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AUTOESTIMA En 30 Días
Programa Paso a Paso Por Jaime de la Torre Y Norma Morán
Copyright © 2013 por Jaime Jaime de la Torre Torre y Norma Norma Morán. Todos los derechos reservados. Se prohíbe la distribución y la reproducción parcial o total de los contenidos de este texto, sin permiso de los autores. Imágenes © 2013 www.clipart.com.
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Contenido
Introducción La Trampa y El Secreto De La Autoestima ETAPA 1: Evaluación Inicial Día 1 Ejercicio 1: Test de Autoestima
ETAPA 2: Pensamientos Negativos Día 1 Ejercicio 2: Anota lo que te gusta y lo que no. Día 2 - 4 Ejercicio 3: Anotar pensamientos negativos.
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ETAPA 3: Pensamientos Positivos Día 5 - 7 Ejercicio 4: Inventario de pensamientos positivos. Ejercicio 5: Anotar lo que a otros les gusta de mi. Día 8 - 30 Ejercicio 6: Repasar pensamientos positivos.
ETAPA 4: Tus Emociones Día 8 Ejercicio 7: Construye tu Imagen Meta Día 9 - 30 Ejercicio 8: Visualiza tu Imagen Meta Utilización del audio “Construyendo tu Autoestima” Día 10 - 30 Ejercicio 9: Aprende a Disfrutar
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ETAPA 5: Tu Conducta Día 20 - 30 Ejercicio 10: Actúa “Como Si”.
ETAPA 6: Evaluación Final Día 30 Ejercicio 11: Test de Autoestima
Conclusión
Otros Programas Test de Autoestima Formatos Inventario de Pensamientos Negativos Inventario de Pensamientos Positivos-1 Inventario de Pensamientos Positivos-2
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Introducción
Hola, te damos la bienvenida a este programa para fortalecer tu autoestima. El que estés leyendo este material es señal de que estás buscando superarte y mejorar los resultados que estás obteniendo en tu vida. ¡Felicidades! Es un hecho que una parte importante del éxito y la felicidad dependen del nivel de autoestima que tenemos. Simplemente las personas que tienen una autoestima más sólida tienen menos miedos, son más seguras y están más dispuestas a arriesgarse para lograr los objetivos que se han planteado. El trabajo que vas a realizar en los próximos 30 días te ayudará de manera muy importante a conocerte más y a construir una autoestima con una base sólida y estable. Este programa está diseñado para que logres cambios profundos y permanentes, los cuales te ayudaran a contactar con una mayor sensación de plenitud, seguridad y felicidad. Está
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basado en más de 10 años de investigación y observación en consultorios privados de psicólogos y terapeutas, reuniendo aquellas técnicas y ejercicios que han demostrado dar los resultados más rápidos y duraderos. Este programa está diseñado para llevarte de la mano a realizar un trabajo constante y específico durante 30 días. Es muy importante que para obtener los resultados que deseas, sigas al pie de la letra los ejercicios y los apliques durante los 30 días del programa. No leas todo el programa antes de aplicarlo, es mejor que vayas leyendo únicamente lo que corresponde a cada día, día , para que te concentres en realizar los ejercicios que corresponden a cada etapa. También recuerda que este es un programa en el que vas a aprender las técnicas que han probado ser efectivas para elevar los
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es suficiente, pero no dedicamos mucho esfuerzo a aplicar lo que sabemos, y esa es la verdadera clave del éxito. El trabajo que vas a realizar con este programa es una herramienta extremadamente poderosa para elevar tu autoestima. Es un trabajo integral, en el que vas a tener cambios tanto en tus emociones, como en tus pensamientos y conductas. Cada ejercicio está pensado muy cuidadosamente para traerte resultados importantes en los primeros 30 días. Así ha sido para la gran mayoría de las personas. Sin embargo, si te atoras en algún punto, o sientes que al ir haciendo los ejercicios no vas sintiéndote mejor, comienzan a surgir emociones y sensaciones muy incomodas, o incluso si al final de los 30 días tienes la percepción de que no mejora tu sensación de autoestima, es muy recomendable que acudas a una psicoterapia en donde puedas recibir orientación más personalizada y profunda.
