TIRCIA · E-book · English
“I’m not good enough”
easing self‑criticism and changing how you see yourself
Many people live with an inner voice that criticises them relentlessly, until it feels like the truth. This e-book helps you see it as a belief with a history, one that can soften, with practical exercises to build a fairer, kinder view of yourself.
01 · Who it is for
For anyone who hears “I’m useless” far too often
For people who judge themselves harshly, compare themselves constantly or play down every success. It draws on cognitive therapy, schema therapy and compassion-focused approaches, explained in plain words.
It offers worksheets to observe the critical voice, add nuance to a belief, keep a log of forgotten evidence and train a kinder voice. Therapists can hand it to their clients to work on between sessions.
02 · Inside the e-book
Nine short chapters, towards a fairer view
The inner critical voice
How it generalises, filters and compares, and why it once tried to protect you.
Three levels of thinking
Automatic thoughts, rules for living and core beliefs, as described by Beck.
Where do these beliefs come from?
Early experiences and unmet needs, as described in schema therapy.
Why it keeps going
Filtering, avoidance, over-preparing and holding back: a “prejudice” against yourself.
My self‑criticism journal
A week of listening to the voice without believing it straight away.
Adding nuance to a belief
Moving from all-or-nothing to a fairer, more balanced view.
The log of forgotten evidence
Small daily facts that nurture a kinder belief about yourself.
Threat, drive and soothing
Paul Gilbert’s three systems, and why the soothing one deserves training.
A kinder voice
Four steps of self-compassion, and a worksheet to let two voices speak.
03 · A look inside
Clear, airy pages, made to be read slowly
Good to know
This e-book offers bearings and goes alongside the care of a doctor or therapist. If you are thinking about suicide, contact your local emergency number (112 in Europe, 999 in the UK, 911 in the US), Samaritans (UK) on 116 123, or call or text 988 in the US. Free, 24/7.
Go gently, one page at a time, and keep it close
Also available in French: Je ne suis pas assez bien
Editorial direction: Marie-Agnès ThulliezTIRCIA
Turning information into concrete, immediately usable resources
