Cognitive Behavioral Therapy : A Guide to Using CBT to Overcome Anxiety and Depression / Steven Turner. [print]

PART 1: COGNITIVE BEHAVIORAL THERAPY -- Introduction -- What is cognitive behavioral therapy? -- The history of cognitive behavioral therapy -- The place of negative thoughts -- Where do these negative thoughts come from? -- CBT treatment -- Who can be helped by CBT? -- A step-by-step guide to CBT -- Beliefs that CBT is based upon -- CBT can help the patient learn the following -- The advantages of CBT -- CBT tools and techniques -- Journaling -- Unraveling cognitive distortions -- Cognitive restructuring -- Exposure and response prevention -- Interoceptive exposure -- Nightmare exposure and rescripting -- Play the script to the end -- Progressive muscle relaxation -- Relaxed breathing -- Automatic and intrusive thoughts -- The ABC model of emotions -- Characteristic of negative automatic thoughts -- What causes intrusive thoughts? -- Intrusive thoughts and anxiety -- Intrusive thoughts and OCD -- Intrusive thoughts and depression -- How to set goals using CBT -- Step one: Identify your goals -- Step two: break goals into smaller steps -- Step three: identify your obstacles -- Step four: Schedule your activities -- Step five: be diligent -- How to use behavioral activtion to overcome anxiety and depression -- Our actions affect how we feel -- How to identify and change negative thought patterns with CBT -- Identifying negative thought patterns -- Find ourt the causes of your negative thought patterns -- Highlight unhelpful thought patterns -- List down the consequences of your negative thoughts -- Keep a record of your thoughts -- Avoid negative language -- Explore the connection between your emotions and negative thoughts -- Choose positive explanations -- List down the things that your're grateful for -- Practice mindfulness -- Seek guidance and support -- How to change your core beliefs with CBT -- Deal with one core belief at a time -- How does it affect your life? -- How much do you believe your core belief? -- What is holding you back from changing the core belief? -- Find ways to disprove your core belief -- Find a new core belief -- Explore ow your life will change thanks to your new core belief -- Benefits of cognitive behavioral therapy in addiction treatment -- Provides a network of support -- Increased positive thought patterns -- Enhancement of self-esteem -- Learning to resist peer pressure -- Cost-effectiveness -- Gradual steps -- Continuity of normal activities -- Gradual end to therapy -- How to use mindfulness-integrated cognitive behavior therapy -- Equanimity -- Impermanence -- Practicing mindfulness -- MiCBT: Integrating mindfulness and CBT -- The four stages of MiCBT -- Stage one: Personal stage -- Stage two: Exposure stage -- Stage three: Interpersonal stage -- Stage four: empathic stage -- Program duration -- CBT techniques to overcome procrastination -- Mindfulness -- Behavioral activation -- Behavioral experiments -- Voice training -- Identify your important psychological needs -- Security -- Volition -- Attention -- Emotional connection -- A sense of status -- A sense of achievement -- Meaning -- Optimism -- Privacy -- Validation -- Overcoming obsessions -- Don't shun your fears -- Anticipate OCD urges -- Refocus your attention -- Write down your compulsive thoughts -- Create an OCD worry time -- Create a recording of your OCD obsessions -- Avoid alcohol and nicotine -- Hang out with your friends and family more -- Join a support group -- How to overcome worry, fear, anxiety, and depression with CBT -- What makes you afraid? -- What makes you anxious? -- How does fear manifest? -- Panic attacks -- Worry -- Face your fears -- Know yourself -- Exercise -- Relax -- Healthy eating -- Drink alcohol in moderation or avoid it altogether -- Faith -- Medication -- Support groups -- Methods of building solid self-esteem -- List your accomplishments -- Highlight your strengths -- Set goals -- Develop your assertiveness -- Start reading books -- Seek