| Introduction |
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1 | (6) |
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2 | (1) |
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3 | (1) |
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4 | (1) |
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4 | (1) |
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5 | (2) |
| Part 1 Introducing CBT Basics |
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7 | (72) |
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Chapter 1 You Feel the Way You Think |
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9 | (12) |
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Using Scientifically Tested Methods |
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10 | (1) |
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11 | (1) |
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Combining science, philosophy and behaviour |
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11 | (1) |
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Progressing from problems to goals |
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12 | (1) |
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Making the Thought-Feeling Link |
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12 | (4) |
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Emphasising the meanings you attach to events |
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13 | (3) |
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16 | (1) |
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16 | (2) |
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18 | (3) |
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Chapter 2 Spotting Errors in Your Thinking |
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21 | (22) |
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Catastrophising: Turning Mountains Back Into Molehills |
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22 | (2) |
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All-or-Nothing Thinking: Finding Somewhere In-between |
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24 | (2) |
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Fortune-Telling: Stepping Away From the Crystal Ball |
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26 | (1) |
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Mind-Reading: Taking Your Guesses with a Pinch of Salt |
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27 | (2) |
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Emotional Reasoning: Reminding Yourself That Feelings Aren't Facts |
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29 | (2) |
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Overgeneralising: Avoiding the Part/Whole Error |
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31 | (1) |
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Labelling: Giving Up the Rating Game |
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32 | (1) |
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Making Demands: Thinking Flexibly |
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33 | (2) |
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Mental Filtering: Keeping an Open Mind |
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35 | (2) |
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Disqualifying the Positive: Keeping the Baby and Throwing Out the Bathwater |
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37 | (1) |
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Low Frustration Tolerance: Realising You Can Bear the 'Unbearable' |
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38 | (1) |
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Personalising: Removing Yourself from the Centre of the Universe |
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39 | (4) |
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Chapter 3 Tackling Toxic Thoughts |
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43 | (12) |
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43 | (1) |
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Making the thought-feeling link |
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44 | (1) |
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Becoming more objective about your thoughts |
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44 | (1) |
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Stepping Through the ABC Form I |
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44 | (5) |
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Creating Constructive Alternatives: Completing the ABC Form II |
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49 | (6) |
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Chapter 4 Designing and Conducting Behavioural Experiments |
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55 | (12) |
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Seeing for Yourself: Reasons for Doing Behavioural Experiments |
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56 | (1) |
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57 | (2) |
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Seeking Evidence to See Which Theory Best Fits the Facts |
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59 | (2) |
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61 | (2) |
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63 | (1) |
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Ensuring Successful Behavioural Experiments |
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64 | (1) |
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Keeping Records of Your Experiments |
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65 | (2) |
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Chapter 5 Pay Attention! Refocusing and Retraining Your Awareness |
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67 | (12) |
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Training in Task Concentration |
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68 | (5) |
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69 | (2) |
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Tuning in to tasks and the world around you |
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71 | (2) |
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Tackling the task concentration record sheet |
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73 | (1) |
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73 | (8) |
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Being present in the moment |
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74 | (1) |
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Letting your thoughts pass by |
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74 | (1) |
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Discerning when not to listen to yourself |
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75 | (1) |
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Incorporating mindful daily tasks |
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75 | (1) |
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Tolerating upsetting images and unpleasant ideas |
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76 | (3) |
| Part 2 Charting The Course: Defining Problems And Setting Goals |
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79 | (50) |
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Chapter 6 Exploring Emotions |
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81 | (25) |
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82 | (1) |
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83 | (1) |
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Understanding the Anatomy of Emotions |
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84 | (1) |
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Comparing Healthy and Unhealthy Emotions |
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85 | (14) |
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Spotting the difference in thinking |
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95 | (2) |
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Spotting the difference in behaving, and ways you want to behave |
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97 | (1) |
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Spotting the difference in what you focus on |
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98 | (1) |
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Seeing Similarities in Your Physical Sensations |
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99 | (1) |
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Identifying Feelings about Feelings |
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100 | (2) |
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Defining Your Emotional Problems |
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102 | (4) |
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102 | (1) |
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Rating your emotional problem |
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102 | (4) |
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Chapter 7 Identifying Solutions That Cause You Problems los When Feeling Better Can Make Your Problems Worse |
