Book Description Cognitive behavioral therapy (CBT) is a therapy approach that addresses dysfunctional emotions and negative behaviors through goal setting and various coping techniques such as meditation, visualization, relaxation techniques, mindfulness, and more. Although it's commonly used by therapists to treat everything from phobias and eating disorders to anxiety and obsessive compulsive disorder (OCD), it's often patient-driven and many of the techniques can be learned and managed without the help of a therapist. Idiot's Guides: Cognitive Behavioral Therapy is designed to help readers to first learn how to recognize negative thought patterns or obsessive behaviors, and then teaches them how to employ simple yet highly effective techniques to help recognize and confront destructive behaviors on their own. Show and hide more
Table of Contents
Cover Title Page Copyright Page Introduction Part 1: The Basics of Cognitive Behavioral Therapy 1 Understanding CBT What Is CBT? Your Turn: What Kind of Thinker Are You? The Theory Behind CBT Your Turn: Learning Your ABCs Understanding Themes Benefits of CBT Disadvantages of CBT Your Turn: Is CBT Right for Me? 2 Interpreting Your Thoughts and Feelings Thoughts, Feelings, and Behaviors Your Turn: New Beliefs Separating Thoughts from Emotions Problematic Thinking Patterns Catastrophizing Mind Reading Fortune-Telling Black-and-White Thinking Overgeneralizing Personalization and Blame Ignoring the Positive “Should” and “Must” Emotional Reasoning Labeling Your Turn: Notice Your Thoughts 3 Automatic Thoughts, Assumptions, and Core Beliefs Your First Reaction Your Turn: Listening to Self-Talk Negative Automatic Thoughts Changing Negative Self-Talk Your Turn: Questions to Ask Yourself Making Assumptions Your Turn: Turning Assumptions Around Tips for Eliminating Assumptions Your Turn: Uncovering Your Assumptions Identify Your Core Beliefs Your Turn: Rating Core Beliefs Develop New Core Beliefs 4 Understanding and Measuring Your Emotions Naming Your Emotions Helpful vs. Unhelpful Emotions Nervousness vs. Anxiety Irritation and Frustration vs. Anger and Rage Sadness vs. Depression Embarrassment vs. Guilt and Shame Disgust vs. Contempt Stress vs. Shock and Feeling Overwhelmed Envy vs. Jealousy Your Turn: Discover Underlying Attitudes Mixed Emotions Managing Feelings about Feelings Your Turn: Create an Emotion Contract The Emotional Process Cognitive Reactions Physical Reactions Your Turn: Where Do You Feel the Emotion? Behavioral Reactions Learning Emotions Part 2: CBT Techniques 5 Setting Goals for Getting Better Setting Goals Your Turn: Ladder Rungs Define Your Motivation Weighing the Pros and Cons Positive vs. Negative Motivation Your Turn: Create a Cost-Benefit Analysis Your Turn: Create Coping Flash Cards Maintaining Your Progress 6 Visualization and Imagery Using Visualization Facing Emotional Images Reacting to Spontaneous Imagery Solving Problems Testing Your Image Changing the Image Changing the Focus Completing the Story Floating Forward Your Turn: Creating Your Own Imagery Create Coping Skills Your Turn: Keynote Behavior Visualizations 7 Relaxation Techniques and Strategies The Importance of Breathing Your Turn: Breathing Techniques Feel the Difference Breathe Deeply Develop Your Breathing Muscles Balloon Breathing Sighing Meditation What Is Meditation? Why Meditate? Your Turn: Simple Meditation Your Turn: Kirtan Kriya Mediation Relaxing Your Muscles Your Turn: Progressive Muscle Relaxation Other Ways to Relax Hobbies Your Turn: Create a Wish List Social Activities Physical Activity and Exercise Programs Your Turn: Activity Journal Create a Fitness Program 8 Mindfulness What Is Mindfulness? Your Turn: Mindfulness Breathing A Thought Is Just a Thought The Role of Mindfulness in CBT Acceptance Does Not Mean Settling Controlling Urges Your Turn: The Raisin Experience Being Present in the Moment Tips for Living in the Present Moment Watch Your Thoughts Sail By Your Turn: Observing Thoughts Accepting Upsetting Thoughts and Moods Incorporating Mindfulness in Everyday Life Your Turn: Diary of Mindfulness Exercises 9 Your Inner Narration Self-Talk Your Turn: Recording Your Inner Dialogue Types of Negative Narrations The Worrier Self-Critique The Victim/Blamer The Perfectionist Checklist for More Positive Inner Narration Your Turn: Which Category? Affirmations Combating the Idea of Lying to Yourself Making Affirmations Believable Seeing the Big Picture Tips for Creating Affirmations 10 Testing Your New Beliefs Reality Testing Comparing Behaviors Feedback Formal Surveys Informal Surveys Observation Your Turn: Testing Your Predictions Part 3: CBT for Personal Growth 11 Increasing Your Self-Esteem What Do We Mean by Self-Esteem? Self-Acceptance Obstacles to Self-Acceptance Equating Acceptance with Giving Up Measuring Your Worth on External Factors Overgeneralizing Maintaining an Outdated Self-Image Basing Your Self-Worth on One Aspect Your Turn: