| Introduction |
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1 | (6) |
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Part I Introducing CBT Basics |
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7 | (66) |
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Chapter 1 You Feel the Way You Think |
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9 | (10) |
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Using Scientifically Tested Methods |
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9 | (2) |
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11 | (1) |
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Combining science, philosophy and behaviour |
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11 | (1) |
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Progressing from problems to goals |
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12 | (1) |
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Making the Thought-Feeling Link |
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12 | (3) |
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Emphasising the meanings you attach to events |
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13 | (2) |
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15 | (1) |
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15 | (2) |
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17 | (2) |
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Chapter 2 Spotting Errors in Your Thinking |
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19 | (20) |
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Catastrophising: Turning Mountains Back Into Molehills |
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20 | (2) |
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All-or-Nothing Thinking: Finding Somewhere In-between |
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22 | (1) |
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Fortune-Telling: Stepping Away from the Crystal Ball |
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23 | (2) |
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Mind-Reading: Taking Your Guesses with a Pinch of Salt |
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25 | (1) |
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Emotional Reasoning: Reminding Yourself That Fellings Aren't Facts |
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26 | (2) |
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Overgeneralising: Avoiding the Part/Whole Error |
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28 | (1) |
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Labelling: Giving Up the Rating Game |
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29 | (1) |
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Making Demands: Thinking Flexibly |
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30 | (2) |
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Mental Filtering: Keeping an Open Mind |
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32 | (1) |
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Disqualifying the Positive: Keeping the Baby When Throwing Out the Bathwater |
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33 | (2) |
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Low Frustration Tolerance: Realising You Can Bear the `Unbearable' |
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35 | (1) |
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Personalising: Removing Yourself from the Centre of the Universe |
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36 | (3) |
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Chapter 3 Tackling Toxic Thoughts |
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39 | (10) |
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39 | (1) |
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Making the thought-feeling link |
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40 | (1) |
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Becoming more objective about your thoughts |
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40 | (1) |
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Stepping Through the ABC Form I |
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40 | (5) |
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Creating Constructive Alternatives: Completing the ABC Form II |
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45 | (4) |
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Chapter 4 Behaving like a Scientist: Designing and Conducting Behavioural Experiments |
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49 | (12) |
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Seeing for Yourself: Reasons for Doing Behavioural Experiments |
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50 | (1) |
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50 | (3) |
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Seeking Evidence to See Which Theory Best Fits the Facts |
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53 | (2) |
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55 | (2) |
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57 | (1) |
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Ensuring Successful Behavioural Experiments |
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57 | (1) |
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Keeping Records of Your Experiments |
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58 | (3) |
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Chapter 5 Pay Attention! Refocusing and Retraining Your Awareness |
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61 | (12) |
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Training in Task Concentration |
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62 | (6) |
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62 | (3) |
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Tuning in to tasks and the world around you |
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65 | (1) |
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Tackling the task concentration record sheet |
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66 | (2) |
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68 | (5) |
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Being present in the moment |
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68 | (1) |
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Letting your thoughts pass by |
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68 | (1) |
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Discerning when not to listen to yourself |
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69 | (1) |
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Incorporating mindful daily tasks |
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69 | (1) |
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Tolerating upsetting images and unpleasant ideas |
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70 | (3) |
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Part II Charting the Course: Defining Problems and Setting Goals |
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73 | (48) |
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Chapter 6 Exploring Emotions |
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75 | (22) |
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76 | (1) |
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77 | (1) |
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Understanding the Anatomy of Emotions |
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78 | (1) |
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Comparing Healthy and Unhealthy Emotions |
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79 | (13) |
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Spotting the difference in thinking |
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88 | (2) |
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Spotting the difference in behaving, and ways you want to behave |
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90 | (1) |
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Spotting the difference in what you focus on |
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91 | (1) |
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Spotting Similarities in Your Physical Sensations |
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92 | (1) |
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Identifying Feelings about Feelings |
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93 | (1) |
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Defining Your Emotional Problems |
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94 | (3) |
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94 | (1) |
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Rating your emotional problem |
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95 | (2) |