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106 | (13) |
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Getting Over Depression without Getting Yourself Down |
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107 | (1) |
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Loosening Your Grip on Control |
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108 | (1) |
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Feeling Secure in an Uncertain World |
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109 | (2) |
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Surmounting the Side Effects of Excessive Safety-Seeking |
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111 | (2) |
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Wending Your Way Out of Worry |
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113 | (1) |
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Preventing the Perpetuation of Your Problems |
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114 | (1) |
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Helping Yourself: Putting the Petals on Your Vicious Flower |
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115 | (4) |
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Chapter 8 Setting Your Sights on Goals |
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119 | (10) |
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Putting SPORT into Your Goals |
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120 | (1) |
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Homing In on How You Want to Be Different |
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121 | (1) |
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Setting goals in relation to your current problems |
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121 | (1) |
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122 | (1) |
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Maximising Your Motivation |
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122 | (9) |
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Identifying inspiration for change |
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122 | (1) |
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Focusing on the benefits of change |
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123 | (1) |
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Completing a cost-benefit analysis |
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123 | (2) |
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125 | (4) |
| Part 3 Putting CBT Into Action |
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129 | (138) |
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Chapter 9 Standing Up to Anxiety and Facing Fear |
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131 | (12) |
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Acquiring Anti-Anxiety Attitudes |
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131 | (3) |
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Thinking realistically about the probability of bad events |
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131 | (1) |
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Avoiding extreme thinking |
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132 | (1) |
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Taking the fear out of fear |
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132 | (2) |
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134 | (3) |
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134 | (1) |
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134 | (1) |
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Repeatedly confronting your fears |
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135 | (1) |
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Keeping your exposure challenging but not overwhelming |
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135 | (2) |
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Shedding safety behaviours |
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137 | (1) |
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Recording your fear-fighting |
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137 | (1) |
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Overriding Common Anxieties |
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137 | (6) |
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Socking it to social anxiety |
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138 | (1) |
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138 | (1) |
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138 | (1) |
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139 | (1) |
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Dealing with post-traumatic stress disorder |
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139 | (1) |
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Hitting back at fear of heights |
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140 | (3) |
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Chapter 10 Abolishing Addictions |
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143 | (18) |
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Putting a Name to Your Problem |
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143 | (2) |
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Familiarising Yourself with the Many Faces of Addiction |
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145 | (2) |
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Accepting Yourself and Your Addiction |
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147 | (1) |
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Securing Suitable Support |
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148 | (1) |
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148 | (5) |
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149 | (2) |
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Being honest about the benefits |
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151 | (2) |
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Transforming Intention into Action |
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153 | (6) |
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154 | (1) |
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Cruising through cravings |
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154 | (1) |
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Extending the time between urge and action |
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155 | (1) |
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155 | (1) |
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Putting positive obstacles in place |
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156 | (1) |
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Leaving nothing to chance |
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157 | (1) |
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Creating constructive conditions for continued recovery |
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157 | (1) |
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158 | (1) |
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Taking up supportive socialising |
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159 | (1) |
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Planning to Prevent Relapse |
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159 | (2) |
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Chapter 11 Building a Better Body Image and Beating BDD |
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161 | (22) |
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Making Friends with the Mirror |
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162 | (5) |
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163 | (1) |
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Do I have an eating disorder? |
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164 | (1) |
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Considering hypothetical cases |
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165 | (2) |
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Taking Advertising and Media Messages with a Pinch of Salt |
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167 | (6) |
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Recognising your own body image issues |
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167 | (4) |
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171 | (1) |
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Seeing yourself as a whole person |
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171 | (2) |
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Saluting Your Body for Services Rendered |
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173 | (4) |
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Enjoying scintillating sensations |
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174 | (1) |
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175 | (1) |
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Valuing your vehicle for experience |
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176 | (1) |
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Choosing to Change for All the Right Reasons |
