‫دورة اﻟﺜﻘﺔ ﻓﻲ اﻟﻨﻔﺲ وﺗﻘﺒﻞ اﻟﺬات‬

‫ُﻛﺘﻴﺐ اﻟﺘﺪرﻳﺒﺎت ﺗﻄﺒﻴﻘﻴﺔ‬

‫‪By: Dr Mohamed Ibrahim‬‬

‫‪Part 1‬‬
‫اﻟﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ‬
 ‫‪ ٤‬ﺧﻄﻮات ﻟﺘﻐﻴﻴﺮ اﻟﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ‬

‫‪ -١‬ﻣﻌﺮﻓﺔ اﻟﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ‬

‫‪ -٢‬ﺗﻐﻴﻴﺮ اﻟﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ‬
‫‪ -٣‬اﻟﺒﺤﺚ ﻋﻦ ﺗﻮﻗﻌﺎت أﻛﺜﺮ واﻗﻌﻴﺔ‬
‫‪ -٤‬إﻋﺎدة ﺗﻘﻴﻴﻢ درﺟﺔ ﺗﺼﺪﻳﻘﻲ ﻟﻠﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪3‬‬

 ‫‪ -١‬ﻟﻤﻌﺮﻓﺔ اﻟﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ اﺳﺄل ﻧﻔﺴﻲ ‪:‬‬

‫اﻟﺘﻮﻗﻌﺎت‬
‫ﻣﺎ اﻟﺬي أﺗﻮﻗﻌﻪ ﻓﻲ ﻫﺬا اﻟﻤﻮﻗﻒ؟‬ ‫‪-‬‬

‫‪..................................................................‬‬ ‫‪-‬‬

‫اﻟﺨﺎﻃﺌﺔ‬ ‫اﻳﻪ اﻟﺼﻮرة اﻟﻠﻲ ﺑﺘﻴﺠﻲ ﻓﻲ ذﻫﻨﻲ ﻟﻤﺎ ﺑﻔﺘﻜﺮ اﻟﻤﻮﻗﻒ؟‬ ‫‪-‬‬

‫ﺗﺪرﻳﺐ‪١‬‬ ‫‪..................................................................‬‬ ‫‪-‬‬

‫أﻧﺎ ﻣﺼﺪق إن دا ﻫﻴﺤﺼﻞ ﺑﻨﺴﺒﺔ ﻛﻢ؟‬ ‫‪-‬‬

‫‪..................................................................‬‬ ‫‪-‬‬

‫اﻳﻪ ﻫﻲ اﻟﻤﺸﺎﻋﺮ اﻟﻠﻲ أﻧﺎ ﺣﺎﺳﺲ ﺑﻴﻬﺎ دﻟﻮﻗﺘﻲ ‪ ،‬وﺑﻨﺴﺒﺔ ﻛﻢ؟‬ ‫‪-‬‬

‫‪..................................................................‬‬ ‫‪-‬‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪4‬‬
 ‫‪ -٢‬ﻟﺘﻐﻴﻴﺮ اﻟﺘﻮﻗﻌﺎت اﻟﺨﺎﻃﺌﺔ ‪:‬‬

