Cognitive Behavioral Therapy: Recognize and Overcome Behaviors for a Healthier, Happier You

by Jayme Albin, Eileen Bailey, Steven Brodsky

Overview

Improve your outcomes by adjusting your thinking and changing your behavior with cognitive behavioural therapy

Are you struggling with destructive thoughts and self-defeating patterns? This book will help you discover powerful tools to identify and overcome anger, panic, stress, and other mood-related conditions by applying the principles of cognitive behavioral therapy to your daily life.

This book helps you learn the skills you need to take steps towards improving your outcomes in life, simply by changing how you think. It includes:

 • Practical tips and advice to help you deal with anxiety in your everyday life
 • Effective techniques for coping with anger issues, anxiety, and depression
 • Ways in which to keep mental health setbacks at bay and stay focused on your goals
 • A workbook with helpful exercises for developing a realistic and positive attitude and so much more! 

Did you know you have the ability to change your thinking and control your actions from the inside out? Whether you suffer from an anxiety disorder or OCD, an eating disorder or substance abuse, or you're simply unhappy with the results you're getting in life, you have the power to change the outcomes! 

CBT expert, Dr. Jayme Albin will show you how cognitive behavioral therapy can teach you how to think and act more constructively. Explore proven CBT techniques that will help you to identify and overcome self-defeating patterns, and develop a realistic and positive attitude.  Keep the setbacks at bay, stay focused on your goals, and enjoy the results of your new outlook on life.

Product Details

ISBN-13:	9781615649853
Publisher:	DK
Publication date:	03/02/2021
Series:	Conscious Care Guides
Edition description:	Repackaging of Idiot's Guide to Cognitive Behavioral Therapy
Pages:	352
Sales rank:	606,857
Product dimensions:	7.60(w) x 9.80(h) x 0.90(d)

About the Author

Dr. Jayme Albin is a PhD specializing in cognitive behavior therapy, biofeedback/yoga therapy, and other researched strategies to help treat anxiety, mood disorders, attention problems, and behavior-related problems. Learn more at askthecognitivebehaviortherapist.com.

Eileen Bailey is a freelance health and wellness writer, specializing in emotional health issues. She writes for numerous health and wellness websites and is a contributing writer for ADDitude Magazine online. She has co-authored six previous books: Earn It: What to Do When Your Kid Needs an Entitlement Invention, What Went Right: Reframe Your Thinking for a Happier Now, Idiot's Guide to Adult ADHD, Idiot's Guide: Cognitive Behavioral Therapy, The Essential Guide to Overcoming Obsessive Love, and The Essential Guide to Asperger's Syndrome.

