you will do it (date),and then rate your sense of pleasure and achievement BEFORE and AFTER the activity. This will let you
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your fun and achievement activities for the week.

Starting Simple
Even though there are a number of advantages to increasing your fun and achievement, it might not be easy
to get started. Often, this is because you have rarely done things just for you, and you think negative
thoughts such as “I don’t deserve to do things for myself,” “It’s too hard,” “I am not worth it,” “I won’t
enjoy doing this,” or “I’ll probably fail at this too.” These thoughts may stop you from getting started.
Often the big mistake people make is trying to do too much too soon.
If you hadn’t been doing any running for 6 months, would you try and run a marathon without doing any
training? Of course not! You would go on a training programme that starts out within your present
capabilities, and then slowly build up your fitness and endurance. Similarly, when you are down on yourself,
it is unreasonable to expect yourself to be able to jump out of bed and clean the house before going out tomeet a friend for a late lunch. If you set your goals too high, you might end up not doing them, become
disappointed in yourself, and feel worse than ever about who you are. Instead, plan to do things that areachievable at your current level of functioning. Start with small steps if necessary and slowly build yourself
up to the large tasks that seem unmanageable right now. For example, don’t try to tidy the whole house in
one go – start with one room and just aim to tidy one particular area. If you’re wanting to clean the
kitchen, start with the dirty dishes. Then, aim to get the bench tops clean, before you move to the stove.
Any task can be broken down into smaller steps until you find something achievable.
Sometimes it is easier to aim to do a task for a set period of time rather than trying to achieve a set
amount. Exercise for 5 to 10 minutes rather than aim to do an hour’s worth. Say you will spend 10
minutes weeding the garden rather than aiming to weed a certain area. In this way, it will be easier for you
to achieve your goal. In the beginning, the important thing is not what you do or how much you do, but
simply the fact that you are DOING. Remember that action is the first step, not motivation, and you‘llsoon find yourself feeling better about doing things for yourself or approaching challenging things.

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Weekly Activity Schedule
Use this worksheet to record the activities you get up to during the week. Then, for each activity, rate the sense ofpleasure and achievement (0-10) that you get from doing that activity. When you have done this, reflect on what you
have recorded. What do you make of your activity schedule?

MondayTuesday

WednesdayThursdayFridaySaturday

Sunday8 to 9am

9 to 1010 to 11

11 to 12pm

12 to 1

1 to 2

2 to 33 to 44 to 55 to 6

6 to 77 to 88 to 99 to 1010 to 11

11 to 12am

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Pleasurable Activities Catalogue
The following is a list of activities that might be pleasurable for you. Feel free to add your own pleasurable
activities to the list.
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Soaking in the bathtub
Planning my career
Collecting things (coins, shells, etc.)
Going for a holiday
Recycling old items
Relaxing
Going on a date
Going to a movie
Jogging, walking
Listening to music
Thinking I have done a full day’s work
Recalling past parties
Buying household gadgets
Lying in the sun
Planning a career change
Laughing
Thinking about my past trips
Listening to others
Reading magazines or newspapers
Hobbies (stamp collecting, model building,etc.)
Spending an evening with good friends
Planning a day’s activities
Meeting new people
Remembering beautiful scenery
Saving money
Gambling
Going to the gym, doing aerobics
EatingThinking how it will be when I finish school
Getting out of debt/paying debts
Practising karate, judo, yoga
Thinking about retirement
Repairing things around the house
Working on my car (bicycle)
Remembering the words and deeds of loving
peopleWearing sexy clothes
Having quiet evenings
Taking care of my plants
Buying, selling stocks and shares
Going swimming
Doodling
ExercisingCollecting old things
Going to a party
Thinking about buying things
Playing golf

