Exercise - Boosters and Busters
A Booster is an action, thought, or a step you can take to improve your self esteem. Take some time to write down four or five specific actions you can take or thoughts you can repeat to yourself that will boost your self esteem.
A Buster is an action, thought, or a stumbling block that can cause you to doubt yourself and lower your self esteem. Take some time to consider some specific actions or thoughts that you commonly get tripped up by, and write them beneath your boosters to remind yourself to encourage yourself when they happen.
Rules for Being Human
1. You will receive a body. You may like it or hate it, but it will be yours for your entire life.
2. You will learn lessons. You are enrolled in a full time informal school called life. Each day in this school you will have the opportunity to learn lessons. You may like some of the lessons, or think them irrelevant.
3. There are no mistakes, only lessons. Growth is a process of trial and error, experimentation. The "failed" experiments are as much a part of the process as the experiment that ultimately "works".
4. A lesson is repeated until learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can then go on to the next lesson.
5. Learning lessons does not end. There is no part of life that does not contain lessons. If you are alive, there are lessons to be learned.
6. "There" is no better than "here". When your "there" has become a "here" you will simply obtain another "there" that will, again, look better than "here".
7. Others are merely mirrors of you. When you criticize something about another person it often reflects your criticisms of yourself.
8. What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. The choice is yours.
9. Your answers lie inside you. The answers to life's questions lie inside you. All you need to do is look, listen, and trust.
10. You will forget all this.
Your Basic Rights
The right to act in ways that promote your dignity and self-respect as long as others' rights are not violated in the process.
- The right to be treated with respect.
- The right to say no and not feel guilty.
- The right to experience and express your feelings.
- The right to take time to slow down and think.
- The right to change your mind.
- The right to ask for you what you want.
- The right to do less than you are humanly capable of doing.
- The right to ask for information.
- The right to make mistakes.
- The right to feel good about yourself.
*From Jakubowski and Lange's The Assertive Option
What I Am
I am lovable and capable.
I fully accept and believe in myself just the way I am.
I am a unique and special person. There is no one else quite like me in the entire world.
I accept all the different parts of myself.
I am already worthy as a person. I don't have to prove myself.
My feelings and needs are important.
It's OK to think about what I need.
It's good for me to take time for myself.
I have many good qualities.
I believe in my capabilities and value the unique talents I can offer the world.
I am a person of high integrity and sincere purpose.
I trust in m ability to succeed at my goals.
I am a valuable and important person, worthy of the respect of others.
Others perceive me as a good and likable person.
When other people really get to know me, they like me.
Other people like to be around me. They like to hear what I have to say and know what I think.
Others recognize that I have a lot to offer.
I deserve to be supported by those people who care for me.
I deserve the respect of others.
I trust and respect myself and am worthy of the respect of others.
I am optimistic about life. I look forward to and enjoy new challenges.
I know what my values are and am confident of the decisions I make.
I easily accept compliments and praise from others.
I take pride in what I've accomplished and look forward to want I intend to achieve.
I believe in my ability to succeed.
I love myself just the way I am.
I don't have to be perfect to be loved.
The more I love myself, the more I am able to love others.
A Booster is an action, thought, or a step you can take to improve your self esteem. Take some time to write down four or five specific actions you can take or thoughts you can repeat to yourself that will boost your self esteem.
A Buster is an action, thought, or a stumbling block that can cause you to doubt yourself and lower your self esteem. Take some time to consider some specific actions or thoughts that you commonly get tripped up by, and write them beneath your boosters to remind yourself to encourage yourself when they happen.
Rules for Being Human
1. You will receive a body. You may like it or hate it, but it will be yours for your entire life.
2. You will learn lessons. You are enrolled in a full time informal school called life. Each day in this school you will have the opportunity to learn lessons. You may like some of the lessons, or think them irrelevant.
3. There are no mistakes, only lessons. Growth is a process of trial and error, experimentation. The "failed" experiments are as much a part of the process as the experiment that ultimately "works".
4. A lesson is repeated until learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can then go on to the next lesson.
5. Learning lessons does not end. There is no part of life that does not contain lessons. If you are alive, there are lessons to be learned.
6. "There" is no better than "here". When your "there" has become a "here" you will simply obtain another "there" that will, again, look better than "here".
7. Others are merely mirrors of you. When you criticize something about another person it often reflects your criticisms of yourself.
8. What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. The choice is yours.
9. Your answers lie inside you. The answers to life's questions lie inside you. All you need to do is look, listen, and trust.
10. You will forget all this.
Anonymous
Your Basic Rights
The right to act in ways that promote your dignity and self-respect as long as others' rights are not violated in the process.
- The right to be treated with respect.
- The right to say no and not feel guilty.
- The right to experience and express your feelings.
- The right to take time to slow down and think.
- The right to change your mind.
- The right to ask for you what you want.
- The right to do less than you are humanly capable of doing.
- The right to ask for information.
- The right to make mistakes.
- The right to feel good about yourself.
*From Jakubowski and Lange's The Assertive Option
What I Am
I am lovable and capable.
I fully accept and believe in myself just the way I am.
I am a unique and special person. There is no one else quite like me in the entire world.
I accept all the different parts of myself.
I am already worthy as a person. I don't have to prove myself.
My feelings and needs are important.
It's OK to think about what I need.
It's good for me to take time for myself.
I have many good qualities.
I believe in my capabilities and value the unique talents I can offer the world.
I am a person of high integrity and sincere purpose.
I trust in m ability to succeed at my goals.
I am a valuable and important person, worthy of the respect of others.
Others perceive me as a good and likable person.
When other people really get to know me, they like me.
Other people like to be around me. They like to hear what I have to say and know what I think.
Others recognize that I have a lot to offer.
I deserve to be supported by those people who care for me.
I deserve the respect of others.
I trust and respect myself and am worthy of the respect of others.
I am optimistic about life. I look forward to and enjoy new challenges.
I know what my values are and am confident of the decisions I make.
I easily accept compliments and praise from others.
I take pride in what I've accomplished and look forward to want I intend to achieve.
I believe in my ability to succeed.
I love myself just the way I am.
I don't have to be perfect to be loved.
The more I love myself, the more I am able to love others.
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