The Everything Guide to Cognitive Behavioral Therapy: Learn Positive and Mindful Techniques to Change Negative Behaviors

The Everything Guide to Cognitive Behavioral Therapy: Learn Positive and Mindful Techniques to Change Negative Behaviors

by Ellen Bowers
The Everything Guide to Cognitive Behavioral Therapy: Learn Positive and Mindful Techniques to Change Negative Behaviors

The Everything Guide to Cognitive Behavioral Therapy: Learn Positive and Mindful Techniques to Change Negative Behaviors

by Ellen Bowers

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Overview

A step-by-step guide to a positive outlook and a happier life!

Cognitive behavioral therapy (CBT) is a popular method of therapeutic treatment that involves examining both your thoughts and your actions. Proven to be an effective treatment for anxiety, depression, and eating and mood disorders, CBT helps you change dysfunctional emotions and thinking into positive, mindful, and compassionate behavior—toward yourself and others. The Everything Guide to Cognitive Behavioral Therapy is an informed but sensitive beginner's guide to this process, offering guidance on:
  • How CBT works as a treatment program.
  • Transforming negative thoughts into positive actions.
  • CBT and anxiety, depression, and mood disorders.
  • Using CBT to advance professionally.
  • Setting positive, attainable goals.
  • Developing a solid and helpful feedback system.

If you've been looking for a way to change your behavior or improve a negative mindset, this book is ideal for you. The Everything Guide to Cognitive Behavioral Therapy is the first step in embracing a mindful, healthy outlook on life.

Product Details

ISBN-13: 9781440556715
Publisher: Adams Media
Publication date: 04/18/2013
Series: Everything� Series
Pages: 304
Sales rank: 1,072,963
Product dimensions: 7.90(w) x 9.10(h) x 0.70(d)

About the Author

Ellen Bowers, PhD, is a mental health professional and recovery specialist. For more than thirty years, she has helped individuals to overcome issues with addictions, codependency, and the effects of these, including behavioral addiction and dysfunctional families. She holds a doctorate in psychology, a master's of science degree in education and psychology, and is a member of Mensa. She lives in Los Angeles, CA.

Table of Contents

Top 10 Things You Should Know about Cognitive Behavioral Therapy 10

Introduction 11

1 The Basics of Cognitive Behavioral Therapy 13

Definition of Cognitive Behavioral Therapy 14

How Can CBT Help Me? 15

Related Techniques 17

Addressing Negativity 18

Is This What You Want? 20

The Phases of Cognitive Behavioral Therapy 22

2 History of Cognitive Behavioral Therapy 27

How CBT Was Born 28

The Work of Albert Ellis 30

The Work of Aaron T. Beck 30

Classical Conditioning and B. R Skinner 33

Merging of Cognitive Therapy and Behavioral Therapy 35

Science or Art? 36

3 The Thought/Feeling Relationship 38

What Meanings Do You Attach to Events? 39

Mistaken Thoughts 41

Core Beliefs 43

Let It Go 46

Getting Out of Negative Cycles 48

The Perils of Black-and-White Thinking 50

Move Beliefs from Your Intellect to Your Essence 52

4 Applications for Cognitive Behavioral Therapy 54

Phobias 55

Post-Traumatic Stress Disorder 56

Eating Disorders 60

Pain Management 65

Fibromyalgia 67

Negative Nellies and Energy Vampires 70

5 The Big D-Depression 73

Aaron T. Beck's Perspective 74

Cognitive Biases of Depressed Individuals 74

What Is Depression? 80

Catching Ruminations 82

What about Suicidal Thoughts? 85

How CBT Can Help with Depression 87

6 Managing Anxiety 90

Face Your Fears Head-On 91

Exposure to Extinction 95

Social Anxiety 97

Living with Ambiguity 99

How CBT Can Help with Anxiety 102

7 Dealing with Anger 105

What Is Healthy Anger? 106

What Is Unhealthy Anger? 106

Using Cognitive Behavioral Therapy to Tame Anger 108

Deconstruct Attitudes Underlying Anger 108

Techniques for Communication 111

Managing Your Rage 113

8 Cooperating with a Therapist 117

How to Find a Good Cognitive Behavioral Therapist 118

Differences Between Cognitive Behavioral Therapy and Conventional Therapy 120

The Dog Ate My Homework! 122

Checking Your Progress 122

Dependency and Transference 124

Breaking Up with Your Therapist 125

9 Cognitive Behavioral Therapy for Children and Adolescents 128

Where Do They Get Those Behaviors? 129

Computer-Based Programs 130

Tracking Down Harmful Beliefs 133

Helping Children to Become Human 135

Special Stresses of Adolescence 137

When Is Therapy in Order? 141

10 Affirmations 147

Working with Negative Core Beliefs 148

Turning Negativity into Creativity 150

The Power of the Subconscious 151

Crafting Useful Affirmations 152

But They Seem Like Lies! 156

A Practice for Affirmations 156

11 Tame Your Brain 159

Moment-by-Moment Mindfulness 160

Meditation 161

Make Friends with the Enemy 165

Slow Your Thoughts 167

Welcome Serenity and Mental Peace 169

The Discipline of Focus 171

12 Visualization 174

Control the Contents of Your Mind 175

Control How You Process External Influences 177

A Visualization Practice 178

Create a Vision Board 179

But Does It Really Work? 182

Trust in Life 184

13 Use Cognitive Behavioral Therapy for Self-Esteem 187

Reality Check on Your Self-Esteem 188

Behaviors Toward Improved Self-Esteem 189

Identify Your Passions 191

Do What You Love! 193

Joyful Time Management 195

Claim Your Life 197

14 Cognitive Behavioral Therapy at Work 200

Crafting Your Responses 201

Difficult Boss 201

Difficult Coworkers 204

Managing Attitudes 208

Biding Your Time 211

Position Yourself Just Right 212

Use CBT to Get to the Edge 214

15 Craft Your Responses 217

A Look at Typical Fear-Driven Responses 218

How Should I Respond? 220

The Effort of Change 222

A Magnificent List of Freedom Responses 224

What Do You Deeply Desire? 227

Molding New Habits 230

16 Attention 232

Spot Check on Habitual Thoughts 233

Habitual Worry 234

Effects of Unnecessary Value Judgments 238

Awareness of Your Environment 240

Spontaneous Actions and Interactions 241

Compassion 244

17 Cognitive Behavioral Therapy and the Physical Body 247

Your Symptoms 248

Negative Thinking Can Actually Make You Sick! 252

Changing Thinking about the Symptoms 254

Changing Behavior in Regard to Symptoms 255

Restructure the Environment 258

Restructure Your Moods 259

18 Overhaul Your Relationships 261

Automatic Responses to Others 262

Embrace Real Love, Lose the False Love 266

Dramatic Detachment 269

Awareness and Transcendence 272

Spiritual Security 273

Profound Strength 274

19 Mind: What Is It? 276

Uh Oh, You've Lost Your Mind Once Again 277

How Your New Healthy Brain Functions 277

Forging New Synapses 278

Freedom from the Past 280

Constructing Meaning and Joy 282

Avoiding Backsliding 286

Keep Up CBT-Even If You Feel Good 287

Appendix A Helpful Websites 291

Appendix B Helpful Books 293

Index 297

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