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Playing soccer
Flying kites
Having discussions with friends
Having family get-togethers
Riding a motorbike
Sex
Playing squash
Going camping
Singing around the house
Arranging flowers
Going to church, praying (practising religion)
Losing weight
Going to the beachThinking I’m an OK person
A day with nothing to do
Having class reunions
Going ice skating, roller skating/blading
Going sailing
Travelling abroad, interstate or within thestate
Sketching, painting
Doing something spontaneously
Doing embroidery, cross stitching
Sleeping
DrivingEntertaining
Going to clubs (garden, sewing, etc.)
Thinking about getting married
Going birdwatching
Singing with groups
Flirting
Playing musical instruments
Doing arts and crafts
Making a gift for someone
Buying CDs, tapes, records
Watching boxing, wrestling
Planning parties
Cooking, baking
Going hiking, bush walking
Writing books (poems, articles)
SewingBuying clothes
Working
Going out to dinner
Discussing books
Sightseeing
Gardening
Going to the beauty salon

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Early morning coffee and newspaper
Playing tennis
Kissing
Watching my children (play)Thinking I have a lot more going for me thanmost people
Going to plays and concerts
Daydreaming
Planning to go to TAFE or university
Going for a drive
Listening to a stereo
Refinishing furniture
Watching videos or DVDs
Making lists of tasks
Going bike riding
Walks on the riverfront/foreshore
Buying gifts
Travelling to national parks
Completing a task
Thinking about my achievements
Going to a footy game (or rugby, soccer,
basketball, etc.)
Eating gooey, fattening foods
Exchanging emails, chatting on the internet
Photography
Going fishingThinking about pleasant events
Staying on a dietStar gazing
Flying a plane
Reading fiction
ActingBeing alone
Writing diary/journal entries or letters
Cleaning
Reading non-fiction
Taking children places
Dancing
Going on a picnic
Thinking “I did that pretty well” after doing
something
Meditating
Playing volleyball
Having lunch with a friend
Going to the hills
Thinking about having a family
Thoughts about happy moments in mychildhood
Splurging
Playing cards
Having a political discussion
Solving riddles mentally
Playing cricket
Seeing and/or showing photos or slides
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Doing crossword puzzles
Shooting pool/Playing billiards
Dressing up and looking niceReflecting on how I’ve improved
Buying things for myself
Talking on the phone
Going to museums, art galleries
Thinking religious thoughts
Surfing the internet
Lighting candles
Listening to the radio
Going crabbing or prawning
Having coffee at a cafe
Getting/giving a massage
Saying “I love you”
Thinking about my good qualities
Buying books
Having a spa, or sauna
Going skiing
Going canoeing or white-water rafting
Going bowling
Doing woodworking
Fantasising about the future
Doing ballet, jazz/tap dancing
Debating
Playing computer games
Having an aquarium
Erotica (sex books, movies)
Going horseback riding
Going rock climbing
Thinking about becoming active in thecommunity
Doing something new
Making jigsaw puzzles
Thinking I’m a person who can cope
Playing with my pets
Having a barbecue
Rearranging the furniture in my house
Buying new furniture
Going window shopping

Other Ideas

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Fun & Achievement Activities Schedule
Treat yourself to some fun and acknowledge your achievements. Experiencing enjoyment and a sense ofaccomplishment can help you to feel good about yourself and your life. Try it and see!
Identify a number of pleasurable and achievement-type activities that you might want to try. If you find it
difficult to generate a list, see if you can get some ideas from the Pleasurable Activities Catalogue. Then,
plan your activities and engage in them. Use the following rating scale to rate your sense of fun andachievement BEFORE and AFTER the activity.
0
Absolutely
None1
Minimal2
Slight3
Mild

4
Moderate

5
Much

6
HigherFun
Date:
Activity:

7
Very High

8
ExtremeAchievement

Before:After:

Date:
Activity:

Before:After:

Date:
Activity:

Before:After:

Date:
Activity:

Before:After:

Date:
Activity:

Before:After:

What might you have learned from doing this exercise?

