The Method to Boosting Self-Esteem
Low self-esteem can have a detrimental impact on our mental health and daily lives. It often begins in childhood, influenced by our parents, siblings, friends, and social media messages. When our self-esteem is low, we tend to view ourselves and our lives in a hostile and critical light. However, there are ways to challenge and overcome these negative thoughts. In this blog post, we will explore the Triple Column Method, a simple yet effective tool to change how we feel about ourselves.
The Triple Column Method:
The Triple Column Method, introduced by David Burns, a professor at Stanford University, is a cognitive behavioral therapy technique that helps individuals challenge and reframe their negative self-critical thoughts. We can develop a more resilient self-image by recognizing and addressing these thoughts.
Before you get started, make three columns by drawing two lines down the page vertically.
Step 1: Recognize and Write Down Self-Critical Thoughts
The first step is to train yourself to recognize and write down the self-critical thoughts as they occur in your mind in the first left column. These thoughts may include statements like "I'm useless," "Nobody likes me," or "I can't do anything right." By acknowledging and documenting these thoughts, you bring them into your awareness.
Step 2: Identify Cognitive Distortions
In the middle column of the table, you identify and write down the cognitive distortions associated with your self-criticism. Cognitive distortions are inaccurate thoughts that reinforce negative thinking or emotions. Some common distortions include mental filtering, all-or-nothing thinking, overgeneralization, and personalization. By understanding these distortions, you can challenge their validity.
Step 3: Practice Rational Responses
In the right-hand column, you develop rational responses or self-defenses against the self-criticisms. Here, you talk back to the negative thoughts and provide evidence or alternative perspectives that counter them. By doing so, you challenge the significance and validity of these thoughts. For example, if the self-criticism is "I'm always late," a rational response could be, "I'm mostly on time, and I can work on being more punctual by leaving earlier."
Benefits of the Triple Column Method:
By consistently practicing the Triple Column Method, you can develop a habit of testing the validity of your thoughts and challenging adverse outcomes or fears. Over time, this technique can help you develop a more resilient self-image and boost your self-esteem. It is important to note that it may take time and practice to become comfortable with generating rational responses. Seeking support from others or stepping back from the exercise temporarily can help find rational perspectives.
Conclusion:
Low self-esteem can have a detrimental impact on our mental health and daily lives. However, we can challenge and reframe our negative self-critical thoughts using the Triple Column Method. By recognizing these thoughts, identifying cognitive distortions, and practicing rational responses, we can develop a more resilient self-image and boost our self-esteem. Remember, self-esteem is not something we must create or deserve; it is about turning off that critical inner voice and replacing it with rational and supportive thoughts.
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