‫اﻋﻤﻞ ﺣﺼﺮ ﻟﻸدﻟﺔ‬ ‫‪-‬‬

‫اﻟﺘﻮﻗﻌﺎت‬
‫اﻟﺨﺎﻃﺌﺔ‬
‫أدﻟﺔ ﻣﺆﻳﺪة ‪.............................‬‬ ‫‪-‬‬
‫‪...........................................‬‬
‫‪...........................................‬‬
‫‪...........................................‬‬
‫‪...........................................‬‬
‫‪.......................................‬‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪5‬‬
 ‫‪ -‬أﻧﺎ ﻣﺼﺪق إن دا ﻫﻴﺤﺼﻞ ﺑﻨﺴﺒﺔ ﻛﻢ دﻟﻮﻗﺘﻲ؟‬
‫‪....................................................... -‬‬
‫‪ -‬أﺳﻮأ ﺣﺎﺟﺔ ﻣﻤﻜﻦ ﺗﺤﺼﻞ؟‬
‫‪....................................................... -‬‬
‫‪ -‬أﺣﺴﻦ ﺣﺎﺟﺔ ﻣﻤﻜﻦ ﺗﺤﺼﻞ؟‬
‫‪....................................................... -‬‬
‫‪ -‬أﻛﺜﺮ ﺣﺎﺟﺔ واﻗﻌﻴﺔ؟‬
‫‪....................................................... -‬‬
‫‪ -‬ﻟﻮ ﺣﺼﻞ اﻷﺳﻮأ ازاي ﻣﻤﻜﻦ اﺗﻜﻴﻒ ﻣﻌﺎه؟ وﻓﻮﻗﺖ اد اﻳﻪ ﻫﻘﺪر اﻧﺴﺎه؟‬
‫‪....................................................... -‬‬
‫‪ -‬إزاي ﺗﻮﻗﻊ اﻷﺳﻮأ ﺑﻴﺄﺛﺮ ﻋﻠﻴﺎ ﻧﻔﺴﻴﺎ؟‬
‫‪....................................................... -‬‬
‫‪ -‬ﻫﻞ ﻓﻴﻪ ﻃﺮﻳﻘﺔ ﺗﺎﻧﻴﺔ أﺷﻮف ﺑﻴﻬﺎ اﻟﻤﻮﻗﻒ؟‬
‫‪....................................................... -‬‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪6‬‬
 ‫‪ -٣‬اﻟﺒﺤﺚ ﻋﻦ اﻟﺘﻮﻗﻌﺎت اﻷﻛﺜﺮ واﻗﻌﻴﺔ‬

‫ﺑﻌﺪ اﻟﺘﻔﻜﻴﺮ ﺑﺸﻜﻞ ﻣﻨﻄﻘﻲ وﻋﻘﻼﻧﻲ‬

‫اﻟﺘﻮﻗﻌﺎت‬ ‫‪..................................................................‬‬
‫اﻟﺨﺎﻃﺌﺔ‬ ‫‪ -٤‬أﻧﺎ ﻣﺼﺪق دﻟﻮﻗﺘﻲ ﺑﻨﺴﺒﺔ ﻛﻢ؟‬

‫‪..................................................................‬‬

‫ﻣﺸﺎﻋﺮي درﺟﺘﻬﺎ ﻛﻢ؟‬

‫‪..................................................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪7‬‬

 ‫ﺟﻠﺪ اﻟﺬات‬
‫واﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬
 ‫اﺳﺄل ﻧﻔﺴﻚ ‪:‬‬
‫‪ -١‬ﻟﻴﻪ ﺑﻨﺘﻘﺪ ﻧﻔﺴﻲ؟‬
‫ﺟﻠﺪ اﻟﺬات‬ ‫‪..........................................‬‬

‫واﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬
‫‪ -٢‬اﻳﻪ اﻟﻬﺪف ﻣﻦ دة؟‬
‫‪..........................................‬‬
‫ﺗﺪرﻳﺐ‪١‬‬ ‫‪ -٣‬ﺧﺎﻳﻒ اﻳﻪ ﻳﺤﺼﻞ ﻟﻮ ﻣﻨﺘﻘﺪش ﻧﻔﺴﻲ؟‬
‫‪..........................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪9‬‬

 ‫اﻻﻋﺘﻘﺎد ‪ :‬ﺟﻠﺪ اﻟﺬات ﺷﻲء ﻛﻮﻳﺲ وﺑﻴﺴﺎﻋﺪﻧﻲ‬

‫ﺟﻠﺪ اﻟﺬات‬ ‫أدﻟﺔ ﻣﻌﺎرﺿﺔ‬ ‫أدﻟﺔ ﻣﺆﻳﺪة‬

‫واﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬ ‫‪.............................-١‬‬

