Super Simple CBT: Six Skills to Improve Your Mood in Minutes

by Matthew McKay PhD, Martha Davis PhD, Patrick Fanning

Overview

Quick skills grounded in cognitive behavioral therapy (CBT) to help you find lasting relief from the painful thoughts that drive anxiety, depression, and more.

In today’s increasingly uncertain world, it’s natural to feel anxious, scared, sad, lonely, angry, worried, or hopeless. Everybody experiences intense emotions sometimes. It’s normal. But when the pain becomes too strong and too enduring, it’s time for a change.

CBT is widely regarded as the gold standard in psychotherapy for treating anxiety and depression. Based on the self-help classic, Thoughts and Feelings, this take-anywhere guide offers distilled CBT skills you can use anytime to challenge the negative thinking that leads to anxiety and depression, balance your emotions, and start engaging in activities that make you feel good about yourself.  Most importantly, you’ll learn how your thoughts affect your mood, and how changing your thoughts can actually change your life!

This super simple guide presents the most effective therapy for managing anxiety and depression in an easy-to-read format that therapists can refer to clients, and readers can refer to again and again.

Product Details

ISBN-13:	9781684038695
Publisher:	New Harbinger Publications
Publication date:	02/01/2022
Pages:	168
Sales rank:	480,196
Product dimensions:	4.90(w) x 6.90(h) x 0.50(d)

About the Author

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Dialectical Behavior Therapy Skills Workbook, Self-Esteem, and Couple Skills, which have sold more than a million copies combined. He received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression.


Martha Davis, PhD, was a psychologist in the department of psychiatry at Kaiser Permanente Medical Center in Santa Clara, CA; where she practiced individual, couples, and group psychotherapy for almost thirty years prior to her retirement. She is coauthor of Thoughts and Feelings, The Relaxation and Stress Reduction Workbook, and Messages.

Patrick Fanning is a professional writer in the mental health field, and founder of a men’s support group in Northern California. He has authored and coauthored twelve self-help books, including Self-Esteem, Thoughts and Feelings, Couple Skills, and Mind and Emotions.

Table of Contents

Introduction 1

Chapter 1 Automatic Thoughts 9

Chapter 2 Limited Thinking 31

Chapter 3 Hot Thoughts 57

Chapter 4 Relaxation 77

Chapter 5 Worry Control 97

Chapter 6 Getting Mobilized 127

Conclusion 145

Resources 153

Interviews

McKay, Davis, and Fanning reside in the Greater San Francisco Bay Area.

Editorial Reviews

I highly recommend Super Simple CBT to anyone who is struggling with worry, anxiety, or depression and is unsure about how to manage it. The authors have done an excellent job of presenting a comprehensive and research-based toolbox of CBT skills in a straightforward, approachable, and user-friendly manner.”
—Melisa Robichaud, PhD, cofounder of Vancouver CBT Centre, former president of the Canadian Association of CBT, and coauthor of The Generalized Anxiety Disorder Workbook and The Worry Workbook

Melisa Robichaud

Super Simple CBT provides an easy-to-read, focused overview of key CBT skills. You will learn how to identify thoughts that are related to your emotional distress, and how to develop more balanced and helpful thinking patterns. You will also learn practical skills to help you lead a happier and better life. The book is full of examples as well as helpful exercises and strategies. This is a book that could change your life.”
—Nina Josefowitz, PhD, psychologist, adjunct professor at OISE/University of Toronto, and coauthor of CBT Made Simple

Nina Josefowitz

Super Simple CBT is a super book. McKay, Davis, and Fanning have produced a much-needed text for anyone who is looking for a clear, accessible, and succinct introduction to CBT. I highly recommend it. It’s simply brilliant.”
—Stefan G. Hofmann, PhD, Alexander von Humboldt Professor at Philipps-University in Marburg, Germany; and coauthor of Learning Process-Based Therapy

Stefan G. Hofmann

CBT is the gold-standard way to help you think clearly, feel better, and act effectively. Super Simple CBT is like an easy-to-read cookbook with a scientifically tested recipe to overcome miseries and thrive. The authors splendidly show how you can take charge of your life. Use the ideas and exercises to free yourself from anxiety, depression, anger, and other painful emotions. You’ll be glad you did.”
—Bill Knaus, EdD, CBT pioneer, former director of postdoctoral training in rational emotive behavioral therapy (REBT), and author of The Cognitive Behavioral Workbook for Anxiety and The Procrastination Workbook

Bill Knaus

This super simple CBT book is based on the basic principles of CBT: that thoughts cause feelings, and we can change our feelings by changing our thoughts. Starting from that, the authors describe certain kinds of dysfunctional thinking, help the reader identify and respond to them, and provide useful and simple techniques like worry control and relaxation to help consolidate new patterns of thinking and feeling. This little book is not only on super simple CBT skills, but also on super effective skills for anxiety and low mood.”
—Gregoris Simos, MD, PhD, professor of psychopathology in the department of educational and social policy at the University of Macedonia in Greece

Gregoris Simos

In just 134 pages, McKay and colleagues masterfully untangle the core strategies of CBT responsible for its effectiveness in alleviating emotional distress. Written in an easy, conversational manner, Super Simple CBT is packed with practical advice, skills-based exercises, and case examples that cut through the noise and detailed presentations found in many CBT workbooks. This primer is an excellent starting point if you’re new to CBT or need greater clarity about this treatment approach.”
—David A. Clark, PhD, professor emeritus of psychology at the University of New Brunswick, and author of The Anxious Thoughts Workbook and The Negative Thoughts Workbook

David A. Clark

This book will be a ‘super’ and ‘simple’ recourse to the people who suffer from anxiety, depression, and other psychological problems. Written by two expert clinicians, it provides a concise and excellent account of the essential strategies and procedures of cognitive behavior therapy (CBT) for changing how to respond to moods and life problems.”
—Riccardo Dalle Grave, MD, director of the department of eating and weight disorders at Villa Garda Hospital in Garda (VR), Italy; and coauthor of the book, Cognitive Behavior Therapy for Adolescents with Eating Disorders

Riccardo Dalle Grave

If you are looking for immediate, actionable steps to address your anxiety or depression, Super Simple CBT is a great place to start. The authors have expertly distilled the active ingredients of CBT into a straightforward, easy-to-read guide with linked worksheets that encourage daily practice without being overwhelming.”
—Jamie Micco, PhD, ABPP, managing partner at The Concord Center, and author of The Worry Workbook for Teens

Jamie Micco