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Chapter 7 Identifying Solutions That Cause You Problems |
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97 | (14) |
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When Feeling Better Can Make Your Problems Worse |
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98 | (1) |
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Getting Over Depression without Getting Yourself Down |
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99 | (1) |
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Loosening Your Grip on Control |
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100 | (1) |
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Feeling Secure in an Uncertain World |
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101 | (2) |
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Surmounting the Side Effects of Excessive Safety-Seeking |
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103 | (2) |
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Wending Your Way Out of Worry |
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105 | (1) |
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Preventing the Perpetuation of Your Problems |
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106 | (1) |
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Helping Yourself: Putting the Petals on Your Vicious Flower |
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107 | (4) |
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Chapter 8 Setting Your Sights on Goals |
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111 | (10) |
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Putting SPORT into Your Goals |
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111 | (1) |
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Homing In on How You Want to Be Different |
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112 | (2) |
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Setting goals in relation to your current problems |
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113 | (1) |
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114 | (1) |
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Maximising Your Motivation |
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114 | (7) |
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Identifying inspiration for change |
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114 | (1) |
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Focusing on the benefits of change |
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115 | (1) |
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Completing a cost-benefit analysis |
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115 | (2) |
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117 | (4) |
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Part III Putting CBT Into Action |
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121 | (122) |
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Chapter 9 Standing Up to Anxiety and Facing Fear |
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123 | (12) |
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Acquiring Anti-Anxiety Attitudes |
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123 | (3) |
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Thinking realistically about the probability of bad events |
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123 | (1) |
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Avoiding extreme thinking |
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124 | (1) |
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Taking the fear out of fear |
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124 | (2) |
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126 | (3) |
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126 | (1) |
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126 | (1) |
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Repeatedly confronting your fears |
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127 | (1) |
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Keeping your exposure challenging but not overwhelming |
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127 | (2) |
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Shedding safety behaviours |
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129 | (1) |
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Recording your fear-fighting |
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129 | (1) |
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Overriding Common Anxieties |
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129 | (6) |
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Socking it to social anxiety |
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130 | (1) |
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130 | (1) |
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130 | (1) |
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131 | (1) |
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Dealing with post-traumatic stress disorder |
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131 | (2) |
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Hitting back at fear of heights |
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133 | (2) |
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Chapter 10 Abolishing Addictions |
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135 | (18) |
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Putting a Name to Your Problem |
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135 | (2) |
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Familiarising Yourself with the Many Faces of Addiction |
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137 | (2) |
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Accepting Yourself and Your Addiction |
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139 | (1) |
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Securing Suitable Support |
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139 | (1) |
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140 | (5) |
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141 | (2) |
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Being honest about the benefits |
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143 | (2) |
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Transforming Intention into Action |
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145 | (5) |
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145 | (1) |
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Cruising through cravings |
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145 | (1) |
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Extending the time between urge and action |
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146 | (1) |
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146 | (2) |
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Putting positive obstacles in place |
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148 | (1) |
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Leaving nothing to chance |
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149 | (1) |
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Creating constructive conditions for continued recovery |
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149 | (1) |
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150 | (1) |
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Taking up supportive socialising |
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150 | (1) |
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Planning to Prevent Relapse |
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150 | (3) |
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Chapter 11 Beating Body Image Blues |
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153 | (22) |
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Making Friends with the Mirror |
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154 | (4) |
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Do I have a serious body image problem? |
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155 | (1) |
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Do I have an eating disorder? |
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155 | (2) |
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Considering hypothetical cases |
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157 | (1) |
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Taking Advertising and Media Message with a Pinch of Salt |
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158 | (6) |
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Recognising your own body image issues |
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159 | (3) |
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162 | (1) |
