Cognitive Behavioural Therapy Workbook For Dummies E-Book

Rhena Branch

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2012

Seitenzahl: 321

Beschreibung

Dozens of practical exercises and easy to perform techniques for banishing negative thoughts before they take hold Whether you're trying to overcome anxiety and depression, boost self-esteem, beat addiction, lose weight, or simply improve your outlook, cognitive behavioural therapy (CBT) offers a practical, sensible approach to mastering your thoughts and thinking constructively. In this updated and expanded edition of the companion workbook to their bestselling Cognitive Behavioural Therapy For Dummies, professional therapists Rhena Branch and Rob Wilson show you, step-by-step, how to put the lessons provided in their book into practice. Inside you'll find a huge number of hands-on exercises and techniques to help you remove roadblocks to change and regain control over your life. Cognitive Behavioural Therapy Workbook For Dummies, Second Edition: * Develops the ideas and concepts that presented in the bestselling Cognitive Behavioural Therapy For Dummies, Second Edition and provides exercises to put those ideas into practice * Features a range of hands-on CBT exercises and techniques for beating anxiety or depression, boosting your self-esteem, losing weight, or simply improving your outlook on life Rhena Branch and Rob Willson are CBT therapists at the Priory Clinic in London, and the authors of Cognitive Behavioural Therapy For Dummies.

Leseprobe

Cognitive Behavioural Therapy Workbook For Dummies®, 2nd Edition

Visit www.dummies.com/cheatsheet/cbtworkbookuk to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

