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The Self-Esteem Self-Assessment Read the statements below and indicate either “Yes” or “No” for each one. YES NO When I’m talking, I feel as though people are bored. I feel like I always fall short of expectations, my own and others. I can’t cope with being criticized, it’s devastating. I avoid arguments because I want people to like me. I have to work hard to keep relationships because if I don’t, I may never find love again. I let everyone down. I feel useless. I feel incompetent when someone offers criticism of me. I always ask my loved ones if they love me back. I don’t have what it takes to build a social circle and socialize with others. I’m worried that my friends will reject me.
The Self-Esteem Self-Assessment Read the statements below and indicate either “Yes” or “No” for each one. YES NO I won’t be respected until I’m successful or attractive. I’ll never be as smart, successful or skilled as I should be. I place more value in the opinion of others more than I value my own opinion. I worry that no one will like me if I am myself. I don’t deserve respect or love. I’m inferior if I can’t achieve as much as others do. I don’t think I’ve done a good job unless someone tells me I have. I’m not good enough. I don’t like myself. I’m a failure. I change my appearance, personality, and opinions to blend in and be accepted. I will never be anything more than I am now.
The Self-Esteem Self-Assessment Read the statements below and indicate either “Yes” or “No” for each one. YES NO I can’t make a decision without first asking those around me if it’s the right one. I ruin everything. I feel rejected and insulted when my ideas and opinions are overlooked. If I disappeared today, no one would notice, and no one would care. Results: If you have more “Yes” answers than “No” answers, your self- esteem needs some work. The rest of this journal will help you you build your self-esteem back up and you’ll get to know yourself better in the process.
Notes
Notes
In an ideal world, you would have started building your self- esteem from a young age. Although, it is possible that you did have a strong sense of self-worth that has been damaged by a series of difficult events. Luckily, it’s never too late to work on yourself. One of the benefits of this exercise, in addition to getting a better understanding of your self-esteem issues, is that it should help you be more open with others about your feelings and thoughts. For anyone with low self-esteem, it’s difficult to value your own emotions enough to share with others. This next exercise is fairly straightforward. We will provide you with a prompt and it’s up to you to finish the sentence. You should be open and honest with yourself, it’s the only way that you will be able to identify the issues you face in order to improve. This is an exercise that you can repeat a few times each week. Give yourself two weeks of working on it before you review the responses you gave. This will provide you with a clear insight of how you feel and how things have shifted since you began this process. Ideally, you should see your answers move to a more positive note as time progresses.
I wish that I could… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
My greatest fear is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I feel like my best friend is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
My future is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I draw strength from… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I really enjoy… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I am at my happiest when… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I would never do… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I love it when… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
What I struggle with most is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I always get angry when… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
My deepest belief is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
My secret pleasure is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I hate to admit it, but… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I am at my best when… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
I sincerely hope that… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
Today I will be… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
Today, my biggest fear is… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
Today I wish I could… Week 1 Day 1 Day 2 Day 3 Week 2 Day 1 Day 2 Day 3
Evaluating Your Answers Consider your answers, they give you insight into where your struggles lie, the things that make you happy, and areas that might need more work. This type of exercise is one that therapists often use when they work with a new client so, it’s a valuable tool. Not every answer needs to be profound, nor do you need to spend an hour on it. Just answer with what comes into your head. You might be happy because your team won, or you might be looking forward to the day because you have a coffee date with friends. Not everything needs to be a deep insight, by answering with what comes to your mind first you are gaining a deeper insight than you realize.
Reflecting on Your Answers Use this section to reflect on any insecurities you have and where you think they may come from. The answers you provided in the previous exercise will shed some light on where you feel most insecure. Reflecting on them should provide clues as to why you feel this way.
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