out confident friends -- Help others -- Expand your social circle -- Challenge yourself -- Do the things that you are good at -- How to overcome anger and bitterness using CBT -- What leads to excessive anger? -- Assert your needs -- Make peace with your past -- Recognize that it's time to move on -- Make a list of the lessons that your past taught you -- Believe in yourself -- Meditate -- Practice mindfulness -- Get rid of your fear -- Forgive -- Count your blessings -- Secrets of developing the best attitude -- Stop acting entitled -- Be grateful -- Improve your lifestyle -- Reframe your challenges -- Embrace rejection -- Use positive words -- Become a doer -- Become wary of energy vampires -- Deep breathing exercise -- Choose to see the positive side -- Be more of a problem-solver -- Become the agent of joy -- Cultivate meaningful relationships -- Develop crisis management skills -- Critical lifestyle changes -- Travel -- Change your job -- Move house -- Become a volunteer -- Break the routine -- Set a goal -- Do something that scares you -- Challenge yourself -- Write every day -- Become more active -- Improve your looks and image -- Get quality sleep -- Improve your diet -- Ditch bad influences -- Watch less TV -- Thinking errors that deplete your mental energy -- All-or-none mode of thinking -- Overgeneralizing -- Filtering out the positive -- Mind-reading -- Catastrophizing -- Emotional reasoning -- Labeling -- Predicting -- Taking things personally -- CBT as a treatment for PTSD -- Main symptoms of PTSD -- Prolonged exposure -- Cognitive processing therapy -- Seeking safety -- Eye movement desensitization reprocessing -- Eight ways to rewire your brain using CBT -- Set achievable goals -- Reward yourself -- Be good at spotting negativity at its onset -- Be accountable -- Listen to music -- Join a group -- Focus on positive experiences -- Consume the right media -- Ten introductory questions therapists commonly ask -- What brings you here? -- Have you ever seen another counselor before? From your perspective, what is the problem? -- On the whole, how does this problem make you feel? -- What makes the problem better? -- If you had the powers, what positive changes would you make in your life? -- How would you describe your mood on the whole? What are your expectations? -- What would it take to make you feel more satisfied and happier? -- Do you have a low, average, or high interpersonal IQ? -- Developing a therapeutic relationship -- Be skilled and experienced -- Build trust -- Show empathy -- Give the client power -- Regulate the sessions -- Enhance client skills and strengths -- Address potential therapeutic barriers -- Build your client up-don't tear them down -- Show your clients some respect -- Common errors made in CBT -- Not understanding the necessity or repetition for change -- Making assumptions about CBT based on social comparison -- Not making CBT techniques a lifestyle change -- Not using relaxation regularly -- Expecting results without practice -- Believing that CBT is similar to positive thinking -- Believing emotions are always irrational -- Placing demands on mindfulness -- Using CBT to justify not being responsible for a change -- DBT and act tools and techniques -- Objectivenss effectiveness skills -- Relationship effectiveness skills -- Self-respect effectiveness skills -- Acceptance -- Cognitive defusion -- How long does it take for CBT to work? -- A client's lack of basic skills -- Previous negative experiences with mental health care -- Fear of change -- Lack of motivation -- Inexperienced therapist -- poor leadership skills -- High levels of pressure or stress caused by poor living standards -- Discouragement from friends and family -- Ways to lighten up when you're down -- Let go of your expectations -- Avoid stressful situations -- Release your tension -- Limit negativity -- Forgive -- Limit or get rid of negative people from your life -- Bend the rules -- Never give up -- Have a sense of humor -- Always see the positive side -- Increase