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177 | (6) |
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179 | (1) |
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180 | (1) |
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181 | (2) |
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Chapter 12 Deconstructing and Demolishing Depression |
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183 | (18) |
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Understanding the Nature of Depression |
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184 | (1) |
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Looking at What Fuels Depression |
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185 | (1) |
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Going Round and Round in Your Head: Ruminative Thinking |
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186 | (3) |
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Catching yourself in the act |
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187 | (1) |
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Arresting ruminations before they arrest you |
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188 | (1) |
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Activating Yourself as an Antidepressant |
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189 | (3) |
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190 | (1) |
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Dealing with the here and now: Solving problems |
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190 | (2) |
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Taking care of yourself and your environment |
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192 | (1) |
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ACTing against Depression |
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192 | (4) |
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193 | (1) |
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194 | (1) |
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195 | (1) |
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Managing Suicidal Thoughts |
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196 | (1) |
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Contemplating Complex Forms of Depression |
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196 | (5) |
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197 | (1) |
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197 | (1) |
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198 | (3) |
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Chapter 13 Sleeping Soundly |
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201 | (10) |
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Assessing Your Sleep Situation |
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202 | (1) |
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Eliminating Unhelpful Sleep Expectations |
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202 | (2) |
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Getting Into a Clean Sleep Routine |
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204 | (7) |
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204 | (1) |
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Establishing a sleep window |
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205 | (1) |
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Slowing down on stimulation |
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206 | (1) |
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Building a better bedtime routine |
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206 | (1) |
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207 | (1) |
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Limiting the (blue) light |
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207 | (1) |
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Making your bedroom oh-so-cosy |
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207 | (4) |
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Chapter 14 Overcoming Obsessions |
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211 | (14) |
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Identifying and Understanding Obsessional Problems |
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212 | (3) |
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Understanding obsessive-compulsive disorder (OCD) |
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213 | (2) |
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Identifying Unhelpful Behaviours |
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215 | (1) |
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Acquiring Anti-Obsessional Attitudes |
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216 | (4) |
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Tolerating doubt and uncertainty |
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216 | (1) |
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216 | (1) |
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Treating your thoughts as nothing more than thoughts |
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217 | (1) |
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Being flexible and not trying too hard |
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218 | (1) |
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Using external and practical criteria |
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218 | (1) |
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Allowing your mind and body to do their own things |
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219 | (1) |
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Normalising physical sensations, emotions and unpleasant thoughts |
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219 | (1) |
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Facing Your Fears: Reducing (and Stopping) Rituals |
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220 | (2) |
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Putting up firm resistance |
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220 | (1) |
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Delaying and modifying rituals |
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221 | (1) |
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Being Realistic about Responsibility |
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222 | (3) |
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Dividing up your responsibility pie |
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222 | (2) |
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Retraining your attention |
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224 | (1) |
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Chapter 15 Overcoming Low Self-Esteem and Accepting Yourself |
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225 | (16) |
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Identifying Issues of Self-Esteem |
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226 | (1) |
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Developing Self-Acceptance |
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226 | (9) |
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Understanding that you have worth because you're human |
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227 | (1) |
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Appreciating that you're too complex to globally measure or rate |
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228 | (2) |
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Acknowledging your ever-changing nature |
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230 | (1) |
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Accepting your fallible nature |
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230 | (1) |
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230 | (3) |
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Using self-acceptance to aid self-improvement |
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233 | (1) |
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Understanding that acceptance doesn't mean giving up |
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234 | (1) |
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235 | (2) |
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Actioning Self-Acceptance |
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237 | (3) |
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Self-talking your way to self-acceptance |
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237 | (1) |
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Following the best-friend argument |
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238 | (1) |
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Dealing with doubts and reservations |
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239 | (1) |
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Selecting the Self-Help Journey to Self-Acceptance |
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240 | (1) |
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Chapter 16 Cooling Down Your Anger |
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241 | (20) |