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es necesario analizar de manera personalizada la situación, pero debes saber que aún en esos casos, el trabajo que se realiza con este programa eleva tu autoestima y genera un gran avance aún en el caso de requerir alguna ayuda terapéutica. De igual modo, si estás buscando salir de una depresión a través de este programa, puede darte muy buenos resultados, pero si tu depresión es fuerte, te recomendamos ampliamente seguir este programa con la asesoría de un terapeuta calificado que pueda ayudarte a trabajar las emociones más profundas. En ningún momento recomendamos usar este programa para sustituir una terapia en el caso de depresiones mayores o cualquier trastorno emocional mayor. Sí te va a ayudar, pero debes tener asesoría profesional mientras lo aplicas. Los cambios que se provocan desde lo más profundo de tus emociones, son reales y duraderos, pero es probable que no los
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radicales día con día, no significa que no los esté habiendo. Es como cuando alguien decide ir al gimnasio para tener mejor figura y bajar de peso. Si todos los días llega a su casa, se pesa y se mide, se va a frustrar porque no va a notar cambios, pero no quiere decir que no está sirviendo. La clave es ser persistente y no estar buscando los resultados a corto plazo, sino hasta que sea el momento adecuado. Por esto está planeado el trabajo en 30 días, para que después de ese lapso observes los cambios. Tú lo vas a notar. Asimismo debes saber que es absolutamente normal tener recaídas durante el proceso. Esto significa que es posible que comiences a sentirte mejor, más seguro, más contento, y de repente vuelvas a sentirte un poco mal. Esto es normal y es parte del proceso de ajuste. Por esto es importante que no te desanimes si te sucede y que sigas con los ejercicios, y ¡tal vez no tengas recaídas!
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autoestima, y qué es lo que debes considerar para que los resultados de este trabajo sean duraderos, lo que suele fallar en casi todos los métodos para la Autoestima. En la primera etapa del programa, en el primer día, vas a contestar un test de autoestima, que te ayudará a medir cómo te sientes actualmente en los aspectos emocionales, de pensamiento y de conducta. En la segunda etapa, vas a enfocarte a identificar cuáles son los patrones de pensamiento que tienes actualmente que te están haciendo sentir mal y a disgusto contigo mismo. En la tercera etapa vas a empezar a definir los patrones de pensamiento más adecuados, que te fortalecen y te dan seguridad, para trabajar con ellos el resto de los 30 días.
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En la quinta etapa vas a comenzar a trabajar con tu conducta, generando nuevos hábitos de comportamiento los cuales estarán fundados en una nueva estructura de pensamientos y de emociones que ya comenzaste a cambiar en las etapas anteriores. Finalmente, en la sexta y última etapa, al final de los 30 días, viene el momento de la evaluación final, en la que volverás a contestar el test de autoestima y podrás identificar claramente los resultados y los cambios que ya se han dado en ti. El trabajo que debes ir haciendo diariamente está claramente
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Este programa está pensado en un trabajo de 30 días, pero el objetivo es que las nuevas actitudes se conviertan en una forma de vida, por lo que es recomendable practicar los ejercicios por unos tres meses, meses,
aunque
los
primeros
resultados
importantes se darán desde que termines tu trabajo de los primeros 30 días. Así es que sin más explicaciones, vamos a comenzar con el programa para fortalecer tu autoestima…
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La Trampa y el Secreto de la Autoestima
Este capítulo es el más importante del curso, ya que en él te vamos a explicar lo que realmente es la autoestima, y cómo hacer para mantenerla fuerte aún tiempo después de haber realizado los ejercicios de este curso.