‫‪.............................-٢‬‬
‫‪.............................-١‬‬
‫‪.............................-٢‬‬
‫ﺗﺪرﻳﺐ ‪٢‬‬ ‫‪.............................-٣‬‬ ‫‪.............................-٣‬‬
‫‪.............................-٤‬‬ ‫‪.............................-٤‬‬
‫‪.............................-٥‬‬ ‫‪.............................-٥‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪10‬‬

 ‫ﻟﻮ ﻣﺶ ﻋﺎرف ﺗﻼﻗﻲ دﻟﻴﻞ ﻣﻌﺎرض اﺳﺄل ‪:‬‬

‫‪ -١‬اﻳﻪ ﻏﺮض ﺟﻠﺪ اﻟﺬات ؟ ﻫﻞ دي اﻟﻄﺮﻳﻘﺔ اﻟﻤﻨﺎﺳﺒﺔ؟‬

‫ﺟﻠﺪ اﻟﺬات‬
‫‪......................................................‬‬

‫واﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬
‫‪ -٢‬ﻫﻞ ﻓﻴﻪ ﻃﺮﻳﻘﺔ ﺑﺪﻳﻠﺔ ﻓﻌﺎﻟﺔ؟‬
‫‪......................................................‬‬
‫ﺗﺪرﻳﺐ ‪٣‬‬
‫‪ -٣‬اﻳﻪ اﻟﻨﺘﺎﺋﺞ اﻟﺴﻴﺌﺔ ﻟﺠﻠﺪ اﻟﺬات ؟‬
‫‪......................................................‬‬

‫‪ -٤‬ﻟﻮ اﻟﻄﺮﻳﻘﺔ دي ﺻﺢ ‪ ,‬ﻓﻬﻞ ﺻﺢ اﺳﺘﺨﺪﻣﻬﺎ ﻣﻊ وﻻدي‬

‫وأﺻﺤﺎﺑﻲ واﻟﻨﺎس؟‬
‫‪......................................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪11‬‬

 ‫ﻟﻮ ﺣﺪ ﺗﺎﻧﻲ ﻓﻲ ﻧﻔﺲ ﻣﻮﻗﻔﻲ ؟‬

‫ﻃ ﻔﻞ‬ ‫ﺻﺪﻳﻖ‬ ‫أﻧ ﺎ‬

‫ﺟﻠﺪ اﻟﺬات‬ ‫ﻫﻘﻮل ﻟﻪ ‪...‬‬ ‫ﻫﻘﻮل ﻟﻪ ‪...‬‬ ‫ﻫﻘﻮل ﻟﻪ ‪...‬‬

‫واﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬
‫ﺗﺪرﻳﺐ ‪٤‬‬

‫ﻣﻠﺤﻮﻇﺔ‬ ‫ﻣﻠﺤﻮﻇﺔ‬ ‫ﻣﻠﺤﻮﻇﺔ‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪12‬‬

 ‫دون ﻣﻼﺣﻈﺎﺗﻚ‪ ،‬واﻓﻬﻢ‬
‫ﺟﻠﺪ اﻟﺬات‬ ‫ﻟﻴﻪ ردك ﺳﺎﻋﺘﻬﺎ ﻛﺎن ﻣﺨﺘﻠﻒ ؟‬
‫واﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬ ‫‪..........................................‬‬
‫‪..........................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪13‬‬

‫ازاي ﺗﻘﻔﺶ‬
‫اﻟﺼﻮت ؟‬
 ‫‪ -١‬اﻳﻪ اﻟﻜﻼم اﻟﺸﺪﻳﺪ اﻟﻠﻲ ﺑﺘﺘﻜﻠﻢ ﺑﻴﻪ ﻣﻊ ﻧﻔﺴﻚ‬
‫ﺧﺎﺻﺔ ﻓﻲ اﻟﻤﻮاﻗﻒ اﻟﺼﻌﺒﺔ؟‬