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Discerning the Difference between Healthy and Unhealthy Anger |
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242 | (3) |
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Key characteristics of unhealthy anger |
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242 | (2) |
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Hallmarks of healthy anger |
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244 | (1) |
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Assembling Attitudes That Underpin Healthy Anger |
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245 | (5) |
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Putting up with other people |
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245 | (1) |
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Forming flexible preferences |
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246 | (2) |
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Accepting other people as fallible human beings |
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248 | (1) |
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248 | (1) |
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Developing high frustration tolerance |
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248 | (2) |
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Pondering the pros and cons of your temper |
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250 | (1) |
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Imparting Your Indignation in a Healthy Way |
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250 | (4) |
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Asserting yourself effectively |
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251 | (1) |
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252 | (1) |
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Using the disarming technique |
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253 | (1) |
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Acting Assertively in the Workplace |
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254 | (3) |
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Putting your point across positively |
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255 | (2) |
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257 | (1) |
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Dealing with Difficulties in Overcoming Anger |
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257 | (4) |
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Chapter 17 Healing Illness Anxiety |
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261 | (6) |
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Analysing the Anatomy of Illness Anxiety |
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262 | (1) |
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Getting to know Medically Unexplained Physical Sensations |
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263 | (1) |
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Minimising Your Fear of Missing an Important Symptom |
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264 | (1) |
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Feeling Secure in an Uncertain Body |
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265 | (2) |
| Part 4 Looking Backwards And Moving Forwards |
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267 | (84) |
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Chapter 18 Taking a Fresh Look at Your Past |
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269 | (18) |
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Exploring How Your Past Can Influence Your Present |
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270 | (1) |
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Identifying What Core Beliefs Are |
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271 | (3) |
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Introducing the three camps of core beliefs |
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272 | (1) |
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Seeing how your core beliefs interact |
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273 | (1) |
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Detecting Your Core Beliefs |
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274 | (2) |
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Following a downward arrow |
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274 | (1) |
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Picking up clues from your dreaming and screaming |
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275 | (1) |
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275 | (1) |
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276 | (1) |
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Understanding the Impact of Core Beliefs |
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276 | (3) |
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Spotting when you are acting according to old rules and beliefs |
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276 | (1) |
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Understanding that unhealthy core beliefs make you prejudiced |
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277 | (2) |
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Making a Formulation of Your Beliefs |
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279 | (3) |
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Limiting the Damage: Being Aware of Core Beliefs |
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282 | (1) |
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Developing Alternatives to Your Core Beliefs |
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283 | (4) |
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283 | (2) |
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285 | (2) |
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Chapter 19 Moving New Beliefs from Your Head to Your Heart |
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287 | (14) |
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Defining the Beliefs You Want to Strengthen |
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288 | (1) |
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Acting As If You Already Believe |
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289 | (1) |
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Building a Portfolio of Arguments |
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290 | (4) |
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Generating arguments against an unhelpful belief |
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290 | (2) |
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Generating arguments to support your helpful alternative belief |
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292 | (2) |
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Understanding That Practice Makes Imperfect |
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294 | (4) |
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Dealing with your doubts and reservations |
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294 | (1) |
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Zigging and zagging through the zigzag technique |
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295 | (2) |
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Putting your new beliefs to the test |
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297 | (1) |
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Nurturing Your New Beliefs |
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298 | (3) |
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Chapter 20 Heading for a Healthier and Happier Life |
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301 | (16) |
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Planning to Prevent Relapse |
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302 | (1) |
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302 | (2) |
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Choosing absorbing activities |
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302 | (1) |
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Matchmaking your pursuits |
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303 | (1) |
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Putting personal pampering into practice |
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304 | (1) |
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Overhauling Your Lifestyle |
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304 | (7) |
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306 | (2) |
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308 | (1) |
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308 | (3) |
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Living in Line with Your Values |
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311 | (6) |
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Reflecting your values through action |
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314 | (2) |
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Staying focused on what's most important |
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316 | (1) |
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316 | (1) |