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Pongamos un ejemplo. Una persona que aprende a sentirse muy bien consigo porque en un curso de autoestima o de superación personal aprendió a identificar que es muy bueno en su trabajo, que es el que hace mejor las cosas y el más eficiente. Efectivamente sale de ese curso sintiéndose muy bien consigo, con una autoestima fortalecida. Lo que siente es real, sin embargo, unos meses después, contratan a una nueva persona en su oficina, que resulta ser mejor que él. En ese momento, toda la autoestima que estaba apoyándose en la idea de “yo soy el mejor”, se viene abajo. Las circunstancias cambiaron. Ya no es el mejor, pero el problema no es que ya no
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en algo, o en ideas como: “Soy buena persona”, o “soy muy alegre”, o “soy buena hija”, o “soy muy inteligente”, o “soy muy sensible”, “soy muy guapa”, etc. El problema nuevamente surge cuando la vida o la sociedad te comienzan a decir que eso no es cierto. Si tú te sientes a gusto porque te crees una persona que sonríe mucho, y de repente te mudas a una ciudad donde la gente verdaderamente es muy sonriente, y ellos te miran y te dicen que eres algo serio, en ese momento sientes que todo lo que te hacía sentir bien contigo se viene abajo. Autoestima.
Esa es la Trampa de la
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mismo, es decir, todo lo que piensas de ti y que depende de las circunstancias. La idea que tienes de ti mismo depende de la cultura que te rodea, de las personas que te rodean, de cómo te han enseñado a definir las cosas, y depende también de lo que estás viviendo.
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presente siempre, incluso frente a fracasos o rechazos, si sabes buscar nuevas ideas que generen la emoción. En este programa vas a trabajar con una serie de ejercicios planeados cuidadosamente para enseñarte a encontrar esas ideas que te van a conectar con la emoción de autoestima. Vas a
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conectan con esa emoción de valía y seguridad que te hará más exitoso y hábil en toda tarea y en toda relación interpersonal, sin importar bajo qué circunstancias.
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Etapa Uno Evaluación Inicial
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estás siendo en la aplicación del programa, y por lo tanto de los resultados que obtendrás al final del mismo.
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Es entendible verlo así, y de hecho es muy probable que aunque lo actúes, no te lo creas y que no te sientas del todo como en la visualización. El objetivo de este ejercicio es simplemente acercarte un poco a la actitud que quieres generar en tu vida, comenzando a aplicarla, aunque sea “actuada”. Sucede algo interesante cuando actuamos una actitud y emoción que no necesariamente sentimos. Lo que sucede es que… ¡comenzamos a sentirla!, al principio se siente poco, pero luego crece, y mucho. Haz este ejercicio: ejercicio: observa cómo estás sintiéndote en este momento. Observa tu estado emocional y tu postura física. Ahora comienza a actuar como si estuvieras muy triste, muy desmotivado. Adquiere una postura física de estar deprimido, tal vez encorvado o incluso simula estar llorando. Recuerda la emoción de estar deprimido. ¿Cómo te sientes? Ahora haz lo opuesto. Comienza a actuar como si estuvieras extremadamente contento. Como si te acabaras de ganar la lotería. Puedes brincar de emoción, sonreír y enderezar tu postura.
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Recuerda la emoción de estar muy contento. Actúalo aunque sea falso. ¿Cómo te sientes ahora? ¿Te diste cuenta de cómo aunque sabes que es actuado, el hecho de actuarlo inevitablemente te pone en contacto con esa emoción, y llegas a sentirla aunque sea un poco? Bueno, pues esa es la idea de comenzar a actuar “como si” ya te sintieras como quieres sentirte. Aunque una parte de ti sepa que no es real, vas a contactar un poco con esa emoción. Este punto es muy importante y poderoso. Se trata de que dejes de pensarte como una persona que tiene baja autoestima y comiences a jugar, a actuar, a vivirte como una persona con alta autoestima. Le estás diciendo a tu mente que eso de que tienes baja autoestima es falso, que en realidad tú nunca has sido así. De hecho actúa en tu vida diaria pensando que siempre has sido una persona muy segura y te gusta serlo. ¿Qué tal sería que se hiciera realidad ese sueño de ser seguro de un momento a otro? Pues basta con que juegues a que así es para que así sea. Comprueba cómo es así, disfrútalo y te vas a sorprender del resultado. Practícalo todos los días a partir d e hoy, y ve anotándolo en tu Hoja de Registro Diario.
