| Introduction |
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1 | (6) |
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1 | (1) |
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A Serious Note About Humour |
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1 | (1) |
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2 | (1) |
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2 | (1) |
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3 | (1) |
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How This Book Is Organised |
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3 | (1) |
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Part I Pinpointing Primary Principles |
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3 | (1) |
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Part II Pinning Down Problems and Giving Yourself Goals |
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3 | (1) |
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Part III Putting CBT into Practice |
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4 | (1) |
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Part IV Forging into the Future |
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4 | (1) |
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4 | (1) |
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Case Examples Used in This Book |
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4 | (1) |
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4 | (1) |
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5 | (2) |
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Part I Pinpointing Primary Principles |
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7 | (64) |
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Chapter 1 Exploring the Basics of CBT |
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9 | (12) |
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Understanding the Nuts and Bolts of CBT |
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9 | (4) |
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Blinding you with the science of CBT |
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9 | (1) |
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Linking thinking and feeling |
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10 | (1) |
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Attaching meaning to events |
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11 | (2) |
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Checking How CBT Can Work for You |
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13 | (4) |
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14 | (1) |
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Breaking down your behaviours |
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15 | (2) |
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Connecting Emotion, Thinking, and Behaviour |
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17 | (2) |
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Picturing Your Problems as a Simple A-B-C |
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19 | (2) |
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Chapter 2 Recognising Problematic Thinking Patterns |
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21 | (14) |
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Getting to Grips with Common Thinking Errors |
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21 | (9) |
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Listing Your Personal Favourites |
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30 | (1) |
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Knowing Where and When You Think Your Way to Trouble |
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31 | (4) |
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Chapter 3 Taking Toxic Thinking In Hand |
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35 | (14) |
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Noticing Your Negative Thinking |
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35 | (2) |
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Being Sceptical about Your Negative Automatic Thoughts |
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37 | (4) |
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41 | (4) |
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41 | (2) |
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Finishing off with A-B-C Form II |
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43 | (2) |
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Trying Out Alternative Thoughts |
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45 | (2) |
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Helping Yourself with Homework |
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47 | (2) |
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Chapter 4 Experiencing Experiments |
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49 | (8) |
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Seeing Things Like a Scientist |
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49 | (6) |
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Executing excellent experiments |
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49 | (1) |
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Putting predictions to the test |
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50 | (2) |
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Finding out which theory works best |
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52 | (1) |
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Conducting a self-help survey |
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53 | (1) |
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54 | (1) |
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Writing Down Your Results |
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55 | (2) |
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Chapter 5 Where's Your Head At? Controlling Your Concentration |
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57 | (14) |
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57 | (4) |
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Training Yourself in Task Concentration |
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61 | (4) |
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65 | (3) |
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Making Your Mind More Mindful |
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68 | (3) |
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68 | (1) |
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68 | (1) |
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Getting off the thought train |
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68 | (1) |
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Identifying when to ignore yourself |
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68 | (2) |
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70 | (1) |
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Part II Pinning Down Problems and Giving Yourself Goals |
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71 | (54) |
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Chapter 6 Getting Emotional |
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73 | (20) |
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Expanding Your Emotional Vocabulary |
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73 | (3) |
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Understanding the Anatomy of Emotions |
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76 | (3) |
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Working Out Whether Your Feelings Are Healthy or Unhealthy |
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79 | (10) |
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Taking note of your thinking |
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80 | (2) |
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Being aware of your behaviour |
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82 | (2) |
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Finding out what you focus on |
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84 | (3) |
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Avoiding being fooled by physical feelings |
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87 | (2) |
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Charting Your Problem Emotions |
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89 | (4) |
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Identifying themes and triggers |
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90 | (1) |
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Making a problem statement |
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91 | (2) |
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Chapter 7 Targeting Troublesome Tactics |
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93 | (20) |
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Identifying Self-Defeating Strategies |
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93 | (10) |
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Demanding control and insisting on certainty |
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94 | (3) |
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Adding up avoidance and getting yourself down |
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97 | (5) |
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102 | (1) |
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When Feeling Better Stops You from Getting Better |
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103 | (4) |
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Cease self-medicating your mood |
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104 | (1) |
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Requesting reassurance and seeking safety |
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105 | (2) |
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Putting Petals on Your Vicious Flower |
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107 | (6) |
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Uprooting your vicious flower |
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109 | (2) |
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Flaying that flower until it's dead |
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111 | (2) |
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Chapter 8 Getting Goal-Directed |
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113 | (12) |
