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Idiot’s Guides®: Cognitive Behavioral Therapy
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Idiot’s Guides®: Cognitive Behavioral Therapy
by Eileen Bailey, Dr. Jayme Albin
Cognitive Behavioral Therapy
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
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Idiot’s Guides®: Cognitive Behavioral Therapy
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