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Etapa Seis Evaluación Final
¡Felicidades! ¡Felicidades! Has concluido el Programa de Autoestima y estás listo para evaluar tus avances. Has trabajado mucho en los últimos treinta días y estás listo para hacer la evaluación final. Imprime nuevamente el Test de Autoestima que viene al final de este programa y contéstalo. Luego busca el test que contestaste antes de iniciar este curso, y compara tus resultados. Si hiciste todos los ejercicios como se indicó seguramente notarás una importante diferencia en tus resultados. Ya has logrado un importante aumento en tu autoestima y no cabe duda que lo estás notando en tu vida cotidiana.
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En ocasiones puede suceder que notas mucha mejoría en un área de tu vida pero no en otra. Esto puede ser debido a que solemos enfocarnos primero en lo que más nos está afectando, y conforme eso va mejorando, comenzamos a notar las otras áreas que nos incomodan. Esto es normal. Si te llegara a suceder esto, deja pasar unas dos o tres semanas, y puedes volver a aplicar el programa de 30 días para fortalecer las áreas que lo requieran.
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Conclusión
Recuerda que la Autoestima es una emoción soportada por una serie de pensamientos y experiencias y que siempre puede hacerse crecer. crecer. Sabemos que ahora tu autoestima ha logrado un nivel totalmente diferente al que tenía. No olvides que lo importante de la autoestima es la emoción, y no la serie de ideas que has encontrado para definirte. Ten presente que esas ideas están basadas en circunstancias que el dí a de mañana pueden cambiar. Gracias al trabajo que has realizado en lo últimos 30 días, tu ya sabes cómo volver a encontrar una serie de ideas de ti que te vuelvan a conectar con la emoción de autoestima, cada vez que notes que necesitas reforzarla. Ya sea que tus circunstancias cambien, o que simplemente quieras seguir en tu trabajo y desarrollo de autoestima, puedes volver a aplicar este prog rama
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de 30 días las veces que lo desees. Te sugerimos que dejes pasar de dos a tres semanas si vas a volver a aplicar el programa.
Inicia La Trav esía Si te interesa seguir con un trabajo de superación personal más a fondo, te invitamos a iniciar un viaje muy especial en el que conocerás aspectos de ti mismo que te ayudarán a manejarte mejor en las situaciones de conflicto en tu vida. Entenderás por qué reaccionas como lo haces actualmente cuando te enfrentas a los problemas, y aprenderás cómo cambiar esas reacciones desde lo más profundo de tu mente y de tus emociones. Te invitamos a conocer L a T r a v e s í a y a iniciar tu viaje personal hoy mismo. Conoce los detalles sobre este viaje aquí.
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[email protected]
Puedes ponerte en contacto con nosotros para cualquier aclaración con respecto a este programa o para solicitar una ps p s i c o t e r ap i a
pe p e r s o n ali al i z ad a. Todos los comentarios sobre este programa son bienvenidos. Nos encantaría saber cómo te has sentido después de a plicar los ejercicios. Estamos a tus órdenes y esperamos e speramos saber de ti pronto.
¡ S a lu d o s !
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Otros Programas de Autoayuda Disponibles: Todos estos programas de autoayuda están disponibles para descargar y comenzar a trabajarlos hoy mismo.
Tratamiento Contra Ansiedad y Estrés Recupera tu vida. Elimina tu ansiedad y ataques de pánico con técnicas comprobadas y efectivas.
Garantizado.
http://ww http://www.tra w.tratami tamientodepanic ntodepanicoyans oyansiedad iedad.com/ .com/
Cómo Superar Un Rompimiento D e Pareja Supera el dolor de la separación. Acaba con la depende ncia de la relación. Vence el miedo a tener una nueva relación.