A Serious Note About Humour

How To Use This Book

What Not to Read

Foolish Assumptions

How This Book Is Organised

Part I: Pinpointing Primary Principles

Part II: Pinning Down Problems and Giving Yourself Goals

Part III: Putting CBT into Practice

Part IV: Forging into the Future

Part V: The Part of Tens

Case Examples Used in This Book

Icons Used in This Book

Where to Go from Here

Part I: Pinpointing Primary Principles

Chapter 1: Exploring the Basics of CBT

Understanding the Nuts and Bolts of CBT

Blinding you with the science of CBT

Linking thinking and feeling

Attaching meaning to events

Checking How CBT Can Work for You

Ranking your problems

Breaking down your behaviours

Connecting Emotion, Thinking, and Behaviour

Picturing Your Problems as a Simple A-B-C

Chapter 2: Recognising Problematic Thinking Patterns

Getting to Grips with Common Thinking Errors

Listing Your Personal Favourites

Knowing Where and When You Think Your Way to Trouble

Chapter 3: Taking Toxic Thinking In Hand

Noticing Your Negative Thinking

Being Sceptical about Your Negative Automatic Thoughts

Working with A-B-C Forms

Filling out Form I

Finishing off with A-B-C Form II

Trying Out Alternative Thoughts

Helping Yourself with Homework

Chapter 4: Experiencing Experiments

Seeing Things Like a Scientist

Executing excellent experiments

Putting predictions to the test

Finding out which theory works best

Conducting a self-help survey

Acting as an observer

Writing Down Your Results

Chapter 5: Where’s Your Head At? Controlling Your Concentration

Aiming Your Attention

Training Yourself in Task Concentration

Finding Your Focus

Making Your Mind More Mindful

Living in the present

Suspending judgement

Getting off the thought train

Identifying when to ignore yourself

Mindfully mundane

Part II: Pinning Down Problems and Giving Yourself Goals

Chapter 6: Getting Emotional

Expanding Your Emotional Vocabulary

Understanding the Anatomy of Emotions

Working Out Whether Your Feelings Are Healthy or Unhealthy

Taking note of your thinking

Being aware of your behaviour

Finding out what you focus on

Avoiding being fooled by physical feelings

Charting Your Problem Emotions

Identifying themes and triggers

Making a problem statement

Chapter 7: Targeting Troublesome Tactics

Identifying Self-Defeating Strategies

Demanding control and insisting on certainty

Adding up avoidance and getting yourself down

Worrying yourself sick

When Feeling Better Stops You from Getting Better

Cease self-medicating your mood

Requesting reassurance and seeking safety

Putting Petals on Your Vicious Flower

Uprooting your vicious flower

Flaying that flower until it’s dead

Chapter 8: Getting Goal-Directed

Giving Goals a SPORTing Chance

Feeling different

Acting different

Structuring your goal statements

Being a complete SPORT

Manufacturing More Motivation

Writing up reasons for change

Carrying out a cost-benefit analysis

Tracking Your Progress

Part III: Putting CBT into Practice

Chapter 9: Taking an Axe To Anxiety

Philosophies that Fend Off Fear

Surfing bodily sensations

Being realistic about the probability of bad events

Bringing bad events back into perspective

Exposing Yourself

Challenging yourself to a duel

Preparing your exposure plan

Keeping good accounts

Searching Out Your Safety Behaviours

Ways Out Of Wearisome Worry

Chapter 10: Attacking Addictive Behaviours and Attitudes

Defining Dependency

Acknowledging Addiction Antecedents

Targeting Triggers

Acquiring Alternative Activities

Working Out Why Dropping Your DOC is Worth It

Reducing the Risk of Relapse

Chapter 11: Being Better Friends with Your Body

Getting to Grips with Poor Body Image

Finding out how you feel about your appearance

Dealing with Poor Body Image Ponderings and Practices

Adopting More Accurate Body Image Attitudes

Promoting Positive Body Image Practices

Having a Look at the Whole Package

Harnessing a holistic outlook

Showing a little appreciation

Giving your body a grain of gratitude

Implementing Healthy Home Improvements

Chapter 12: Dealing a Blow to Depression

Deciding whether You’re Depressed

Assessing Your Avoidance

Reckoning with Rumination

Actively Attacking Your Depression

Chapter 13: Overcoming Obsessions and Cutting Out Compulsions

Observing Obsessive Behaviour

Checking out OCD

Discovering body dysmorphic disorder (BDD)