‫ﺟﻠﺪ اﻟﺬات‬ ‫‪..........................................................‬‬

‫واﻟﺼﻮت‬
‫‪ -٢‬اﻳﻪ اﻟﻤﻮاﻗﻒ اﻟﻠﻲ ﻏﺎﻟﺒﺎ ﺑﺘﺘﻜﻠﻢ ﻓﻴﻬﺎ‬
‫ﻛﺪة ﻋﻦ ﻧﻔﺴﻚ؟‬
‫اﻟﺪاﺧﻠﻲ‬ ‫‪..........................................................‬‬
‫ﺗﺪرﻳﺐ ‪٥‬‬ ‫‪ -٣‬ﺷﻌﻮرك اﻳﻪ ﻟﻤﺎ ﺗﻌﻤﻞ ﻛﺪة؟‬
‫‪..........................................................‬‬

‫‪ -٤‬ﺗﺨﻴﻞ ﺷﻜﻞ اﻟﺼﻮت اﻟﺪاﺧﻠﻲ‬

‫ﻫﻞ ﻫﻮ ﺻﻮﺗﻚ وﻻ ﺣﺪ ﻛﺎن ﺑﻴﻨﺘﻘﺪك؟‬
‫‪..........................................................‬‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪15‬‬
 ‫ﺟﻠﺪ اﻟﺬات‬ ‫ازاي ﺗﺮد ﻋﺎﻟﺼﻮت ؟‬
‫واﻟﺼﻮت‬
‫اﻟﺪاﺧﻠﻲ‬
‫ﺗﺪرﻳﺐ ‪٦‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪16‬‬

 ‫‪ü‬اﻳﻪ اﻟﺪﻟﻴﻞ ‪ ,‬ﻣﻊ وﺿﺪ؟‬
‫‪...............................................ü‬‬
‫‪ü‬ﻫﻞ اﻟﺼﻮت دة رأي ﻗﺎﺑﻞ ﻟﻠﻨﻘﺎش وﻻ ﺣﻘﻴﻘﺔ؟‬
‫‪...............................................ü‬‬
‫‪ü‬ﻟﻮ ﻟﻲ ﺻﺪﻳﻖ ﻓﻲ ﻧﻔﺲ اﻟﻮﺿﻊ ﻫﻘﻮﻟﻪ اﻳﻪ؟‬
‫‪...............................................ü‬‬
‫‪ü‬ﻫﻞ ﻓﻴﻪ اي ﺷﺊ اﻳﺠﺎﺑﻲ ﻓﻴﺎ او ﻓﻲ اﻟﻤﻮﻗﻒ؟‬
‫‪...............................................ü‬‬
‫‪ü‬اﻳﻪ اﻻﺛﺮ اﻟﻨﻔﺴﻲ اﻟﺴﻠﺒﻲ ﻟﻠﻜﻼم ﻣﻊ ﻧﻔﺴﻲ ﺑﺎﻟﺸﻜﻞ‬
‫دة؟‬
‫‪................................................ü‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪17‬‬

 ‫ﺟﻠﺪ اﻟﺬات‬ ‫ﺗﺨﻴﻞ ﺷﻜﻞ اﻟﺼﻮت‬
‫واﻟﺼﻮت‬
‫اﻟﺪاﺧﻠﻲ‬
‫ﺗﺪرﻳﺐ ‪٧‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪18‬‬

Self compassion
‫رﺣﻤﺔ اﻟﻨﻔﺲ‬
 Self ‫ﻣﻘ ﻴ ﺎس ا ﻟ ﺘ ﻌﺎﻃﻒ ﻣ ﻊ‬
compassion ‫اﻟﻨﻔﺲ؟‬
‫رﺣﻤﺔ اﻟﻨﻔﺲ‬
١ ‫ﺗﺪرﻳﺐ‬