Table of Contents

Part 1 The Basics of Cognitive Behavioral Therapy 1

Chapter 1 Understanding CBT 3

What Is CBT? 3

What Are Automatic Thoughts? 3

What Are Core Beliefs? 4

Your Turn: What Kind of Thinker Are You? 5

Seven Myths You Might Believe About CBT 5

The Theory Behind CBT 7

Your Turn: Learning Your ABCs 8

Understanding Themes 9

Benefits of CBT 10

Disadvantages of CBT 10

Comparing CBT to Other Forms of Therapy 11

Your Turn: Is CBT Right for Me? 12

Chapter 2 Interpreting Your Thoughts and Feelings 15

Thoughts, Feelings, and Behaviors 15

Your Turn: New Beliefs 18

Separating Thoughts from Emotions 18

Problematic Thought Processes 20

Your Turn: Notice Your Thoughts 25

Chapter 3 Automatic Thoughts, Assumptions, and Core Beliefs 27

Your First Reaction 27

Your Turn: Listening to Self-Talk 28

Negative Automatic Thoughts 28

Changing Negative Self-Talk 29

Your Turn: Questions to Ask Yourself 31

Making Assumptions 31

Your Turn: Turning Assumptions Around 32

Tips for Eliminating Assumptions 33

Your Turn: Uncovering Your Assumptions 34

Identify Your Core Beliefs 35

Your Turn: Rating Core Beliefs 36

Develop New Core Beliefs 37

Chapter 4 Understanding and Measuring Your Emotions 39

Naming Your Emotions 39

Helpful vs. Unhelpful Emotions 40

Your Turn: Discover Underlying Attitudes 44

Mixed Emotions 45

Managing Feelings about Feelings 46

Your Turn: Create an Emotion Contract 46

The Emotional Process 47

Cognitive Reactions 47

Physical Reactions 48

Behavioral Reactions 49

Learned Emotions 49

Part 2 CBT Techniques 53

Chapter 5 Setting Goals for Getting Better 55

Setting Goals 55

Your Turn: Ladder Rungs 57

Define Your Motivation 58

Making Sure the Goal Is Yours 60

Your Turn: Create a Cost-Benefit Analysis 60

Your Turn: Create Coping Flash Cards 61

Maintaining Your Progress 61

Tips for Setting Goals 62

Chapter 6 Visualization and Imagery 63

Using Visualization 63

Facing Emotional Images 64

Reacting to Spontaneous Imagery 65

Your Turn: Create Your Imagery 68

Create Coping Skills 68

Your Turn: Keynote-Behavior Visualizations 69

Chapter 7 Relaxation Techniques and Strategies 71

The Importance of Breathing 71

Your Turn: Breathing Techniques 72

Your Turn: Simple Meditation 75

Your Turn: Kirtan Kriya Meditation 76

Relaxing Your Muscles 76

Your Turn: Progressive Muscle Relaxation 77

Other Ways to Relax 78

Your Turn: Create a Wish List 79

Your Turn: Activity Journal 81

Chapter 8 Mindfulness 83

What Is Mindfulness? 83

Your Turn: Mindfulness Breathing 84

A Thought Is Just a Thought 84

The Role of Mindfulness in CBT 85

Controlling Urges 85

Your Turn: The Raisin Experience 86

Being Present in the Moment. 86

Tips for Living in the Present Moment 87

Watch Your Thoughts Sail By 88

Your Turn: Observing Thoughts 88

Accepting Upsetting Thoughts and Moods 88

Incorporating Mindfulness in Everyday Life 89

Your Turn: Diary of Mindfulness Exercises 90

Chapter 9 Your Inner Narration 91

Self-Talk 91

Your Turn: Recording Your Inner Dialogue 92

Types of Negative Narrations 93

Checklist for More Positive Inner Narration 95

Your Turn: Which Category? 95

Affirmations 96

Combating the Idea of Lying to Yourself. 96

Tips for Creating Affirmations 98

Chapter 10 Testing Your New Beliefs 99

Reality Testing 99

Comparing Behaviors 101

Feedback 103

Your Turn: Testing Your Predictions 106

Part 3 CBT for Personal Growth 107

Chapter 11 Increasing Your Self-Esteem 109

What Do We Mean by Self-Esteem? 109

Self-Acceptance 109

Obstacles to Self-Acceptance 110

Your Turn: Self-Assessment 112

Steps to Improving Self-Esteem 112

Your Turn: Create Mini Action Plans 114

Chapter 12 Overcoming Perfectionism 117

Defining Perfectionism 117

Your Turn: Are You a Perfectionist? 118

Perfectionist Thought Patterns 119

Adding Flexibility to Your Life 120

Your Turn: Shades of Gray 123

Cost-Benefit Analysis 123

Procrastination and Perfectionism 124

Your Turn: Taking One Step at a Time 125

Chapter 13 Improving Your Relationships 127

Who Is to Blame? 127

Communication Skills 131

Chapter 14 Building Assertiveness 135

Defining Assertiveness 135

Steps for Assertiveness 136

Types of Assertiveness 139

