Self-help workbook
Self-Esteem and the Inner Critic
Self-Esteem and the Inner Critic
A workbook for adults who are hard on themselves
By Veronica West, registered psychologist
Personal use: for your own use, or your family's for the children's titles.
Clinician licence: print and give copies to your own clients, individually or in groups.
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Instant download, fillable PDF in US Letter and A4
Use it on your own or alongside therapy
Written by a registered psychologist
About this workbook
About this workbook
90-page fillable PDF workbook, instant download
Some people live with an inner voice that is quick to point out every mistake, slow to accept a compliment, and sure they are not quite good enough. This workbook helps you understand where low self-esteem comes from, what keeps it going, and how to respond to your inner critic in a fairer and kinder way.
It has 12 chapters and 41 worksheets. Each chapter explains one part of low self-esteem in plain language, then gives you worksheets to apply it to your own life. The exercises draw on cognitive behavioural therapy (CBT) and compassion-focused approaches.
What this self-esteem workbook covers
The opening chapters explain what self-esteem is, how low self-esteem keeps itself going through everyday habits of thinking and avoiding, and how to recognise your inner critic when it starts up.
The middle chapters help you catch and check what the inner critic says, answer back and test out its predictions, and collect the evidence for a more balanced view of yourself.
The later chapters look at why kindness towards yourself can feel uncomfortable at first, and give you practice with a kinder inner voice. You also work on letting yourself be seen by other people, noticing the ways you get in your own way, and setting standards that are fair to you. The final chapter brings this together into a plan for staying well.
Who this workbook is for
Designed by a registered psychologist. This workbook is for adults who are hard on themselves, whether that shows up as a harsh inner voice, perfectionism, brushing off compliments or holding back from things they would like to try. No background in psychology is needed.
Practitioners who use CBT or compassion-focused approaches can also give it to clients as a structured program between sessions, with the clinician licence.
How to use this workbook
Start with the Where to Start page to choose your first chapter, then work at a pace that suits you. Type your answers into the pages on a computer or tablet, or print the workbook and write by hand. If you see a psychologist, counsellor or doctor, you can bring completed pages to your sessions.
Choose the personal licence for your own use. The clinician licence lets one practitioner print and give copies to their own clients, individually or in groups they run.
What you receive
- A complete 90-page workbook with 12 chapters and 41 worksheets
- Two fillable PDF files, one in US Letter and one in A4
- Pages you can type into, or print in full or one at a time
- A greyscale design that prints well at home
- A page on when to seek more support, with crisis contacts for Australia, the United States, Canada, and the United Kingdom and Ireland
This workbook is an educational self-help resource, and it does not replace individual assessment or treatment.
If you have any questions before or after purchasing, please contact us through our contact page.
Accessing your files
Accessing your files
Your files are available straight after purchase, on the checkout page and through a download link sent to your email. You receive two fillable PDFs, one in US Letter and one in A4.
What this workbook is
This is a complete self-help workbook, written by a registered psychologist. Each chapter explains one part of the topic in plain language, then gives you worksheets to apply it to your own life. You can work through it in order, at your own pace, and come back to the pages you need.
Ways to use it
On your own
Start with the first chapter and work at a pace that suits you. No background in psychology is needed.
Alongside therapy
Bring completed pages to your sessions, so you and your therapist can talk through what you noticed.
With your clinician
Clinicians can set a chapter between sessions. The clinician licence covers giving copies to their own clients.
This workbook is an educational self-help resource. It cannot diagnose, and it does not replace individual assessment or treatment. It includes a page on when to seek more support, with crisis contacts for Australia, the United States, Canada, and the United Kingdom and Ireland.
What's inside
12 chapters and 41 worksheets
- Understanding Self-Esteem
- How Low Self-Esteem Keeps Itself Going
- Meeting Your Inner Critic
- Catching and Checking the Critic
- Answering Back and Testing It Out
- Collecting the Evidence
- Why Kindness Can Feel Hard
- Practising a Kinder Voice
- Letting Yourself Be Seen
- When You Get in Your Own Way
- Standards Worth Having
- Staying Well
Licence details
Personal use
- Print it or fill it in on a device as many times as you need
- For your own use, or your family's use for the children's titles
- Sharing, reselling or distributing the file or printed copies
Clinician licence
- Print and give copies to your own clients
- Use it with groups you run
- No limit on the number of copies
- Resale, uploading to shared or public sites, or sharing the file with colleagues
Common questions
Which licence should I choose?
Choose personal use if the workbook is for you, or for your family with the children's titles. Choose the clinician licence if you are a practitioner and plan to give copies to your clients.
What do I receive?
Two fillable PDF files, one in US Letter and one in A4. Your download link appears straight after purchase and is also sent to your email.
Can I print only some pages?
Yes. You can print the whole workbook, or only the pages you need, as often as your licence allows. The pages are designed to print well at home.
Is this workbook part of the membership?
No. The workbooks are sold separately and are not part of the membership or the Whole Shop Bundle.
Does the workbook replace therapy?
No. It is an educational self-help resource. It does not diagnose or replace assessment or treatment, and it includes a page on when to seek more support, with crisis contacts.
