How To Build Self-Esteem - The Triple Column Technique (CBT)
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- เผยแพร่เมื่อ 28 มิ.ย. 2024
- How To Build Self Esteem using Cognitive Behavioral Therapy (CBT) Building Self-Esteem
When our self-esteem is low, we tend to see ourselves and our life in a more negative and critical light. You may feel Defeated, Defective,Deserted and Deprived. Almost all you negative emotions inflict their damage solely as the reason of you low self esteem and you become less able to take on the challenges that life throws at us.This video discusses the How to build self-esteem with the Triple Column Technique which is a powerful technique used in cognitive behavioral therapy. This will help you in Fixing Low Self-Esteem.
This video also describe the ten Thinking Errors/ Cognitive Distortions used in Cognitive Behavioral Therapy (CBT)
1. Mental Filter
2. Disqualifying the Positive
3. 'All or Nothing' Thinking
4. Overgeneralisation
5. Jumping to Conclusions
6. Magnifying or Minimising (also referred to as “Catastrophisation”)7. Personalisation
8. Shoulds and Oughts
9. Emotional Reasoning
10. Labelling
Here is a video on Cognitive Distortions in CBT • CBT What Are Cognitive...
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‘How to develop self worth? You don’t have to. You just have to challenge the inner critical voice and reframe’ underrated video
🙌🙌🙌
For real!
Everybody has that internal voice that brings them down, we have to turn that voice into our friend instead of our enemy, sometimes it’s right to question our motives, and if it turns out to be bad judgement on your behalf you must own your mistake and look for a positive lesson, being human can be hard work, forgive yourself if you get it wrong. A therapist once told me to guide myself like a parent would guide a child, he even encouraged me to carry a picture of my childhood self around with me, he told me every time I judge my behaviour or reactions to be wrong, talk to the little kid in the picture to educate them, and remember to give them/you the unconditional love they deserve.
Love the part about talking to the little kid (our weaker, vulnerable selves) and a photo to focus on that younger self.
I love this.
@@paytonmaetzig6927 to be honest it works really well, you end up with a lot of compassion for your self, and a lot more empathy and forgiveness for others, I still carry the picture of my 8year old self sitting on Santas knee 🥰
I will try this! Thanks for sharing 🙏🏼
Wise words! Thank you!
The only person you should ever compare yourself to is the person who you were yesterday.
No you shouldn’t because people decline after a certain age.
@@NN-fz4pd I agree
With love..No, we are not our past, we are only our present self. Good or Bad, comparing yourself to how you used to be will only lead to more issues. (The only person you should ever compare yourself to is the person who you are now) . . . keep going and when u fall remember you choose if u wanna pick yourself up or stay down. Fight for yourself worth fight for a happiness in your day, accepting the worst days and taking the punches of the problems u go through. You are now and what matters is now not then or when
Decline? The ability to love or be kind or compassionate declines with age?
I got a problem where people say stuff about me that's not true then I start thinking maybe there right I'm weak minded
Hey you.
Stop scrolling for a moment. Put your hand over your heart. Take some deep breaths. Feel that beat? What you feel is the is a beat of purpose. Feeling better? It was a tough day but you made it through, tomorrow will be anew. Keep moving forward, blessings are on their way!
Blessing from a life advancement TH-camr!
God bless you
When a psychiatrist told me my anxiety was obviously stemming from my low self-esteem, I felt so defensive. I went home angry, and started reading about self-esteem and realized that he was 100 percent correct. The problem with CBT is that it works so very well that you eventually almost forget that you were suffering and eventually fall back into the habits that caused the self esteem issue to begin with. Thank you so much for making this video, and making it in your awesome accent: it made it more human and compassionate feeling. I get so low sometimes that I see old videos about musicians who killed themselves and it destroys me. I think of friends I've lost and how alone I feel. I don't fit into a political "box" or category and when people tell me I have to chose a "side" it really causes me mental anguish, as I am a Bohemian at heart. I live and am very Liberal minded, but I understand why many people are traditional, and I feel defensive FOR them when Liberal friends attack them. I wish I could make everyone in this world be kinder to one another - for my sake! I guess at heart, I will always be a soft hippie who loves animals and quietness. I feel like an outsider. As a result, I have had on and off drug issues for years. It numbs the pain, for a minute.
I found it out today. Sometimes on weekends I’d get so anxious just of the thought of doing nothing. Today I finally found out that it’s because I constantly compare myself to others and that it’s in fact my lack of self confidence that has caused all of this
@@golemstalkerxoxo1134I’m on the same journey.
Im am on the same journey, self reflect every day and keep working with the tools to help with your improvement. I wish you all the best.
Hi Ten. Any good CBT books that you can recomend?
Did i write this ?? 🤯
Self compassion is wiser and more enduring than self esteem 🙏🏻
That is cognitive distortion! 😁
Your statement may be correct. I do not know...