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Seeing yourself as a whole person |
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163 | (1) |
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Saluting your Body for Services Rendered |
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164 | (4) |
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Enjoying scintillating sensations |
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165 | (1) |
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166 | (1) |
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Valuing your vehicle for experience |
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167 | (1) |
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Choosing to Change for all the Right Reasons |
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168 | (7) |
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170 | (1) |
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171 | (1) |
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171 | (1) |
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172 | (3) |
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Chapter 12 Deconstructing and Demolishing Depression |
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175 | (18) |
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Understanding the Nature of Depression |
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176 | (1) |
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Looking at what Fuels Depression |
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177 | (1) |
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Going Round and Round in Your Head: Ruminative Thinking |
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178 | (3) |
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Catching yourself in the act |
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179 | (1) |
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Arresting ruminations before they arrest you |
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180 | (1) |
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Activating Yourself as an Antidepressant |
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181 | (3) |
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181 | (2) |
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Dealing with the here and now: Solving problems |
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183 | (1) |
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Taking care of yourself and your environment |
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184 | (1) |
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Getting a Good Night's Sleep |
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184 | (3) |
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Setting realistic sleep expectations |
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185 | (1) |
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Making your bedroom oh so cosy |
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186 | (1) |
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ACTing against Depression |
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187 | (3) |
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187 | (1) |
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188 | (1) |
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189 | (1) |
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Managing Suicidal Thoughts |
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190 | (3) |
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Chapter 13 Overcoming Obsessions |
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193 | (16) |
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Identifying and Understanding Obsessional Problems |
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194 | (5) |
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Understanding obsessive-compulsive disorder (OCD) |
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195 | (1) |
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Recognising health anxiety |
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196 | (1) |
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Understanding body dysmorphic disorder (BDD) |
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197 | (2) |
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Identifying Unhelpful Behaviours |
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199 | (1) |
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Acquiring Anti-Obsessional Attitudes |
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200 | (3) |
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Tolerating doubt and uncertainty |
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200 | (1) |
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200 | (1) |
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Treating your thoughts as nothing more than thoughts |
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201 | (1) |
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Being flexible and not trying too hard |
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201 | (1) |
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Using external and practical criteria |
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202 | (1) |
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Allowing your mind and body to do their own things |
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202 | (1) |
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Normalising physical sensations and imperfections |
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203 | (1) |
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Facing Your Fears: Reducing (and Stopping) Rituals |
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203 | (2) |
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Putting up firm resistance |
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204 | (1) |
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Delaying and modifying rituals |
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204 | (1) |
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Being Realistic about Responsibility |
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205 | (4) |
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Dividing up your responsibility pie |
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206 | (1) |
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Retraining your attention |
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207 | (2) |
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Chapter 14 Overcoming Low Self-esteem and Accepting Yourself |
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209 | (16) |
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Identifying Issues of Self-Esteem |
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209 | (1) |
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Developing Self-Acceptance |
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210 | (8) |
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Understanding that you have worth because you're human |
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211 | (1) |
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Appreciating that you're too complex to globally measure or rate |
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211 | (2) |
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Acknowledging your ever-changing nature |
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213 | (1) |
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Accepting your fallible nature |
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214 | (1) |
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215 | (1) |
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Using self-acceptance to aid self-improvement |
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216 | (2) |
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Understanding that acceptance doesn't mean giving up |
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218 | (1) |
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218 | (2) |
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Actioning Self-Acceptance |
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220 | (3) |
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Self-talking your way to self-acceptance |
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220 | (1) |
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Following the best-friend argument |
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221 | (1) |
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Dealing with doubts and reservations |
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222 | (1) |
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Selecting the Self-Help Journey to Self-Acceptance |
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223 | (2) |
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Chapter 15 Cooling Down Your Anger |