Dr Mohamed Ibrahim Self-esteem 20

 ‫ﺳﺠﻞ ‪ü‬‬
‫ﻣﺶ ﻗﺎدر اﺗﻌﺎﻃﻒ ﻣﻊ ﻧﻔﺴﻲ‬
‫ﻟﻮ ﺣﺪث ﺳﺎﺑﻲ ﺣﺼﻞ ﺑﻠﻮم ﻧﻔﺴﻲ ﺗﻠﻘﺎﺋﻴﺎ ﺑﺪون ﺗﻘﻴﻴﻢ ﻟﻠﻤﻮﻗﻒ‬
‫اﻧﺎ ﻻ اﺳﺘﺤﻖ ﺑﺬل ﺷﻲء ﺟﻴﺪ ﻟﻨﻔﺴﻲ‬
‫اﻧﺎ ﻧﺎﻗﺪ ﻋﻨﻴﻒ ﻟﻨﻔﺴﻲ ﻟﻮ اﻟﺪﻧﻴﺎ ﻣﻤﺸﻴﺘﺶ زي اﻟﻤﺘﻮﻗﻊ‬
‫اﻧﺎ ﻧﺎﻗﺪ ﻋﻨﻴﻒ ﻟﻨﻔﺴﻲ ﻟﻮ اﻟﺪﻧﻴﺎ ﻣﺸﻴﺖ ﻛﻮﻳﺲ‬
‫ﻟﻤﺎ أﻛﻮن ﻓﻲ وﻗﺖ ﺻﻌﺐ ﻣﺒﻘﺪرش اﻋﻤﻞ ﺣﺎﺟﺔ ﻟﻨﻔﺴﻲ ﺗﺨﻔﻒ ﻋﻨﻬﺎ‬
‫ﻣﺮﻛﺰ ﺟﺪا ﻣﻊ ﻏﻠﻄﺎﺗﻲ وأﺧﻄﺎﺋﻲ وﻣﺶ ﻗﺎدر اﺗﺨﻄﺎﻫﺎ‬
‫ﻟﻮ ﻋﻤﻠﺖ ﻋﻠﻄﺔ ﺑﻌﻴﺶ ﻧﻔﺴﻲ وﻗﺖ ﻗﺎﺳﻲ ﺟﺪا‬
‫ﻟﻤﺎ ﺑﻜﻮن ﺑﻌﺎﻧﻲ ﻣﺒﺘﻬﻤﺶ ﺑﻨﻔﺴﻴﺘﻲ‬
‫ﻣﺶ ﻗﺎدر اﺗﻘﺒﻞ اﻧﻲ اﻏﻠﻂ ﻓﻲ ﺣﺎﺟﺔ او ﻣﺄدﻳﺶ ﻓﻴﻬﺎ ﻛﻮﻳﺲ‬
‫ﺑﻔﻜﺮ ﻛﺘﻴﺮ ﺟﺪا ف ﻋﻴﻮﺑﻲ وﻣﺒﻘﺪرش اﺗﺨﻄﺎﻫﺎ‬
‫ﻣﺒﺒﻘﺎش ﺷﺨﺺ ﻟﻄﻴﻒ ﻣﻊ ﻧﻔﺴﻲ ﻟﻤﺎ ﺑﻜﻮن ﺑﻤﺮ ﺑﻮﻗﺖ ﺳﺊ ﻋﺎﻃﻔﻴﺎ‬
‫ﻟﻤﺎ اﻏﻠﻂ ﻏﻠﻄﺔ ﺑﺤﺲ اﻧﻲ اﺳﺘﺤﻖ اﻟﻌﻘﺎب‬
‫ﺑﺤﺲ اﻧﻲ اﻟﺸﺨﺺ اﻟﻮﺣﻴﺪ اﻟﻔﺎﺷﻞ واﻟﺪﻧﻴﺎ ﻣﺶ ﻣﺸﻴﺔ ﻣﻌﺎه‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪21‬‬
 ‫• ﻣﺎذا ﺗﺘﻮﻗﻊ ﺣﺪوﺛﻪ ﻓﻲ اﻟﻴﻮم اﻟﺬي‬
‫‪Self‬‬ ‫ﺳﺘﻨﺘﻘﺪ ﻓﻴﻪ ﻧﻔﺴﻚ ؟‬
‫‪compassion‬‬ ‫• ‪.................................‬‬
‫رﺣﻤﺔ اﻟﻨﻔﺲ‬ ‫• ﻣﺎذا ﺗﺘﻮﻗﻊ ﺣﺪوﺛﻪ ﻓﻲ اﻟﻴﻮم اﻟﺬي‬
‫ﺳﺘﻜﻮن ﻓﻴﻪ ﻟﻄﻴﻔﺎ ﻣﻊ ﻧﻔﺴﻚ ؟‬
‫ﺗﺪرﻳﺐ ‪٢‬‬
‫• ‪.................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪22‬‬