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Chapter 21 Overcoming Obstacles to Progress |
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317 | (10) |
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Tackling Emotions That Get in the Way of Change |
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317 | (4) |
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318 | (1) |
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318 | (1) |
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319 | (1) |
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320 | (1) |
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Trying a little tenderness |
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321 | (1) |
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Adopting Positive Principles That Promote Progress |
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321 | (3) |
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Understanding that simple doesn't mean easy |
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321 | (1) |
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Being optimistic about getting better |
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322 | (1) |
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Staying focused on your goals |
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323 | (1) |
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Persevering and repeating |
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323 | (1) |
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Tackling Task-Interfering Thoughts |
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324 | (3) |
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Chapter 22 Psychological Gardening: Maintaining Your CBT Gains |
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327 | (10) |
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Knowing Your Weeds from Your Flowers |
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327 | (2) |
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329 | (4) |
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329 | (1) |
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Spotting where weeds may grow |
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330 | (2) |
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Dealing with recurrent weeds |
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332 | (1) |
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333 | (4) |
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333 | (2) |
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Being a compassionate gardener |
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335 | (2) |
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Chapter 23 Working with the Professionals |
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337 | (14) |
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Procuring Professional Help |
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337 | (5) |
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Thinking about the right therapy for you |
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339 | (1) |
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340 | (2) |
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Tracking Down the Right CBT Therapist for You |
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342 | (4) |
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Asking yourself the right questions |
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342 | (2) |
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Speaking to the specialists |
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344 | (2) |
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346 | (7) |
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Discussing issues during sessions |
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346 | (1) |
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Being active between sessions |
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347 | (4) |
| Part 5 The Part Of Tens |
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351 | (22) |
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Chapter 24 Ten Philosophies for Living That Work |
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353 | (8) |
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Assuming Emotional Responsibility: Owning the Way You Feel |
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353 | (1) |
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354 | (1) |
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Valuing Your Individuality |
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355 | (1) |
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Accepting That Life Can Be Unfair |
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355 | (1) |
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Understanding That Approval from Others Isn't Necessary |
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356 | (1) |
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Realising Love Is Desirable, Not Essential |
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357 | (1) |
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Tolerating Short-Term Discomfort |
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357 | (1) |
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Enacting Enlightened Self-Interest |
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358 | (1) |
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Pursuing Interests and Acting Consistently with Your Values |
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359 | (1) |
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359 | (2) |
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Chapter 25 Ten Self-Esteem Boosters That Don't Work |
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361 | (6) |
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362 | (1) |
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362 | (1) |
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Trying to Get Everyone to Like You |
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363 | (1) |
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Placing Yourself above Criticism |
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363 | (1) |
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Avoiding Failure, Disapproval, Rejection and Other Animals |
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364 | (1) |
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364 | (1) |
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Attempting to Feel More Significant by Controlling Others |
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365 | (1) |
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Over-Defending Your Self-Worth |
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365 | (1) |
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365 | (1) |
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Blaming Nature or Nurture for Your Problems |
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366 | (1) |
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Chapter 26 Ten Mythical Monsters of Mental Health |
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367 | (6) |
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Psychological Problems Mean You're Weak |
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367 | (1) |
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I Should Be Able to Get Better on My Own |
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368 | (1) |
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Mental Health Is an Either/Or Issue |
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368 | (1) |
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You Get Better All at Once |
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368 | (1) |
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The Drugs Don't Work; They Just Make You Worse |
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369 | (1) |
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Certain Types of Psychological Disorders Are Glamorous |
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370 | (1) |
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Mental Illness Is Unpreventable; It's Just Bad Luck |
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370 | (1) |
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Everyone Can Tell when a Person Has a Mental Illness |
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371 | (1) |
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Having a Mental Illness Means You're Dangerous |
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371 | (1) |
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Seeking Help Will Go on My Medical Record and Hurt My Future Prospects |
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372 | (1) |
| Part 6: Appendixes |
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373 | (22) |
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Appendix A: Recommended Resources |
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375 | (4) |
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379 | (16) |
| Index |
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395 | |
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