Therapy Thursday

Whose voice is in your head?

Does this voice strengthen or weaken your self-esteem?

What is self-esteem?

Trusting our own mind and knowing that we are worthy of happiness.”

– Nathaniel Branden

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4 Pillars of Self-Esteem

  • Self-acceptance
  • Self-responsibility
  • Self-assertiveness
  • Living consciously in integrity and purpose
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Carol McCloud writes a simple yet powerful message in her 2006 book, Have You Filled A Bucket Today?.

A FULL bucket produces a great feeling.

An EMPTY bucket yields a miserable feeling.

Make two columns on a sheet of paper. Label one column “Filled Bucket” and label the other column “Emptied Bucket.” In each column write a list of people, events, and/or things that “fill” and “empty” your bucket, or that make you feel great and miserable. Let go of the people, events, or things that emptied your bucket, and pay close attention to those that filled your bucket.

Reflect — Reframe — Reboot






Kolber, P. (2018). The Perfectionist Detox: Tame Your Inner Critic, Live Bravely, and Unleash Your Joy. Da Capo Press. NY: New York. Pg. 43-49.


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