 ‫ﻳﻮم‬ ‫ﻳﻮم‬ ‫ﻳﻮم‬ ‫ﻳﻮم‬ ‫ﻳﻮم‬ ‫ﻳﻮم‬ ‫اﻟﻴﻮم ﻳﻮم‬
‫ﻳﻮم ﺻﻌﺐ‬ ‫ﻳﻮم ﻟﻄﻴﻒ‬ ‫ﻳﻮم ﺻﻌﺐ‬ ‫ﻳﻮم ﻟﻄﻴﻒ‬ ‫ﻳﻮم ﺻﻌﺐ‬ ‫ﻳﻮم ﻟﻄﻴﻒ‬ ‫ﻳﻮم ﺻﻌﺐ‬
‫اﻻﺣﺪاث اﻻﻳﺠﺎﺑﻴﺔ‬
‫اﻻﺣﺪاث اﻟﺴﻠﺒﻴﺔ‬
‫ﻫﻞ أﻧﺠﺰت اﻟﻴﻮم‬
‫ﻛﻴﻒ ﻛﺎن ﺷﻌﻮرك‬

‫ﻗﺎرن ﺗﻮﻗﻌﺎﺗﻚ ﺑﻤﺎ ﺣﺪث ﺑﺎﻟﻔﻌﻞ ؟‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪23‬‬

 ‫* اﻟﺘﻌﺮف ﻋﻠﻲ اﻟﺘﻔﻜﻴﺮ اﻟﻨﺎﻗﺪ‪:‬‬
‫‪Self‬‬ ‫‪ -١‬اﻳﻪ اﻟﺤﺎﺟﺎت اﻟﻠﻲ ﺑﺘﺨﻠﻴﻨﻲ اﻓﻜﺮ ﻛﺪة ؟‬
‫‪.............................................‬‬
‫‪compassion‬‬ ‫‪ -٢‬اﻳﻪ اﻟﻜﻼم اﻟﻠﻲ ﺑﻘﻮﻟﻪ ﻟﻨﻔﺴﻲ ؟‬
‫رﺣﻤﺔ اﻟﻨﻔﺲ‬ ‫‪.............................................‬‬
‫‪ -٣‬اﻧﺎ ﻣﺼﺪق اﻻﻓﻜﺎر دي ﺑﻨﺴﺒﺔ اد اﻳﻪ؟‬
‫ﺗﺪرﻳﺐ ‪٣‬‬
‫‪.............................................‬‬
‫‪ -٤‬اﻳﻪ اﻟﺸﻌﻮر اﻟﻠﻲ ﺣﺎﺳﺲ ﺑﻴﻪ ؟‬
‫‪.............................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪24‬‬

 ‫ﻃﺮﻳﻘﺔ ﺗﻔﻜﻴﺮك واﻧﺖ ﺑﺘﺠﻠﺪ ذاﺗﻚ‬

‫ﻣﺎ ﻫﻮ اﻟﻤﺤﻔﺰ؟‬

‫اﻟﻤﺸﺎﻋﺮ اﻟﻠﻲ ﺣﺎﺳﺲ ﺑﻴﻬﺎ ودرﺟﺘﻬﺎ؟‬ ‫اﻟﺠﺰء اﻟﻨﺎﻗﺪ اﻟﻠﻲ ﺟﻮاﻳﺎ رأﻳﻪ اﻳﻪ؟‬
‫‪.................................................... ....................................................‬‬