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225 | (18) |
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Discerning the Difference between Healthy and Unhealthy Anger |
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225 | (3) |
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Key characteristics of unhealthy anger |
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226 | (1) |
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Hallmarks of healthy anger |
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227 | (1) |
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Assembling Attitudes That Underpin Healthy Anger |
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228 | (5) |
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Putting up with other people |
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229 | (1) |
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Forming flexible preferences |
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230 | (1) |
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Accepting other people as fallible human beings |
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231 | (1) |
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231 | (1) |
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Developing high frustration tolerance |
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232 | (1) |
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Pondering the pros and cons of your temper |
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233 | (1) |
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Imparting Your Indignation in a Healthy Way |
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233 | (3) |
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Asserting yourself effectively |
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234 | (1) |
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235 | (1) |
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Using the disarming technique |
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236 | (1) |
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Acting Assertively in the Workplace |
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236 | (4) |
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Putting your point across positively |
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238 | (1) |
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239 | (1) |
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Dealing with Difficulties in Overcoming Anger |
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240 | (3) |
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Part IV Looking Backwards and Moving Forwards |
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243 | (82) |
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Chapter 16 Taking a Fresh Look at Your Past |
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245 | (18) |
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Exploring How Your Past Can Influence Your Present |
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246 | (1) |
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Identifying Your Core Beliefs |
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247 | (2) |
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Introducing the three camps of core beliefs |
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248 | (1) |
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Seeing how your core beliefs interact |
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249 | (1) |
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Detecting Your Core Beliefs |
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249 | (3) |
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Following a downward arrow |
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250 | (1) |
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Picking up clues from your dreaming and screaming |
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251 | (1) |
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251 | (1) |
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252 | (1) |
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Understanding the Impact of Core Beliefs |
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252 | (3) |
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Spotting when you are acting according to old rules and beliefs |
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252 | (1) |
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Understanding that unhealthy core beliefs make you prejudiced |
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253 | (2) |
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Making a Formulation of Your Beliefs |
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255 | (3) |
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Limiting the Damage: Being Aware of Core Beliefs |
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258 | (1) |
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Developing Alternatives to Your Core Beliefs |
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258 | (5) |
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259 | (2) |
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261 | (2) |
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Chapter 17 Moving New Beliefs from Your Head to Your Heart |
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263 | (14) |
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Defining the Beliefs You Want to Strengthen |
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263 | (2) |
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Acting As if You Already Believe |
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265 | (1) |
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Building a Portfolio of Arguments |
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266 | (3) |
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Generating arguments against an unhelpful belief |
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266 | (2) |
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Generating arguments to support your helpful alternative belief |
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268 | (1) |
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Understanding That Practice Makes Imperfect |
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269 | (5) |
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Dealing with your doubts and reservations |
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270 | (1) |
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Zigging and zagging through the zigzag technique |
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270 | (2) |
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Putting your new beliefs to the test |
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272 | (2) |
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Nurturing Your New Beliefs |
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274 | (3) |
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Chapter 18 Heading for a Healthier and Happier Life |
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277 | (16) |
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Planning to Prevent Relapse |
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278 | (1) |
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278 | (2) |
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Choosing absorbing activities |
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278 | (1) |
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Matchmaking your pursuits |
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279 | (1) |
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Putting personal pampering into practice |
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279 | (1) |
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Overhauling Your Lifestyle |
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280 | (6) |
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281 | (2) |
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283 | (1) |
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284 | (2) |
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Living in Line with Your Values |
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286 | (7) |
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Reflecting your values through action |
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288 | (3) |
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Staying focused on what's most important |
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291 | (1) |
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291 | (2) |
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Chapter 19 Overcoming Obstacles to Progress |
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293 | (10) |