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Secretos Para Conseguir Pareja Si crees que tú no tienes suerte para conseguir pareja, conoce qué hacen las personas que consiguen pareja sin gran esfuerzo. http://www.misuperacionpersonal.com/superacionpersonal-autoayuda/autoayudaconseguir-pareja.htm
Paquete Para Atraer Abundancia Atraer Dinero, Relaciones, Salud, Viajes, Amistades... Todo Es Posible... Si Realmente Lo Crees http://www.misuperacionpersonal.com http://www.misuperacionpersonal.com/superacionperson /superacionpersonal-autoayuda/abu al-autoayuda/abundanciandanciapaquete.htm
Manual de Autoayuda Para Bajar de Peso Genera Los Cambios Psicológicos Que Psicológicos Que Harán Que Bajar De Peso Sea Sencillo y Placentero, ¡Con Resultados Permanentes!
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Genera cambios profundos
con Audios:
http://www.autohipnosismp3.com
Servicios de Psicoterapia:
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Test de Autoestima Imprime estas páginas para contestar el test.
Instrucciones: Indica con qué frecuencia has pensado sado o sent sentido lo sigu siguie ient ntee últimamente: NUNCA
1. Tengo hábitos que me disgustan, pero no logro eliminarlos. 2. Se me dificulta hacer amigos. 3. Me incomoda que los demás sepan cosas de
POCO
A VECES
MUCHO
SIEMPRE
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12. Me comparo con los demás constantemente. 13. Suelo sentirme triste y preocupado. 14. Evito situaciones en las que temo sentirme rechazado. 15. Pienso o Siento que no soy tan capaz como las otras personas. personas. 16. Me siento insatisfecho. 17. Antes de tomar una decisión, pido la opinión de los demás. 18. Me siento menos agradable que los demás. 19. Creo que mi conversación es aburrida. 20. Suelo decepcionar a las personas que me importan. demás.
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30. Pienso que no he logrado nada interesante en mi vida.
A
B
C
D
E
0
1
2
3
4
TOTAL TOTA L DE RESPUESTAS POR COLUMNA: MULTIPLICA POR: TOTAL DE PUNTOS POR COLUMNA: CALIFICACIÓN FINAL:
Cómo calificar:
+
+
+
+
=
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Interpretación de tu Calificación Final: 0 a 30 puntos Tu autoestima parece ser bastante alta, lo cual seguramente notarás en tu buen desempeño social y laboral. Eres una persona que sabe enfrentar retos y salir adelante. Estás abierto a las críticas, tomando de ellas lo que te sirve y dejando pasar lo que no, sin que esto te afecte. Probablemente estás a gusto contigo, y cuando hay algo que no te acomoda, haces algo al respecto. Esto te va a llevar a sentirte más pleno y con más éxitos en tu vida. ¡Felicidades!
31 a 60 puntos Si estas en este rango, significa que en general tu autoestima es buena, aunque pudiera haber una o dos áreas en tu vida en las que te sientes un poco
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logrando, lo cual definitivamente no te hace sentir nada bien. Es importante que sepas que el sentirte así es simplemente resultado de una baja autoestima, y que afortunadamente, al trabajar para aumentarla, vas a tomar mejores decisiones, buscar las actividades y situaciones que vienen mejor y tener cada vez más éxitos en todos sentidos. A veces no creemos que los resultados externos tengan que ver con cómo nos sentimos, pero en realidad nuestra autoestima determina en gran medida los resultados que obtenemos en la vida.
91 a 120 puntos Si tu calificación está en este rango, significa que tu autoestima está bastante baja. Probablemente ha sido así por un largo tiempo, y quizá ya hasta has hecho un hábito de no estar a gusto contigo. Esto es muy importante identificarlo, ya que definitivamente estás limitando todo tu potencial para ser feliz y lograr lo que quieres en tu vida. Es probable que hayas desarrollado
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Formatos En las siguientes páginas encontrarás los formatos que vas a
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Inventario de Pensamientos Negativos PENSAMIENTO
EMOCIÓN
CONDUCTA
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Inventario de Pensamientos Positivos - 1 CARACTERÍSTICAS QUE ME GUSTAN DE MI CARACTERÍSTICAS PERSONALES
LOGROS
QUÉ ME GUSTA DE MI VIDA
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Inventario de Pensamientos Positivos - 2 CARACTERÍSTICAS QUE LE GUSTAN A OTROS DE MI CARACTERÍSTICAS PERSONALES
EN QUÉ LO NOTAN
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