Self-Assessment Steps to Improving Self-Esteem Monitor and Adjust Your Self-Talk Review Your Expectations Don’t Compare Yourself to Others Adjust Your Self-Image to Fit the Present Moment Add Self-Esteem Activities Your Turn: Create Mini Action Plans Accepting Bad Behavior 12 Overcoming Perfectionism Defining Perfectionism Your Turn: Are You a Perfectionist? Perfectionist Thought Patterns Black-and-White Thinking Catastrophizing Personalization and Blame “Should” and “Must” Mind Reading Adding Flexibility to Your Life Revising Rigid Rules Perfectionist Behavior Checklist Introduce Shades of Grey into Your Life Your Turn: Shades of Grey Cost-Benefit Analysis Procrastination and Perfectionism Your Turn: Taking One Step at a Time 13 Improving Your Relationships Who Is to Blame? Choose Your Reaction Making Demands Your Turn: Sharing Preferences Breaking the Cycle Communication Skills Listening Speaking Nonverbal communication 14 Building Assertiveness Defining Assertiveness Steps for Assertiveness Rights and Responsibilities When You Aren’t Assertive Choosing the Middle Ground Helping Others to Be Assertive Types of Assertiveness Compliments, Praise, and Information Self-Disclosure Empathy Discrepancy Assertiveness Conflict Resolution Rephrasing Your Assertion Consequences Acting Assertively Accepting Criticism Misconceptions About Assertiveness 15 Managing Everyday Stress What Is Stress? Identify Your Stressors Problems vs. Problematic Thinking Your Turn: Problem Solving Stress Reduction Strategies Your Turn: Create a Stress Worksheet Exercise Your Stress Away Part 4: CBT for Specific Conditions and Situations 16 Overcoming Depression Sadness vs. Depression The Role of CBT in Treating Depression The “Do Nothing” Syndrome Avoidance Ruminations Your Turn: Reduce Your Ruminations Take Care of Yourself Diet Exercise Sleep 17 Dealing with Anxiety Disorders Types of Anxiety Disorders The Role of CBT in Treating Anxiety Disorders Facing Fears Your Turn: Expose Yourself Turn Worry into Problem Solving Accepting Uncertainty Your Turn: Create a Worry Script Your Turn: Managing Big Problems Behavior Assignments Avoiding Discomfort Uncertainty Ambiguity 18 Controlling Anger What Is Anger? Understanding Your Anger Your Turn: Creating an Anger Log Causes of Anger Your Turn: Criticism, Complaint, or Request? Healthy vs. Unhealthy Anger Your Turn: How Angry Are You? Common Hot Buttons Reframe Your Emotion Accept Fallibility in Yourself and Others Your Turn: Judge Yourself First Increase Your Frustration Tolerance Your Turn: Raise Your Frustration Tolerance 19 Overcoming Addictions or Substance Abuse The Many Sizes and Shapes of Addiction Accept Your Addiction Your Turn: Identify Blame Statements The Personal Costs of Addiction Your Turn: Cost Analysis Identifying Your Triggers Your Turn: New Behavior Plan Turn Intention into Action Restructure Your Thoughts Deal with Cravings 20 Managing OCD Understanding Obsessive Compulsive Disorder Your Turn: Identify Your Triggers Thoughts Are Just Thoughts Your Turn: Thought Exposure Overcoming Magical Thinking Response Prevention Behavioral Experiments Exposure Therapy Tips for Reducing Rituals Build on Successes 21 Developing a Positive Body Image What Is Body Image? Healthy vs. Unhealthy Body Image Your Turn: Do You Have a Body Image Problem? Problematic Thinking Processes Your Turn: Changing the Image How Body Image Effects Your Life Your Turn: The Real Impact Standing in Your Own Way See Yourself as a Whole Person A Word About Eating Disorders Part 5: Moving Forward 22 Knocking Down Obstacles to Progress Uncovering More Problems and Feeling Overwhelmed Common Reasons CBT Doesn’t Work You Lack Repetition You Believe Self-Acceptance Means Not Changing You Try to Eliminate Emotions You Assume Learning CBT Is Enough You Analyze Everything You Think You Expect an Instant Cure Getting in Your Own Way Shame, Guilt, and Pride The Fear of Being Uncomfortable The Fear of Failure Your Turn: Find Your Motivation Monitor Your Progress Tips for Making CBT Work for You 23 Maintaining Gains Move New Beliefs to Your Inner Being Digging Down to Your Core Belief All True or Sometimes True? Deal with Problems Immediately Prepare for Triggers CBT as Part of a Healthy Lifestyle Your Turn: Plan Self-Therapy Sessions Your Turn: Create Behavior Markers Tips for Maintaining Your CBT Gains 24 Preparing to Backslide The Difference Between a Lapse and a Relapse Your Turn: Preparing for a Setback Warning Signs and Triggers Your Turn: Create a Relapse Prevention Plan Tips for Integrating CBT into Daily Life 25 Working with a Therapist Should You Seek Professional Help? Conventional Therapy vs. CBT Psychodynamic Therapy Cognitive Behavioral Therapy Finding a Therapist Questions to Ask Before Meeting a Therapist First Session Discussions Characteristics of a Good CBT Therapist Be Prepared to Participate A Typical Therapy Session Appendixes A Glossary B Resources C Forms D References Index
