ENOUGH PSYCHOLOGY-BACKED WAYS TO STOP PUTTING YOURSELF DOWN Enough: Psychology-Backed Ways to Stop Putting Yourself Down is a powerful and compassionate self-help guide for anyone who has ever struggled with self-criticism, low self-worth, or the belief that they are never "good enough." Drawing on psychological research, neuroscience, and real-world tools, this book helps readers confront their inner critic and transform their self-perception-permanently and meaningfully. In a society obsessed with perfection and performance, self-criticism can feel like a natural reflex. We internalize harsh voices from our past-parents, teachers, peers-and let them become the lens through which we judge our every word, choice, and flaw. This book doesn't ask you to "fake positivity." Instead, it offers a grounded, science-backed roadmap to healing, based on the idea that true growth starts not with shame, but with self-compassion. The book begins by revealing the hidden cost of self-criticism, including its damaging effects on mental health, resilience, creativity, and relationships. It helps readers identify their inner critic-that internal voice that whispers, "You're not enough,"-and traces its roots in early life experiences, perfectionism, and societal expectations. From there, readers are introduced to the psychology of self-worth and taught to recognize the cognitive distortions-like black-and-white thinking, catastrophizing, and mind reading-that distort our sense of reality and keep us trapped in a negative self-image. Through the use of Cognitive Behavioral Therapy (CBT) techniques, the book guides readers in reframing their inner narrative. One of the central tenets of enough is that language shapes identity. Readers will explore how their self-talk-those automatic, often unconscious messages we repeat to ourselves-can either build or destroy self-confidence. With practical tools and reflective exercises, the book shows how to shift from harsh inner dialogue to empowering internal support. The science of neuroplasticity is then brought into focus, demonstrating that the brain can change, adapt, and grow. By forming new neural pathways through repetition and mindfulness, readers can literally rewire their brains to default to compassion over criticism. A deep dive into self-compassion (with contributions from the work of experts like Dr. Kristin Neff) explains why being kind to oneself is not weakness, but a proven strength. The book also challenges the trap of comparison culture, urging readers to step off the treadmill of external validation and embrace their unique journey. Practicality is at the heart of this guide. Readers are provided with a toolkit of daily habits that heal, including journaling, grounding exercises, healthy boundaries, and morning rituals that reinforce self-respect. A special chapter explores the role of therapy and support systems, helping readers understand when professional help is needed and how to access it. Importantly, Enough also addresses the inevitability of setbacks. Readers learn that self-worth isn't about being flawless-it's about how we speak to ourselves when we fall. The book closes with a powerful reminder: you are not broken, unworthy, or behind. You are a work in progress, and that's more than enough. This book is a must-read for anyone looking to silence their inner saboteur and live a life built on authenticity, self-respect, and inner peace. It's a practical companion on the journey from self-doubt to self-acceptance. Why your brain is wired to be self-critical and how to change that Tools from CBT, mindfulness, and neuroscience to rewire thought patterns How to build self-worth without relying on external validation Daily habits and reflections to replace shame .