‫اﻟﺴﻠﻮﻛﻴﺎت واﻻﻋﺮاض اﻟﺠﺴﺪﻳﺔر اﻟﻤﺼﺎﺣﺒﺔ‬ ‫ﻧﺒﺮة ﺻﻮﺗﻪ ﻋﺎﻣﻠﻪ ازاي؟‬

‫‪ ....................................................‬ﻟﻠﺸﻌﻮر؟‬
‫‪....................................................‬‬ ‫ﻣﺼﺪق ﺑﻨﺴﺒﺔ ﻛﻢ ‪ ٪‬؟‬
‫‪....................................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪25‬‬

 ‫ﺑﻌﺪ ﻛﺪة ‪:‬‬
‫‪ -١‬اﻳﻪ اﻟﻨﺼﻴﺤﺔ اﻟﻠﻲ ﻣﻤﻜﻦ اﻗﻮﻟﻬﺎ ﻟﺤﺪ ﺑﺤﺒﻪ ﻓﻲ ﻧﻔﺲ‬
‫‪Self‬‬ ‫اﻟﻤﻮﻗﻒ دة؟‬

‫‪compassion‬‬
‫‪.......................................................‬‬
‫‪ -٢‬اﻟﺠﺰء اﻟﻤﺘﻌﺎﻃﻒ اﻟﻠﻲ ﺟﻮاﻳﺎ ﻋﺎﻳﺰ ﻳﻘﻮل اﻳﻪ ﻟﻠﺠﺰء اﻟﻨﺎﻗﺪ؟‬

‫رﺣﻤﺔ اﻟﻨﻔﺲ‬ ‫‪.......................................................‬‬

‫‪ -٣‬اﻳﻪ اﻟﻠﻲ ﻫﻜﺴﺒﻪ ﻟﻮ اﺗﻜﻠﻤﺖ ﻣﻊ ﻧﻔﺴﻲ ﺑﺸﻜﻞ اﻛﺜﺮ‬
‫ﺗﺪرﻳﺐ ‪٤‬‬ ‫رﺣﻤﺔ؟‬
‫‪.......................................................‬‬
‫‪ -٤‬اﻳﻪ اﻟﻠﻲ ﻣﻤﻜﻦ اﻋﻤﻠﻪ دﻟﻮﻗﺘﻲ ﻳﺨﻔﻒ ﻋﻨﻲ اﻷﻟﻢ دة ؟‬
‫‪.......................................................‬‬
‫‪ -٥‬ﻫﻞ ﻓﻴﻪ ﻇﺮوف ﻣﻌﻴﻨﺔ اﻧﺎ ﻓﻴﻬﺎ ادت ﻟﻜﺪة؟‬
‫‪.......................................................‬‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪26‬‬
 ‫دون اﻟﻔﻜﺮة اﻟﻨﻬﺎﺋﻴﺔ اﻻﻛﺜﺮ رﺣﻤﺔ ‪ ،‬وﻓﻬﻢ اﻟﻤﺸﺎﻋﺮ اﻟﻠﻲ‬
‫ﺣﺎﺳﺲ ﺑﻴﻬﺎ دﻟﻮﻗﺘﻲ ﺑﻌﺪ اﻟﺘﻘﻴﻴﻢ‬
‫‪. ...................................................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪27‬‬

‫ﻃﺮﻳﻘﺔ ﺗﻔﻜﻴﺮك‬
‫ﺗﺪرﻳﺐ ‪٥‬‬
 ‫ﻃﺮﻳﻘﺔ ﺗﻔﻜﻴﺮك واﻧﺖ ﻣﺘﻌﺎﻃﻒ ﻣﻊ ﻧﻔﺴﻚ‬
‫ﺗﻨﻔﺲ ﺑﺒﻄﺊ ‪ ،‬اﺳﺘﺤﻀﺮ اﻟﺼﻮرة اﻟﺘﻌﺎﻃﻔﻴﺔ ﻟﻨﻔﺴﻚ واﺳﻤﺢ ﻟﻤﺸﺎﻋﺮك ﺑﺎﻻﻧﻄﻼق‬

