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This workbook is a companion to I Hate Myself, published in 2025. It is designed to guide you through the challenge of replacing self-hatred with self-compassion. As a therapist, I have seen the exhausting weight of self-hatred. It impacts your relationships, undermines your accomplishments, and tells you that you are fundamentally flawed. You may have lived with these feelings for so long that it feels like an unchangeable part of who you are. It isn’t. Self-hatred is learned—and that means it can be unlearned. The process isn’t easy, but you can reclaim your life from self-hatred. I’ve designed this workbook to serve two complementary purposes. First, it functions as a practical extension of the concepts explored in I Hate Myself, which discusses strategies and approaches for overcoming self-hatred, while helping you understand the theory behind the practice. Second, and perhaps most importantly, it provides a framework for therapeutic work—a shared roadmap that you and your therapist can navigate together. This workbook follows the structure of I Hate Myself, so each chapter here corresponds to the same-numbered chapter there. The material in this workbook summarizes the key concepts and builds on them, offering new activities for you to practice these therapeutic techniques. These activities are designed to be revisited and gradually integrated into how you think and feel about yourself. You will notice that some activities overlap or encourage you to retread similar exercises. This repetition is by design. Overcoming self-hatred involves altering your ingrained patterns of thinking, which takes time and practice. Eventually, you will learn new behaviors, skills, and thoughts, which can replace the harmful ones that self-loathing creates and perpetuates. Some activities will resonate immediately; others may feel uncomfortable, unhelpful, or even triggering. This variability is normal and expected. I encourage you to work through this material at a pace that feels manageable, always in consultation with your therapist, who can help you process what arises. Self-hatred often accompanies conditions like depression, anxiety, borderline personality disorder, and eating disorders. If you’re managing any of these conditions, know that addressing self-hatred is not separate from your treatment—it’s a part of it. By developing self-compassion and understanding, many people find that they can change their thoughts and behaviors in a positive way. Throughout this workbook, you’ll be asked to examine your core beliefs, let go of self-blame, and make space to give your future self a better and more compassionate life. I hope this workbook helps you take those vital, and sometimes daunting, first steps toward realizing that you have been wrong about who you are and in so doing replace all the negative lessons of your past with a deep and enduring kindness toward yourself. Please note that there are some suggestions for the therapist scattered throughout the book. I’ve set these in italics to make them easy to spot.