An analogy of your statement:
it would be better to have...
$1,000 (self compassion)...
than $1 (self-esteem)...
But that $1 is SOMETHING isn't it?
Better having $1 than $0...!
I fail to see how this is useful...
@@profet1385Self-esteem is based upon succeeding in feeling the way you want, self-compassion is being kind to yourself regardless of how you feel :)
@@UnexpectedAmy yup 😁 that is good thing
Such a simple but apt approach. I've searched endlessly for the off switch to my never-ending internal monologue of coruscating self-criticism.
We are human-beings, not human doings.
You don't need to do anything to be worthy.
👍👍
Instead of “talking back” to negative thoughts, in some aggressive way, we can instead speak loving words to ourselves to rewire the brain with positive reinforcement.
LB Remember that you are worthy and valuable just as you are. you have unique strengths and talents, and you have the power to overcome any challenges.
Everyone makes mistakes and has weaknesses, its important to focus on your own personal growth and
development instead of comparing yourself to others.
Believe in yourself and have faith in your own abilities. you are loved and supported, and you have the power to create a fulfilling and meaningful life for yourself.
I have created a three column worksheet with the cognitive distortions briefly described below the columns for reference. Handy, because I do most of these distortions in a big way. I’m glad that by shutting off the critical, negative inner voice, I will have good self esteem. Developing a whole new self esteem from scratch seemed daunting. So this is good! Thanks
Today I will practice self-care
by making decisions
based on what serves feeds
and nurture my spirit
I will stop apologizing
For rejecting negative energies
That deplete my spirit
I alone am responsible
for my happiness
 with this acknowledgment
I forfeit victimhood
while embracing freedom
It is only when we let go
of that which dulls our inner light
that we are able to connect
With our dreams
Anything less is embezzlement
of our own soul
self pillaging an infraction
upon your own destiny
Sister Grace 
I have my own version of the three column practise. Hence, when I saw it on here, I felt quite proud of myself. I've been doing things right all along, but it will take time until it becomes second-nature
This is one of my favorite TH-cam videos. You breakdown this concept so well. Thank you.
Just a tip for others with this problem: I couldn't see the cognitive distortions myself, so I asked Chat GPT, and it was actually so helpful. It used all of those mentioned in the video.
Thank you very much. This has been really helpful as I am going through a journey of emotional healing. God bless you.
Finally a video that actually offers a solution Thank you so much
Love this simple yet powerful technique.
Many years I suffered, lots of videos about many things, but this one is the one I was searching for and needed. Lost these techniques a long time ago, now I feel already cured.
I am glad that I listened to the content in this video. You really hit the bullseye as it relates to me.
Underrated video for real! That was well explained and so helpful thank you
Thank you for this. My psychotherapist said they don't see me doing cognitive therapy for some reason but this was very helpful. Thank you.
Thank you for this video! Extremely concise and useful. The quotes, simple visuals, and your kind voice makes self-help enjoyable! Those symbols for the distortions are extremely handy. Cheers!
Really appreciate this video! Great strategy for overcoming the negative inner voice.
Everything I have been looking for 🏆💯 Thanks for this video & Subbed
Something that helped me silence the inner critic was listening to motivational speakers like Eric Thomas and Les Brown (lots of videos on YT). I listened to them multiple times a day, when I woke up or before bed etc. So, I essentially brainwashed myself. However, what I heard in those videos eventually helped my thinking and quieted my inner critic. Hope this helps.
Learning about the importance of self-reflection and taking time for oneself resonated deeply with me. Allocating meaningful time for self-discovery and growth has been an essential part of boosting my self-esteem.
These videos are awesome. I recognise at least 6 distortions that I actively do. I made a word document with everything you said so I can go back and find the correct matching distortion, did the 3 columns for the first time, labelled them and then gave solid self defence to it. Going to do this for a while in hopes it helps me feel better in my own skin :)
Thank you, this gives me hope and direction and I really need it, your work is very much appreciated here
This was very well laid out and incredibly helpful. Thank you.
The best strategy of overcoming these fears.
I used the column techniques myself and find them helpful
Havent seen girls that look like u in years
@@krash6951 😂
@@ari_jean real talk tho lol
@krash6951 what tf are you talking about
Thank you for making this. I'm working on this inner voice, because it's ruining my life.
Thank you for posting this.
Just want to say how much of a fan I am of the way you pronounce "column". Always loved Irish accents!
I'm glad I found this video I will try this technique
A great explanation.
Out of the abundance of the mind, the mouth speaks
Great, useful & clear! Thank you!!
This is very helpful, thank you for the summary, and for leading me to Daivd's work.
Thank you for this. ❤️
My therapist taught me this, the first time I met them, and it was huge.
