self-esteem is the opinion we have of ourselves. when we have healthy self-esteem, we tend to feel positive about ourselves and about life in general. it makes us better able to deal with life's ups and downs. when our self-esteem is low, we tend to see ourselves and our life in a more negative and critical perspective. we also feel less able to take on the challenges life throws at us. if you have low self-esteem or confidence, you may hide yourself away from social situations, stop trying new things, and avoid things you find challenging. "in the short term, avoiding challenging and difficult situations makes you feel a lot safer," says chris williams, professor of psychosocial psychiatry at the university of glasgow. "in the longer term, this can backfire because it reinforces your underlying doubts and fears. it teaches you the unhelpful rule that the only way to cope is by avoiding things." living with low self-esteem can harm your mental health, leading to problems like depression and anxiety. the 'self-esteem workbook' is to boost your self-esteem. first, it helps you identify the negative beliefs you have about yourself. you may tell yourself you're "too stupid" to apply for a new job, for example, or that "nobody cares" about you. second, start to write down evidence that challenges these negative beliefs: "i'm really good at cryptic crosswords" or "my sister calls for a chat every week". third, find good things about yourself. it might be your talents or skills someone tell you before or you are sure you have it. forth, try to be compassionate to yourself. find evidences daily that you do to ignite your self-esteem and thus self-confidence. love yourself first as well as be kind to yourself and then let it spill over to those around you, especially the loved ones. fifth, start saying 'no' to what you don't like. what do you say 'no' for? who do you say 'no' to and why? how you say it? how do you feel? you might feel inconfident at first, then it will get better and better. the last, but not least important, give yourself a challenge a day. try to do one 'new' thing each day. get out of your comfort zone. pad yourself at the back when these are done. give yourself a reward! all of the above are in this 'self-esteem workbook'. it's worthwhile to use it and surely improve your self-esteem, your situation, and your life to the better level. you will be amazed! you might start doing a few section at first if you feel overwhelmed. then try to catch up later on by gradually do more and more until done all sections. note: this workbook is for 100 days.