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Giving Goals a SPORTing Chance |
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113 | (6) |
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113 | (1) |
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114 | (1) |
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Structuring your goal statements |
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115 | (1) |
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116 | (3) |
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Manufacturing More Motivation |
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119 | (3) |
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Writing up reasons for change |
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120 | (1) |
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Carrying out a cost-benefit analysis |
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121 | (1) |
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122 | (3) |
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Part III Putting CBT into Practice |
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125 | (106) |
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Chapter 9 Taking an Axe To Anxiety |
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127 | (18) |
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Philosophies that Fend Off Fear |
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128 | (7) |
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Surfing bodily sensations |
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128 | (4) |
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Being realistic about the probability of bad events |
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132 | (1) |
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Bringing bad events back into perspective |
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133 | (2) |
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135 | (6) |
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Challenging yourself to a duel |
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136 | (3) |
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Preparing your exposure plan |
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139 | (1) |
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140 | (1) |
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Searching Out Your Safety Behaviours |
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141 | (1) |
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Ways Out Of Wearisome Worry |
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142 | (3) |
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Chapter 10 Attacking Addictive Behaviours and Attitudes |
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145 | (16) |
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146 | (1) |
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Acknowledging Addiction Antecedents |
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147 | (2) |
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149 | (3) |
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Acquiring Alternative Activities |
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152 | (3) |
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Working Out Why Dropping Your DOC is Worth It |
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155 | (2) |
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Reducing the Risk of Relapse |
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157 | (4) |
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Chapter 11 Being Better Friends with Your Body |
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161 | (16) |
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Getting to Grips with Poor Body Image |
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161 | (3) |
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Finding out how you feel about your appearance |
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162 | (2) |
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Dealing with Poor Body Image Ponderings and Practices |
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164 | (1) |
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Adopting More Accurate Body Image Attitudes |
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164 | (2) |
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Promoting Positive Body Image Practices |
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166 | (1) |
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Having a Look at the Whole Package |
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167 | (7) |
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Harnessing a holistic outlook |
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167 | (4) |
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Showing a little appreciation |
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171 | (1) |
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Giving your body a grain of gratitude |
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172 | (2) |
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Implementing Healthy Home Improvements |
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174 | (3) |
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Chapter 12 Dealing a Blow to Depression |
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177 | (10) |
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Deciding whether You're Depressed |
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177 | (1) |
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178 | (2) |
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Reckoning with Rumination |
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180 | (1) |
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Actively Attacking Your Depression |
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181 | (6) |
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Chapter 13 Overcoming Obsessions and Cutting Out Compulsions |
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187 | (16) |
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Observing Obsessive Behaviour |
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187 | (4) |
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187 | (2) |
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Discovering body dysmorphic disorder (BDD) |
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189 | (1) |
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Highlighting health anxiety |
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189 | (1) |
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Checking out compulsive behaviours |
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190 | (1) |
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Assessing and Acting Against Obsessional Attitudes |
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191 | (7) |
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Pitting Theory A against Theory B |
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192 | (2) |
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Realistically appraising responsibility |
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194 | (2) |
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Steering in the right direction |
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196 | (2) |
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198 | (5) |
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Checking out and changing your termination criteria |
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198 | (2) |
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Recording and resisting rituals |
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200 | (3) |
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Chapter 14 Lifting Low Self-Esteem |
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203 | (16) |
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Acquiring Self-Acceptance |
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203 | (6) |
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Realising reasons not to rate yourself |
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205 | (1) |
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Leaving behind loathsome labelling |
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205 | (4) |
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209 | (1) |
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210 | (4) |
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Feeling fine about human fallibility |
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211 | (1) |
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212 | (2) |
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Using the best friend technique |
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214 | (1) |
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Accepting and Improving Yourself at the Same Time |
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214 | (3) |
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Selecting specific areas for self-improvement |
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215 | (1) |
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Embracing personal responsibility |
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216 | (1) |
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Regularly Reviewing Reasons for Self-Acceptance |
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217 | (2) |
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Chapter 15 Maintaining Relationships |
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219 | (12) |
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219 | (2) |
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Recognising healthy anger |
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219 | (1) |
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Seeing aspects of unhealthy anger |
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220 | (1) |
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Counting the Cost of Losing Your Cool |
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221 | (2) |
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223 | (2) |
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Embracing Effective Assertion |
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225 | (1) |
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Putting Yourself on a Par with Your Peers |
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226 | (5) |