That’s a very good summary! Thank you
Thank you for this
This is really helpful!! Thank you for your great explanation!!
Just what I needed
I Am Grateful For Mastering CBT
Thank you for this. I needed this :(
Best accent and voice ever. ♥️
I really enjoyed this. Will give it a try.
Thank you for this video❤
Thanks. I will use this video in my own life and in my children's life.
Thank you!!
Thanks for making this!
Thank you, appreciate your help
Thank you. This was helpful
I'll definitely be implementing this technique
This was a really really good breakdown
Thanks. I loved the videos
Thank you. I'm definitely going to have to give this a try.
That's the spirit 👍
Hello Christina Dixon here,first time watching your videos
Thank you. 15 minutes a day is doable.
Thanks I'll will give it a try
Thank you for the skill to try
OMG THANK YOU MY GUY
Amazing work
Please make more videos, this video is amazing!
This helped - thanks you
"As a man thinketh so is he." I like the talking back to, or challenging of negative beliefs
Yes “ as a man thinketh so is he” 👍
Great explanations! Thank you. Love you.
who else is here
i am
This was great! Thank you
Thanks man. Great video, beautifully explained. Earned a new sub with this one. Thanks again.
thanks a lot, it helped a lot!
this is very helpful 💛
Hey, great video, you should continue the effort, it will be helpful for so many folks 😊
Thx, that helped me a lot.
Enjoyed the video, helps me deal with negative thoughts or events.
This really helped I wrote all this down going to start this today
Did it help?
Awesome 😊🙏
Very helpful, thanks!
Thank you
Excelleny video...so complete and professional
I will be using the triple column method
excellent work
Hello Christina Dixon here.
Your thoughts determine your actions 👍
thanks!!
such a great video !
Great Video
The voice, the critical, arguing voice, pushes me to become better, while telling me im not good enough, and i believe that im not good enough, no one ever is, not me, not you, not that ceo from whatever company, if everyone was good enough, we wouldnt be living right now
Thankyou for this good and helpful video.
💜💙💚💛🧡❤💜💙💚💛🧡❤💜💙💚💛🧡❤
Thank you a lot
As someone interested in studying counseling psychology, this was a very helpful breakdown. thanks!
Hi. I have been suffering from negative thoughts for 16 years now. i want to change myself at least now because i hate being unhappy. can you please tell me a way to start.
@@r.g6170 same
Helpful thank you
Really good video
My therapist taught me to envision my negative self-talk to help me identify it. I identify it as a little alien creature that lives in my head lol.
Amazing video, is helping me on a dark time
The problem with this thing is the third column. If you were able to mentally defend yourself against these thoughts you wouldn't have low self esteem to begin with. the problem is that you cannot come up with a defense because you believe the cognitive distortions to be true. Wether they're actually true doesn't matter in this case.
That's why I've found this technique to be thoroughly ineffective at least with myself. I'm a logical person, I can very well rationalize the cognitive ''distortions'' with arguments taken from the real world. And this makes solving your low self esteem so difficult.
akryloth Remember that you are worthy and valuable just as you are. you have unique strengths and talents, and you have the power to overcome any challenges.
Everyone makes mistakes and has weaknesses, its important to focus on your own personal growth and
development instead of comparing yourself to others.
Believe in yourself and have faith in your own abilities. you are loved and supported, and you have the power to create a fulfilling and meaningful life for yourself.
@@Samanthax1221 It's not often I get such a nice comment, so thank you for that.
I'm having multiple problems with ''you're worthy and valuable just as you are''. What kinda worth and value are we talking about, what does that even mean? It doesn't really say anything. Same counts for ''believe in yourself''. Same vagueness.
For the abilities, strengths and talents. Haven't found em. There's nothing I'm particularly good at.
Luckily I don't often compare myself to others.
There's simply no justification to not have a low self esteem.
@@ZTRCTGuy Thank you for sharing your thoughts and feelings with me. It's important to recognize that everyone has their own unique abilities, strengths, and talents, and it's okay if you haven't discovered yours yet. It's a journey and sometimes it takes time to uncover what we are truly passionate about and what we excel at.
As for worth and value, it's important to understand that you are valuable and worthy just because you exist, not because of what you do or what you achieve. You are a unique and special individual, and you should strive to believe in yourself and your own worth, even if you struggle with low self esteem.
It's also important to remember that it's okay to have moments of self-doubt and to make mistakes. We all have them. What's important is how we choose to move forward and learn from those experiences. Believe in yourself and your own abilities, and don't be too hard on yourself. You are capable of great things and you have the potential to achieve your goals and dreams.
Bro same haha, I’m just waiting to be diagnosed with MDD because there’s no other explanation as to why I despise myself so much and I have no energy most of the time
Awesome video
Colyum is a new way of saying it ❤
Yeah it’s helpful for me.