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
- 2 Interpreting Your Thoughts and Feelings
- 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
- 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
- 6 Visualization and Imagery
- 7 Relaxation Techniques and Strategies
- 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
- 10 Testing Your New Beliefs
- Part 3: CBT for Personal Growth
- 11 Increasing Your Self-Esteem
- 12 Overcoming Perfectionism
- 13 Improving Your Relationships
- 14 Building Assertiveness
- 15 Managing Everyday Stress
- Part 4: CBT for Specific Conditions and Situations
- 16 Overcoming Depression
- 17 Dealing with Anxiety Disorders
- 18 Controlling Anger
- 19 Overcoming Addictions or Substance Abuse
- 20 Managing OCD
- 21 Developing a Positive Body Image
- Part 5: Moving Forward
- 22 Knocking Down Obstacles to Progress
- 23 Maintaining Gains
- 24 Preparing to Backslide
- 25 Working with a Therapist
- Appendixes
- Index
About the Authors
Jayme Albin, PhD, is a clinical and health psychologist specializing in cognitive behavior therapy biofeedback and yoga therapy for anxiety, mood disorders, and health-related behavior problems. Additionally, she holds a Masters degree in developmental psychology from Columbia University, is a trained Kundalini Yoga instructor, and is certified in EMDR and Gottman Couples Therapy (I). Dr. Albin has appeared regularly as guest speaker, including on national television, as an expert in CBT and Yoga therapy and publishes an online blog and webinar series at AsktheCBT.com. She has been in private practice since 2003 in New York City. For more information on Dr. Jayme Albin, visit CBT-NewYork.com.
Eileen Bailey is a freelance writer and the author of The Complete Idiot’s Guide to Adult ADHD, The Essential Guide to Overcoming Obsessive Love, and The Essential Guide to Asperger’s Syndrome. She has been writing about mental health issues for over 15 years. She is currently the lead writer for ADHDCentral.com and AnxietyConnection.com as well as a contributing writer for ADDitude Magazine online. To find out more about Eileen, visit eileenmbailey.com.
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