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Part IV Forging into the Future |
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231 | (78) |
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Chapter 16 Examining and Changing Long-Standing Beliefs |
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233 | (20) |
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Uncovering Your Core Beliefs |
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233 | (7) |
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Sorting out the three types of core beliefs |
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233 | (3) |
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Bringing past relationships into the light of the present |
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236 | (3) |
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Catching your core beliefs interacting |
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239 | (1) |
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Digging Up Your Core Beliefs |
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240 | (4) |
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240 | (3) |
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243 | (1) |
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244 | (3) |
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Creating Constructive Core Beliefs |
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247 | (1) |
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Assigning New Meanings to Old Events |
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248 | (5) |
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Chapter 17 Consolidating Conviction in New Core Beliefs |
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253 | (14) |
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Spotlighting Beliefs You Want to Strengthen |
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253 | (1) |
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Preparing a Portfolio of Persuasive Arguments |
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254 | (2) |
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If At First You Don't Succeed, Try and Try Again |
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256 | (9) |
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257 | (2) |
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Digging out and defeating doubts |
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259 | (3) |
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Practising what you preach |
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262 | (1) |
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Considering what you'd want your child to believe |
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263 | (2) |
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Nurturing Nice New Beliefs |
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265 | (2) |
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Chapter 18 Delving into Personal Development |
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267 | (10) |
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Being Realistic about Relapse |
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267 | (5) |
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269 | (2) |
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271 | (1) |
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Getting Back to Your Personal Values and Hobbies |
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272 | (2) |
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272 | (1) |
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Reinstating personally significant practices |
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273 | (1) |
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Looking At Your Lifestyle |
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274 | (2) |
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Going Boldly Where You've Not Gone Before |
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276 | (1) |
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Chapter 19 Rupturing Roadblocks to Recovery |
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277 | (16) |
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Exorcising Emotions that Bind You |
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277 | (8) |
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279 | (2) |
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Refusing to play the shame game |
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281 | (2) |
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Paralysing problematic pride |
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283 | (2) |
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Letting Others Help to Bear the Burden |
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285 | (2) |
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287 | (6) |
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Chapter 20 Putting into Practice Principles of Positive Living |
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293 | (16) |
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Receiving Your Ration of Responsibility |
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293 | (2) |
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Finding that Flexibility Feeds Fun |
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295 | (3) |
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Understanding Uncertainty and Lack of Control as Unavoidable |
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298 | (2) |
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300 | (2) |
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Taking Risks and Making Mistakes |
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302 | (3) |
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Choosing Self-Acceptance Over Other-Approval |
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305 | (4) |
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309 | (20) |
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Chapter 21 Ten Tips for Working with Professionals |
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311 | (6) |
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Choosing the Right Therapy for You |
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311 | (1) |
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Knowing Who's Who in the Psychology World |
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312 | (1) |
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Asking the Right Questions |
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312 | (1) |
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Looking in the Best Places for a Therapist |
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313 | (1) |
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Vetting Your CBT (or other) Therapist |
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313 | (1) |
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Remaining Open Minded About Medication |
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314 | (1) |
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Working on Stuff Between Sessions |
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314 | (1) |
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Discussing Issues During Sessions |
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314 | (1) |
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Preparing Prior to Sessions |
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315 | (1) |
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315 | (2) |
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Chapter 22 Ten Tips for Getting a Good Night's Sleep |
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317 | (6) |
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Wear Yourself Out with Exercise |
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317 | (1) |
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317 | (1) |
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Don't Lie in Bed Tossing and Turning |
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318 | (1) |
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Monitor Your Caffeine and Stimulant Intake |
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319 | (1) |
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319 | (1) |
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Cozy Up Your Sleeping Area |
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320 | (1) |
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320 | (1) |
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Shed a Little Light on the Subject |
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320 | (1) |
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Set Sensible Sleep Expectations |
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321 | (1) |
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Leave Your Cares at the Bedroom Door |
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322 | (1) |
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Chapter 23 Ten Reasons to Never Give Up |
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323 | (6) |
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Setbacks Are Not Exceptional |
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323 | (2) |
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Recovery Requires Practice, Patience, and Persistence |
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325 | (1) |
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Small Achievements Add Up |
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325 | (1) |
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You Have Value in the World |
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325 | (1) |
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326 | (1) |
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You May Feel Differently Tomorrow |
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326 | (1) |
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You Can Always Try Other Options |
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326 | (1) |
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Talking to Others Often Helps |
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327 | (1) |
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327 | (1) |
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Change is an On-going Process |
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328 | (1) |
| Index |
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329 | |
Lisainfo e-raamatute kohta