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Module Summary•

Promoting more balanced self-evaluations requires listing your positive qualities. This might be difficult
because you have never really paid attention to them or you feel uncomfortable acknowledging them•

When completing your Positive Qualities Record, remember to set aside a special time to do this.
Write your positive qualities down; think of as many as you can – there is no limit; get help if you feel
comfortable; watch out for negative self-evaluations or discounting your positives; and re-read it
regularly•

To make your positive qualities real and something that has an impact on you, complete the Positive
You Journal. This is where you think of examples of things you have done in the past, which
demonstrate the positive qualities you have identified. It is also where you note specific things you doeveryday and the positive qualities these behaviours highlight•

Increasing the amount of fun, enjoyment, and pleasure during your week and increasing or
acknowledging your achievements during the week are other ways of promoting more balanced selfevaluations. This will first involve monitoring what your week is like currently. Then you will need tomake changes and plan where you will put new fun activities and achievement tasks in your week•

Identifying your positives and treating yourself well are both important in redressing the balance in how
you see yourself.

Coming up next …
In the next module, you will learn
more about challenging yourunhelpful rules and assumptions,and adjusting them.

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About This Module
CONTRIBUTORS

Dr. Louella Lim (DPsych1)
Centre for Clinical Interventions

Paula Nathan (MPsych2)
Director, Centre for Clinical Interventions
Adjunct Senior Lecturer, School of Psychiatry and Clinical
Neuroscience, The University of Western Australia

Dr. Lisa Saulsman (MPsych2, PhD3)
Centre for Clinical Interventions
1

Doctor of Psychology (Clinical)

2

Master of Psychology (Clinical Psychology)3

Doctor of Philosophy (Clinical Psychology)

Some of the materials in this module of this information package were taken from:Nathan, P., Smith, L., Rees, C., Correia, H., Juniper, U., Kingsep, P., & Lim, L. (2004). Mood Management
Course: A Cognitive Behavioural Group Treatment Programme for Anxiety Disorders and Depression (2nd ed.).
Perth, Western Australia: Centre for Clinical Interventions.
BACKGROUND

The concepts and strategies in the modules have been developed from evidence based psychologicalpractice, primarily Cognitive-Behaviour Therapy (CBT). CBT is a type of psychotherapy that is based on
the theory that unhelpful negative emotions and behaviours are strongly influenced by problematic
cognitions (thoughts). This can be found in the following:
Beck, A.T., Rush, A. J., Shaw, B.F., & Emery, G. (1979). Cognitive Therapy of Depression. New York:
Guildford.
Clark, D. M. (1986). A cognitive approach to panic. Behaviour Research and Therapy, 24, 461-470.
Clark, D. M. & Wells, A. (1995). A cognitive model of social phobia. In R. Heimberg, M. Liebowitz, D.A.
Hope and F.R. Schneier (Eds), Social Phobia: Diagnosis, Assessment and Treatment. New York:
Guidlford.
REFERENCES

These are some of the professional references used to create the modules in this information package.
Fennell, M. (1998). Low Self-Esteem. In N. Tarrier, A. Wells and G. Haddock (Eds), Treating Complex Cases:
The Cognitive Behavioural Therapy Approach. London: John Wiley & Sons.
Fennell, M. (2001). Overcoming Low Self-Esteem. New York: New York University Press.
Fennell , M. & Jenkins, H. (2004). Low Self-Esteem. In J. Bennett-Levy, G. Butler, M.Fennell et al (Eds),
Oxford Guide to Behavioural Experiments in Cognitive Therapy. Oxford: Oxford Medical Publications.
ADDITIONAL REFERENCES

Burns, D. (1993). Ten Days to Self-Esteem. New York: Quill William Morrow.
Dryden, W. (2003). Managing Low Self-Esteem. London: Whurr Publishers.
Field, L. (1995). The Self-Esteem Workbook. An Interactive Approach to Changing Your Life. Brisbane: Element
Books Limited.
McKay, M. & Fanning, P. (1987). Self-Esteem. Oakland: New Harbinger Publications.
“IMPROVING SELF-ESTEEM”

This module forms part of:Lim, L., Saulsman, L., & Nathan, P. (2005). Improving Self-Esteem. Perth, Western Australia: Centre forClinical Interventions.
ISBN: 0-9757995-0-9
forCentrelinical
C Interventions• Psychotherapy • Research • Training

Created: July 2005

Module 6: Accepting Yourself

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