‫اﻟﺼﻮرة اﻟﺘﻌﺎﻃﻔﻴﺔ ﻣﻨﻲ ﺗﺤﺐ ﺗﻘﻮل اﻳﻪ ﻓﻲ اﻟﻤﻮﻗﻒ دا؟‬

‫‪...................................................................................................................................‬‬
‫اﻳﻪ اﻟﻨﺼﻴﺤﺔ اﻟﻲ ﻫﻘﺪﻣﻬﺎ ﻟﺼﺪﻳﻖ اﻧﺎ ﺑﻬﺘﻢ ﻻﻣﺮه ﺟﺪا وﺣﺎﺳﺲ ﺑﻨﻔﺲ اﻟﺸﻌﻮر دي‬
‫‪...................................................................................................................................‬‬
‫اﻳﻪ اﻟﻠﻲ ﻫﻜﺴﺒﻪ ﻟﻮ اﺗﻜﻠﻤﺖ ﻣﻊ ﻧﻔﺴﻲ ﺑﺸﻜﻞ اﻛﺜﺮ رﺣﻤﺔ‬
‫‪...................................................................................................................................‬‬
‫اﻳﻪ اﻟﻠﻲ ﻣﻤﻜﻦ اﻋﻤﻠﻪ دﻟﻮﻗﺘﻲ ﻳﺨﻔﻒ ﻋﻨﻲ اﻷﻟﻢ دة‬
‫‪...................................................................................................................................‬‬
‫ﻫﻞ ﻓﻴﻪ ﻇﺮوف ﻣﻌﻴﻨﺔ اﻧﺎ ﻓﻴﻬﺎ ادت ﻟﻜﺪة‬
‫‪...................................................................................................................................‬‬
‫ﻫﻞ ﻓﻴﻪ رؤﻳﺔ ﺗﺎﻧﻴﺔ ﻟﻠﻤﻮﻗﻒ ؟‬
‫‪...................................................................................................................................‬‬
‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪29‬‬
 ‫اﻗﺮأ اﻓﻜﺎر اﻟﺠﺰء اﻟﺘﻌﺎﻃﻔﻲ ﺑﺪاﺧﻠﻚ وﺗﺄﻛﺪ ان ﻧﺒﺮة ﺻﻮﺗﻪ ﻃﻴﺒﺔ‬
‫ﻣﺎ ﻫﻮ اﻻﺳﺘﻨﺘﺎج اﻟﺘﻌﺎﻃﻔﻲ اﻟﻤﺴﺎﻋﺪ ﻟﻲ ﻻﺳﺘﺒﺪال اﻟﻨﺎﻗﺪ اﻟﺪاﺧﻠﻲ‬
‫‪................................................................................................................‬‬

‫ﻣﺼﺪق أﻓﻜﺎر اﻟﺠﺰء اﻟﺘﻌﺎﻃﻔﻲ ﺑﻨﺴﺒﺔ ﻛﻢ ‪ ٪‬؟‬ ‫ﻣﺼﺪق أﻓﻜﺎر اﻟﺠﺰء اﻟﻨﺎﻗﺪ ﺑﻨﺴﺒﺔ ﻛﻢ ‪ ٪‬؟‬
‫‪....................................................... .......................................................‬‬
‫‪....................................................... .......................................................‬‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪30‬‬

 Self
compassion Self-soothing Activities
‫رﺣﻤﺔ اﻟﻨﻔﺲ‬
٦ ‫ﺗﺪرﻳﺐ‬

Dr Mohamed Ibrahim Self-esteem 31

‫ﻫﻨﺪور ﻋﻠﻰ؟‬
‫ﺗﺪرﻳﺐ ‪٧‬‬
 ‫ﻫﻨﺪور ﻋﻠﻰ؟‬

‫اﻟﻤﺤﻔﺰات‬

‫إﺷﺎرات‬
‫رد اﻟﻔﻌﻞ‬
‫اﻟﺨﻄﺮ‬

‫‪Dr Mohamed Ibrahim‬‬ ‫‪Self-esteem‬‬ ‫‪33‬‬

 Dr Mohamed Ibrahim
Thank you Self – esteem workshop

Practical book

Dr Mohamed Ibrahim Self-esteem 34