How To Build Self-Esteem - The Triple Column Technique (CBT)
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- เผยแพร่เมื่อ 11 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...
The Video Content has been made available for informational and educational purposes only. The Video Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on the video.
© Copyright @Just Passing Time Media 2021 . Any reproduction or illegal distribution of the content in any form will result in immediate action against the person concerned.
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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!
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
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!
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.
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 ?? 🤯
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 
Such a simple but apt approach. I've searched endlessly for the off switch to my never-ending internal monologue of coruscating self-criticism.
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
Hello Christina Dixon here,first time watching your videos
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
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
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
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.
Hello Christina Dixon here.
Finally a video that actually offers a solution Thank you so much
This was very well laid out and incredibly helpful. Thank you.
This is one of my favorite TH-cam videos. You breakdown this concept so well. Thank you.
Thank you for making this. I'm working on this inner voice, because it's ruining my life.
Just want to say how much of a fan I am of the way you pronounce "column". Always loved Irish accents!
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!
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 very much. This has been really helpful as I am going through a journey of emotional healing. God bless you.
I am glad that I listened to the content in this video. You really hit the bullseye as it relates to me.
Love this simple yet powerful technique.
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.
I Am Grateful For Mastering CBT
Everything I have been looking for 🏆💯 Thanks for this video & Subbed
Thank you, this gives me hope and direction and I really need it, your work is very much appreciated here
Really appreciate this video! Great strategy for overcoming the negative inner voice.
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.
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
The best strategy of overcoming these fears.
Thank you for posting this.
A great explanation.
This is very helpful, thank you for the summary, and for leading me to Daivd's work.
Low self-esteem doesn't mean you are using catastrophic language on yourself. You can simply feel that you are not good enough. That's it. This CBT is based on the assumption that your low self perception is based on a barrage of insults from your own voice! 😂. You can have a feeling of inadequacy within you that stems from childhood emotional neglect even if you say nice kind things to yourself. It's a competitive world and the sensitive, introvert who lacks confidence isn't going be able to compete with the people who's parents filled them with accolades, encouragement and invested in extra-curricular education
Bullseye 🎯
Ironically, confidence and social ability can be produced and nurtured through CBT.
Thats precisely why we should learn to find solutions that work for us in order to be able to surpass our own limitations & get to whare we want to be with ourselves .
Besides this, what can we expect from a 9 and a half minute video.
Im not even disagureeing with you per say, but your coment is worded in such a way, as if its pointless to even try.
( tho i cant say what your intent was. Ill assume your intent wasnt to say that )
Typically, its usually a negative feeling that comes first, and then the negative rationalisations for why we feel inadequate that come second, and they tend to make things worst, and really, this is what this technique aims to eleviate.
What can we really do against a feeling if inadequasy by our selves in the moment as it happens except potencially having already implanted some series of thoughts to be triggered when the feling arises in order for us to combat the feeling with at least a reality check, and if that doesent work, then a breathing technique could eleviate a bit, or perhapse a strong belief in the idea that its okay to feel bad sometimes and that the feeling will go away if we give it some time, and etc.
What i dont like about the aproach youve taken in your coment, is that you offered critisism without offering a potencial solution or resource, or some general direction, which to someone who isnt very aquainted with this feild, it can look like: " oh, well, i guess they're right, what can i do if i simply had a bad childhood"
Of course, our childhood shapes us, but it typically doesent rob us from our abuility to adapt.( tho it can severely undermine our abuility and want, to do so )
Anywho, hope i didnt come off too mean, i interpreted your coment like you were beeing smug, so i went in smug myself 😅
Have a nice day
To add one thing.
Sometimes it is a fact that a negative emotion is caused by a negative thought, and this is whare this approach can help.
From personal experience.
Just the fact that i started noticing when i was overgeneralising, has significantly reduced my negative thinking, and as a result my negative emotions as well.
Tho admitedly, this videos title might not be the best descriptor of the content itself.
I do think that without developing a logocal framework for working bad ideas out, its will make building self esteam quite difficult.
My therapist taught me this, the first time I met them, and it was huge.
Great, useful & clear! Thank you!!
Best accent and voice ever. ♥️
This is really helpful!! Thank you for your great explanation!!
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
Out of the abundance of the mind, the mouth speaks
That’s a very good summary! Thank you
I'm glad I found this video I will try this technique
Thank you for this. ❤️
Just what I needed
Thank you for this
I really enjoyed this. Will give it a try.
Thank you for this. I needed this :(
Thank you. 15 minutes a day is doable.
Being sensitive to negative criticism and rejection are one of the reasons people have no self esteem and no confidence
Thank you for this video❤
"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” 👍
Thanks. I loved the videos
Thank you!!
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.
We Are Very Grateful Sister
We Fell You We See You We Love You We Are Grateful 💓
Thank you. This was helpful
Great explanations! Thank you. Love you.
who else is here
i am
Your thoughts determine your actions 👍
Thanks man. Great video, beautifully explained. Earned a new sub with this one. Thanks again.
This was a really really good breakdown
Thank you, appreciate your help
Amazing work
this is very helpful 💛
Thanks I'll will give it a try
I'll definitely be implementing this technique
my "inner critic" is often my mom's critical attitude towards me that I've internalised with time...
OMG THANK YOU MY GUY
Hey, great video, you should continue the effort, it will be helpful for so many folks 😊
Awesome 😊🙏
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
Excelleny video...so complete and professional
Thanks for making this!
Thank you for the skill to try
Thank you. I'm definitely going to have to give this a try.
That's the spirit 👍
Thank you
This helped - thanks you
Please make more videos, this video is amazing!
Very helpful, thanks!
This was great! Thank you
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?
Thx, that helped me a lot.
Thankyou for this good and helpful video.
💜💙💚💛🧡❤💜💙💚💛🧡❤💜💙💚💛🧡❤
excellent work
Thank you a lot
Great Video
I believe it's a life time process. The only thing we can do is "Not to consider what others think about me?"
Live your life to the fullest❤
I never compare myself… I struggle feeling deserving of a victory, success, awards, promotions. I simply do not care about them yet want them so that’s the paradox. When I do close in on a big bonus, a reward, a week or two of a consistent progress towards a goal, I suddenly give in, and catastrophe sets in. I ensure that the success is completely gone like it never existed
I will be using the triple column method
such a great video !
thanks!!
Helpful thank you
Can't wait to use this technique! I've always been my worst critic
How's it going?
@@hayateaxel5380 good so far
@@theresadeltoro3725 great to hear!
Yeah it’s helpful for me.
Colyum is a new way of saying it ❤
Really good video