Acting Assertively 142

Accepting Criticism 143

Misconceptions About Assertiveness 144

Chapter 15 Managing Everyday Stress 145

What Is Stress? 145

Identify Your Stressors 146

Problems vs. Problematic Thinking 147

Your Turn: Problem Salving 148

Stress Reduction Strategies 149

Your Turn: Create a Stress Worksheet 150

Exercise Your Stress Away 151

Part 4 CBT for Specific Conditions and Situations 153

Chapter 16 Overcoming Depression 155

Sadness vs. Depression 155

The Role of CBT in Treating Depression 156

The "Do Nothing" Syndrome 158

Avoidance 159

Ruminations 160

Your Turn: Reduce Your Ruminations 161

Take Care of Yourself 163

Chapter 17 Dealing with Anxiety Disorders 167

Types of Anxiety Disorders 167

The Role of CBT in Treating Anxiety Disorders 168

Facing Fears 169

Your Turn: Expose Yourself 171

Turn Worry into Problem Solving 171

Accepting Uncertainty 172

Your Turn: Create a Worry Script 173

Your Turn: Managing Big Problems 173

Behavior Assignments 174

Chapter 18 Controlling Anger 177

What Is Anger? 177

Understanding Your Anger 177

Healthy vs. Unhealthy Anger 181

Your Turn: How Angry Are You? 183

Common Hot Buttons 183

Reframe Your Emotion 185

Accept Fallibility in Yourself and Others 185

Your Turn: Judge Yourself First 186

Increase Your Frustration Tolerance 186

Your Turn: Raise Your Frustration Tolerance 187

Chapter 19 Managing OCD 189

Understanding Obsessive-Compulsive Disorder 189

Your Turn: Identify Your Triggers 191

Thoughts Are Just Thoughts 192

Your Turn: Thought Exposure 192

Overcoming Magical Thinking 192

Response Prevention 193

Behavioral Experiments 193

Exposure Therapy 194

Tips for Reducing Rituals 195

Build on Successes 196

Chapter 20 Developing a Positive Body Image 199

What Is Body Image? 199

Healthy vs. Unhealthy Body Image 199

Your Turn: Do You Have a Body Image Problem? 200

Problematic Thinking Processes 201

Your Turn: Changing the Image 202

How Body Image Affects Your Life 202

Your Turn: The Real Impact 203

Standing in Your Way 204

See Yourself as a Whole Person 205

A Word About Eating Disorders 206

Chapter 21 CBT for Grief 209

What Is Grief? 209

Your Turn: How Does Grief Affect You? 210

Allow Yourself to Grieve 211

The Psychology of Grief 211

Your Turn: Mixed Emotions 212

Death Can Challenge Your Beliefs About the World 212

There Is Loss of More than Just a Person 213

How CBT Helps 214

Your Turn: Listen to Your Story 217

Getting Through Waves of Grief 217

Your Turn: Writing a Letter 218

Uncomplicated vs. Complicated Grief 218

Chapter 22 Physical Illness 221

How Does CBT Help with Physical Illness? 221

Living with Diabetes 222

Your Turn: Problem Solving to Eliminate Barriers to Treatment Compliance 223

Managing Chronic Pain 224

Heart Disease 226

Your Turn: Dissecting Procrastination 227

Menopause 228

Your Turn: Practice Mindfulness 229

Insomnia 229

Gastrointestinal Disorders 231

Your Turn: Decatastrophizing 232

Part 5 Moving Forward 233

Chapter 23 Knocking Down Obstacles to Progress 235

Uncovering More Problems and Feeling Overwhelmed 235

Common Reasons CBT Doesn't Work 236

Getting in Your Way 239

Your Turn: Find Your Motivation 241

Monitor Your Progress 241

Tips to Make CBT Work for You 242

Chapter 24 Maintaining Gains 243

Prepare for Triggers: CBT as Part of a Healthy Lifestyle 244

Chapter 25 Preparing to Backslide 247

The Difference Between a Lapse and a Relapse 247

Your Turn: Preparing for a Setback 248

Warning Signs and Triggers 249

Your Turn: Create a Relapse Prevention Plan 250

Tips for Integrating CBT into Daily Life 251

Chapter 26 Internet-Delivered CBT (iCBT) 253

How Does Internet-Delivered CBT Work? 253

The Pros and Cons 255

Where to Find iCBT Programs 256

Five E-Therapy Websites 258

Five Online CBT Programs 259

Five Helpful Apps 260

Chapter 27 Working with a Therapist 263

Should You Seek Professional Help? 263

Conventional Therapy vs. CBT 264

Finding a Therapist 266

Be Prepared to Participate 269

A Typical Therapy Session 270

Appendix A Glossary 273

Appendix B Resources for Finding a CBT Therapist 281

Appendix C Forms 285

Appendix D References 307

Index 315