your circle of positive friends -- Meditate -- Proper posture -- Travel -- Get into your hobby -- Spend time in a nature -- Practice mindfulness -- Keep a pet -- Myths and misconceptions -- Myth: CBT neglects to address past behavior -- Myth: CBT is too scientific and rigid in its practice -- Myth: CBT neglects the client and therapist relationship -- Myth: CBT only treats symptoms, not people -- CBT requires clients to be motivated -- CBT is a superficial pseudoscience -- There are no obvious ways of telling whether the therapy has worker -- Conclusion -- Journaling -- Unraveling cognitive distortions -- Cognitive restructuring -- Exposure and response prevention -- Nightmare exposure and rescripting -- Progressive music relaxation -- Relaxed breathing.

PennsylvaniaRT 2: DIALECTICAL BEHAVIOR THERAPY -- Introduction -- DBT origins: Marsha Linehan -- DBT is not -- DBT is -- DBT and Borderline Personality Disorder -- DBT and difficult emotions and mood swings -- Mindfulness -- What does mindfulness consist of? -- Using the what skills -- Observe -- Describe -- Participate -- Using the how skills -- nonjudgmentally -- One-mindfully -- Effectively -- Distress tolerance -- Using crisis survival: Distraction with wise mind -- A-activities -- C-contributing -- C-comparison -- E-emotions -- P-pushing -- T-thoughts -- S-sensations -- Using self-soothe with the five senses -- Taste -- Smell -- See or vision -- Hear -- Touch -- Sensory wrap up -- Using I.M.P.R.O.V.E. the moment -- I-imagery -- M-meaning -- P-prayer -- R-relaxation -- O-one thing at a moment -- V-vacation -- E-encouragement -- I.M.P.R.O.V.E. skills wrap-up -- Pros and cons -- Using accepting reality -- Willingness -- Willfulness - Turning of the mind -- Radical acceptance -- Emotion regulation -- P and L-treating physical illnesses -- E-balanced eating -- A-avoid mood-altering drugs -- S-balanced sleep -- E-get exercise -- Using mastery -- Build positive experiences -- Short term -- Long term -- Positive mindfulness -- Be mindful of positive emotions -- Using the opposite to emotion action -- Interpersonal Effectiveness -- Using objectiveness effectiveness (D.E.A.R. M.A.N.) -- D-describe -- E-express -- A-assert -- R-reinforce -- M-mindful (stay) -- A-appear confident -- N-negotiate -- D.E.A.R. M.A.N -- Using relationship effectiveness (G.I.V.E.) -- G-(be) gentle -- I-(act/be) interested -- V-validate -- E-(use an) easy manner -- Self-respect effectiveness (F.A.S.T.) -- F-fair -- A-(no) apologies -- S-stick to your values -- T-(be) truthful -- T.H.I.NK -- T-think -- H-have empathy -- I-interpretations -- N-notice -- K-kindness -- Conclusion.

No matter who you are or where you come from, you already have firsthand experience of the maxim, "Life is challenging." The pressures of day-to-day living can lead us down the path of various health complications, and in particular, mental illnesses, such as depression, anxiety, phobia, and obsessive thoughts. Such mental illnesses lower the quality of our lives and drain all the fun. To overcome these illnesses, we have pursued various treatments, but mostly, the results are less than appealing. This book has been put together in order to unveil two of the most successful ways of treating mental illnesses and different conditions. These treatments - known as cognitive behavioral therapy and dialectical behavior therapy - have become a hit around the world because of how many people they've helped. In part 1 of this book, you will learn about: CBT tools and techniques Automatic and intrusive thoughts How to get rid of anxiety and depression through CBT Seting goals using CBT How to change your core beliefs using CBT How to overcome procrastination through CBT Overcoming anger and bitterness through CBT Treating PTSD Identifying negative thought patterns Building self-esteem Rewiring your brain And so much more Some of the topics covered in part 2 of this book include: How DBT can treat borderline personality disorder 10 powerful DBT techniques you need to know 6 simple ways to reduce black and white thinking to avoid emotional instability 7 crucial words you should know to ease your mind from distress The 7 skills that can help you feel better instantly and improve the moment Bulletproof ways to enhance positive relationships with others And much, much more

https://www.amazon.com/Cognitive-Behavioral-Therapy-Dialectical-Personality/dp/1792801491/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1573531639&sr=8-1

COPYRIGHT NOT covered - Click this link to request copyright permission: