Change Your Life with CBT
How Cognitive Behavioural Therapy Can Transform Your LifeCorinne Sweet
Oct 2010, Paperback, 256 pagesISBN13: 9780273737155
ISBN10: 0273737155
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Cognitive Behavioural Therapy has already helped millions of people overcome their issues and move their life forward – now it can really help you too.
In this busy, demanding and often stressful modern world, it’s a struggle to find time to even think about what your dreams and goals might be, let alone work towards actually realising them.
It’s so easy to get stuck in a routine, to opt for the easy answers, to feel a lack of inspiration and motivation and then wind up feeling anxious and depressed. Far from being an exciting or invigorating prospect, the mere idea of changing anything about your life soon seems hard work, scary and something to be avoided.
But your life really can be better than it is now - you just need to learn how to really believe it can.
Cognitive Behavioural Therapy, or CBT, can lend a hand. It will help you change the way you think and feel about yourself, about others and about the world around. As you begin to feel more positive, more motivated and more confident you’ll soon begin to realise that your future is fully in your control.
The scientifically-proven techniques of CBT are a powerful force to harness. Written by a leading psychologist, Change Your Life with CBT will deliver these tried and tested tools in an accessible package full of exercises, examples and practical advice and guidance .
So if you’re feeling that your life has got stuck in first gear, or even stuck in reverse, and if you believe that the main thing holding you back is probably yourself, Change Your Life with CBT can help you overcome your barriers and start to achieve your goals at home, at work and throughout your whole life.
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Contents
Acknowledgements
Part 1 Understanding the CBT viewpoint
1 How can I change my life with CBT?
Time for change
The change paradox
Why CBT?
How does CBT work?
Introducing Mr Beck
CBT: the popular theory
Ideas at the heart of CBT: a taster
Can CBT work for me?
What would you really like to change?
Setting goals
Finally, making the decision to change
So now the big question: is CBT for you?
2 Understanding what makes you tick
Take a fresh look at yourself
The CBT viewpoint
Understanding how your thoughts tick
You have your own unique point of view
Resistance to change
3 Noticing your negative thoughts
Spot negative thinking in everyday life
Understanding emotions the CBT way
Negative automatic thoughts
Dysfunctional assumptions
Core beliefs
The forensic approach to your emotions
Unhealthy emotions
What to do with your Thought Record
4 Tracking and taming your ‘thinking errors’
A self-fulfilling prophecy
Identifying 'thinking errors'
Beck’s negative Cognitive Triad
Top ten thinking errors
5 Testing yourself to get better
Hot thoughts and triggers
Understanding your own CBT ‘formulation’
Here comes the science bit
The Vicious Flower exercise
Safety Behaviours
Exposure
Involving others
Reviewing the formulation
6 The ‘Change Your Life with CBT’ Plan: a reminder
CBT revision
Important reminder
Part 2 How to use CBT to make your life better
7 Riding the tiger: overcoming anxiety, panic, trauma, phobias and obsessions
What is fear for?
Where does anxiety come from?
Understanding ‘healthy’ anxiety
How to tame your tiger
Understanding your anxiety
The kinds of anxiety you can experience
Handling an anxiety attack effectively
Dealing with phobias
Dealing with trauma
The power of exposure
Dealing with obsessions
Exercise and anxiety
8 Beating depression: chasing away your ‘little black rain cloud’
Stigma
Specific triggers
The relationship between anxiety and depression
Symptoms of depression
Typical depressed negative thoughts
Activity scheduling
Understanding your depression
The main types of depression
&nbs
Understanding and dealing with your depression
Maintaining your depression
Mood changers
Keep yourself active
Therapy or drugs?
9 Slaying the dragon: channelling your anger
The purpose of anger
Healthy vs. unhealthy anger
Being assertive vs. being aggressive
Repression vs. explosion
Understanding the roots of your anger
Understanding yourself and your anger better
The past is over
The CBT approach to anger
Learning to channel your anger
Be strong, not weak
10 Boosting your confidence and self-esteem
How to boost your confidence
Remember the ‘change paradox’
Self-acceptance
Cost–Benefit Analysis
Mindfulness and meditation
The way forward
The obstacle is the course
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Corinne Sweet is a leading psychologist, life coach, agony aunt, writer, broadcaster and lecturer, with over twenty-five year’s experience. She teaches in higher and adult education and runs a successful counselling/ coaching practice from home. She regularly writes for various publications, including The Guardian, The Independent and The Observer, amongst others. She has also presented on, TalkSPORT, and still appears regularly on many BBC and independent radio stations. Corinne lives in North London.
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