Highlighting health anxiety

Checking out compulsive behaviours

Assessing and Acting Against Obsessional Attitudes

Pitting Theory A against Theory B

Realistically appraising responsibility

Steering in the right direction

Reining in Rituals

Checking out and changing your termination criteria

Recording and resisting rituals

Chapter 14: Lifting Low Self-Esteem

Acquiring Self-Acceptance

Realising reasons not to rate yourself

Leaving behind loathsome labelling

Acting on Acceptance

Adding up the Evidence

Feeling fine about human fallibility

Being very specific

Using the best friend technique

Accepting and Improving Yourself at the Same Time

Selecting specific areas for self-improvement

Embracing personal responsibility

Regularly Reviewing Reasons for Self-Acceptance

Chapter 15: Maintaining Relationships

Overcoming Outrage

Recognising healthy anger

Seeing aspects of unhealthy anger

Counting the Cost of Losing Your Cool

Lengthening Your Fuse

Embracing Effective Assertion

Putting Yourself on a Par with Your Peers

Part IV: Forging into the Future

Chapter 16: Examining and Changing Long-Standing Beliefs

Uncovering Your Core Beliefs

Sorting out the three types of core beliefs

Bringing past relationships into the light of the present

Catching your core beliefs interacting

Digging Up Your Core Beliefs

Doing a downward arrow

Taking note of themes

Forming a Formulation

Creating Constructive Core Beliefs

Assigning New Meanings to Old Events

Chapter 17: Consolidating Conviction in New Core Beliefs

Spotlighting Beliefs You Want to Strengthen

Preparing a Portfolio of Persuasive Arguments

If At First You Don’t Succeed, Try and Try Again

Acting accordingly

Digging out and defeating doubts

Practising what you preach

Considering what you’d want your child to believe

Nurturing Nice New Beliefs

Chapter 18: Delving into Personal Development

Being Realistic about Relapse

An ounce of prevention

A pound of cure

Getting Back to Your Personal Values and Hobbies

Acting consistently

Reinstating personally significant practices

Looking At Your Lifestyle

Going Boldly Where You’ve Not Gone Before

Chapter 19: Rupturing Roadblocks to Recovery

Exorcising Emotions that Bind You

Giving up on guilt

Refusing to play the shame game

Paralysing problematic pride

Letting Others Help to Bear the Burden

Persisting with Practice

Chapter 20: Putting into Practice Principles of Positive Living

Receiving Your Ration of Responsibility

Finding that Flexibility Feeds Fun

Understanding Uncertainty and Lack of Control as Unavoidable

Letting Life Be Unfair

Taking Risks and Making Mistakes

Choosing Self-Acceptance Over Other-Approval

Part V: The Part of Tens

Chapter 21: Ten Tips for Working with Professionals

Choosing the Right Therapy for You

Knowing Who’s Who in the Psychology World

Asking the Right Questions

Looking in the Best Places for a Therapist

Vetting Your CBT (or other) Therapist

Remaining Open Minded About Medication

Working on Stuff Between Sessions

Discussing Issues During Sessions

Preparing Prior to Sessions

Getting Yourself Goals

Chapter 22: Ten Tips for Getting a Good Night’s Sleep

Wear Yourself Out with Exercise

Establish a Schedule

Don’t Lie in Bed Tossing and Turning

Monitor Your Caffeine and Stimulant Intake

Bed in a Bedtime Routine

Cozy Up Your Sleeping Area

Apply Some Oils

Shed a Little Light on the Subject

Set Sensible Sleep Expectations

Leave Your Cares at the Bedroom Door

Chapter 23: Ten Reasons to Never Give Up

Setbacks Are Not Exceptional

Recovery Requires Practice, Patience, and Persistence

Small Achievements Add Up

You Have Value in the World

Nobody is Perfect

You May Feel Differently Tomorrow

You Can Always Try Other Options

Talking to Others Often Helps

You Are Not Alone

Change is an On-going Process

Cheat Sheet

Cognitive Behavioural Therapy Workbook For Dummies®, 2nd Edition

by Rhena Branch and Rob Willson

Cognitive Behavioural Therapy For Dummies®, 2nd Edition

Published byJohn Wiley & Sons, LtdThe AtriumSouthern GateChichesterWest SussexPO19 8SQEnglandwww.wiley.com

Copyright © 2012 John Wiley & Sons, Ltd, Chichester, West Sussex, England

Published by John Wiley & Sons, Ltd, Chichester, West Sussex, England

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ISBN: 978-1-119-95140-7 (pbk); ISBN 978-1-119-95381-4 (ebk); ISBN 978-1-119-95383-8 (ebk); ISBN 978-1-119-95382-1 (ebk)

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About the Authors

Rhena Branch MSc, Dip CBT, is an accredited CBT practitioner and qualified clinical supervisor. She has co-written several books in addition to those in the For Dummies series. Rhena teaches and supervises on the MSc in CBT at Goldsmiths, University of London and runs a private practice in central London.

Rob Willson, BSc, MSc, Dip SBHS, currently divides the majority of his work time between private practice and conducting research on Body Dysmorphic Disorder at the Institute of Psychiatry, London. Previously he spent twelve years working at the Priory Hospital, North London where he was a therapist and therapy services manager. He also trained numerous CBT therapists over a seven-year period at Goldsmiths, University of London. Rob’s main clinical interests are anxiety and obsessional problems, and disseminating CBT principles through self-help. He has made several TV appearances including in the BBC documentary ‘Too Ugly for Love’.

Authors’ Acknowledgments

Many researchers, fellow therapists and authors have influenced our understanding and practice of CBT over the years and therefore the content in this book. Founding fathers, Albert Ellis and Aaron T. Beck, of course merit special mention. Others include (in no specific order): Ray DiGiuseppe, Mary-Anne Layden, Jacqueline Persons, David A. Clarke, Adrian Wells, Stanley Rachman, Paul Salkovskis, Christine Padesky, Michael Neenan, David Veale, David M. Clark, David Burns, Kevin Gournay and many more. Special thanks goes to Windy Dryden for his extensive writings and for teaching us both so much.

Finally, a genuine thank you to all our clients (past and present) for allowing us to get to know you and learn from you.

Publisher’s Acknowledgments

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Introduction

Welcome to the Cognitive Behavioural Therapy Workbook For Dummies, 2nd Edition. Cognitive behavioural therapy, or CBT, is a form of psychotherapy found scientifically to be effective with depression, anxiety, and many other types of problems.