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Tackling Emotions That Get in the Way of Change |
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293 | (4) |
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293 | (1) |
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294 | (1) |
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295 | (1) |
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296 | (1) |
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Trying a little tenderness |
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296 | (1) |
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Adopting Positive Principles That Promote Progress |
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297 | (2) |
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Understanding that simple doesn't mean easy |
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297 | (1) |
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Being optimistic about getting better |
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298 | (1) |
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Staying focused on your goals |
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298 | (1) |
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Persevering and repeating |
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299 | (1) |
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Tackling Task-Interfering Thoughts |
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299 | (4) |
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Chapter 20 Psychological Gardening: Maintaining Your CBT Gains |
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303 | (10) |
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Knowing Your Weeds from Your Flowers |
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303 | (1) |
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304 | (4) |
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305 | (1) |
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Spotting where weeds may grow |
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306 | (1) |
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Dealing with recurrent weeds |
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307 | (1) |
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308 | (5) |
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309 | (2) |
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Being a compassionate gardener |
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311 | (2) |
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Chapter 21 Working with the Professionals |
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313 | (12) |
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Procuring Professional Help |
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313 | (5) |
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Thinking about the right therapy for you |
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315 | (1) |
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316 | (2) |
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Tracking Down the Right CBT Therapist for You |
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318 | (3) |
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Asking yourself the right questions |
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318 | (3) |
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Speaking to the specialists |
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321 | (1) |
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321 | (4) |
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Discussing issues during sessions |
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322 | (1) |
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Being active between sessions |
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323 | (2) |
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325 | (28) |
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Chapter 22 Ten Healthy Attitudes for Living |
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327 | (8) |
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Assuming Emotional Responsibility: You Feel the Way You Think |
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327 | (1) |
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328 | (1) |
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Valuing Your Individuality |
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328 | (1) |
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Accepting That Life can Be Unfair |
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329 | (1) |
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Understanding That Approval from Others Isn't Necessary |
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329 | (1) |
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Realising Love's Desirable, Not Essential |
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330 | (1) |
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Tolerating Short-Term Discomfort |
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331 | (1) |
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Enacting Enlightened Self-Interest |
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331 | (1) |
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Pursuing Interests and Acting Consistently with Your Values |
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332 | (1) |
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333 | (2) |
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Chapter 23 Ten Self-Esteem Boosters That Don't Work |
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335 | (6) |
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335 | (1) |
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336 | (1) |
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Trying to Get Everyone to Like You |
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336 | (1) |
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Placing Yourself above Criticism |
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337 | (1) |
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Avoiding Failure, Disapproval, Rejection and Other Animals |
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338 | (1) |
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338 | (1) |
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Attempting to Feel More Significant by Controlling Others |
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338 | (1) |
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Over-Defending Your Self-Worth |
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339 | (1) |
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339 | (1) |
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Blaming Nature or Nurture for Your Problems |
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340 | (1) |
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Chapter 24 Ten Ways to Lighten Up |
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341 | (8) |
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Accept That You Can - and Will - Make Mistakes |
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341 | (1) |
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342 | (1) |
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343 | (1) |
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344 | (1) |
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Don't Take Offence So Easily |
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344 | (1) |
|
Make Good Use of Criticism |
|
|
345 | (1) |
|
Settle into Social Situations |
|
|
345 | (1) |
|
Encourage Your Creativity to Flow |
|
|
346 | (1) |
|
|
|
347 | (1) |
|
Enjoy Yourself: It's Later than You Think |
|
|
347 | (2) |
|
Chapter 25 Ten Books to Add to Your Library |
|
|
349 | (4) |
|
Cognitive Behavioural Therapy Workbook for Dummies |
|
|
349 | (1) |
|
Boosting Self-Esteem For Dummies |
|
|
350 | (1) |
|
Cognitive Therapy and the Emotional Disorders |
|
|
350 | (1) |
|
The Mindful Way Through Depression - Freeing Yourself from Chronic Unhappiness |
|
|
350 | (1) |
|
|
|
351 | (1) |
|
|
|
351 | (1) |
|
|
|
351 | (1) |
|
Oxford Guide to Behavioural Experiments in Cognitive Therapy |
|
|
352 | (1) |
|
Reason and Emotion in Psychotherapy |
|
|
352 | (1) |
|
The Cognitive Behaviour Counselling Primer |
|
|
352 | (1) |
|
|
|
353 | (6) |
|
Organisations in the UK and Europe |
|
|
353 | (2) |
|
|
|
353 | (1) |
|
|
|
354 | (1) |
|
|
|
354 | (1) |
|
|
|
354 | (1) |
|
Organisations in the United States |
|
|
355 | (2) |
|
|
|
357 | (2) |
|
|
|
|
The `Old Meaning-New Meaning' Sheet |
|
|
359 | (2) |
|
The Cost-Benefit Analysis Form |
|
|
361 | (2) |
|
|
|
363 | (2) |
|
|
|
365 | (2) |
|
|
|
367 | (1) |
|
The Task Concentration Sheet |
|
|
368 | (1) |
|
|
|
369 | (1) |
|
|
|
370 | (1) |
|
The Pricing up Addiction Form |
|
|
371 | (1) |
|
The `What does my addiction do for me?' Analysis Form |
|
|
372 | (1) |
| Index |
|
373 | |
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