Cognitive Behavioural Therapy (CBT) delivers powerful tools that can help you dramatically improve your life.
This is the most useful and practical guide to CBT available. Written by highly regarded Clinical Psychologist Dr Stephen Briers, it clearly explains how CBT works, giving you plenty of exercises to help put the theory into practice and illustrate the effectiveness through stories from people who have used CBT to turn their lives around.
Clear, concise and highly readable.
- Understand what CBT is, its methods and models
- Put CBT to work to improve your mind and your life
- Build practical, step-by-step strategies for tackling any problem
Table of contents
- Title page
- About the author
- Author’s acknowledgements
- Publisher’s acknowledgements
- 1 So what’s so brilliant about CBT?
2 First principles
- Principle 1: There is always another point of view
- Principle 2: Events don’t cause our feelings
- Match the feeling to the thought
- Principle 3: We all evolve characteristic ways of seeing the world
- The formative years
- Sometimes once is enough!
- Principle 4: It’s a two-way street
- Principle 5: We are all scientists at heart
- So now you know…
- 3 Common thinking traps – and how to avoid them
4 Grappling with negative thinking
- Look for exceptions to the rule
- Give your ‘but’ a workout
- Aim at the right target
- Stand it on its head
- See the situation through fresh eyes
- Ask yourself: ‘How did I come to believe this in the first place?’
- How helpful is this belief?
- Say it is so… What can you do about it?
- Once more with feeling!
- Working with thought records
- So how do they work?
- Homework: making a start with thought records
5 Using behaviour to change your mind
- Why is experience our best teacher?
- Why behavioural experiments are so helpful
- Dropping ‘safety’ behaviours that make things worse
- Identifying your own safety behaviours
- Devising behavioural experiments that work
- Turning your thoughts into predictions
- Decide how you are going to measure your results
- Experimenting with safety behaviours
- A conundrum
- Challenging symptom-based predictions
- Experimenting with assumptions underlying your NATs
- What do I do if the results of my experiments actually end up supporting my negative belief?
- Homework: devise your own experiment
6 Mapping out your problems
- Seven brilliant reasons to start formulating
- What’s your problem?
- Pulling it all together
- Strategies for accessing hot thoughts
- Peter’s short fuse
- Identifying the hot thoughts
- Revising your formulation in the light of new evidence
- Possible interventions
- Elaborating the formulation
- Homework: make a start on your own formulation
- 7 Beating the blues
8 Conquering anxiety
- What is anxiety?
- Checklist of common anxiety symptoms
- Why do people suffer from anxiety?
- Top ten life stressors
- Maintaining factors in anxiety conditions
- Getting physical
- Harness the power of breathing
- Facing your fears
- Work your way up the ladder of fear
- Imaginal exposure
- Anxious thinking
- What are the odds?
- Fear of fear
- Develop a stress-busting lifestyle
9 Taming anger
- How to get yourself really worked up
- What’s making Malcolm mad?
- Better out than in?
- Are your beliefs about your anger holding you back?
- Inflexible people are more likely to snap
- Five beliefs you may need to challenge
- The mind–body connection
- Learn to recognise your body’s anger signature
- Establish what pushes your buttons
- Plan ahead
- Why improved communication skills can help you stay in control
- Getting to the roots of your anger
- Dealing with predisposing factors from childhood
- Do I have to forgive?
- Believe it or not, most of us are doing our best
10 Boosting self-esteem
- ‘I told you I would stuff up’
- Understanding the cycle of low self-esteem
- Breaking the rules
- Are your rules helping you?
- So how do you change the rules?
- Choose your own values
- No more Mr Nice Guy!
- The origins of low self-worth
- Reworking formative memories
- Further techniques to repair your self-image
- Look after yourself
- Become an assertive communicator
- Don’t allow yourself to be thwarted
- Reframe your ‘failures’ in a more positive light
- Try a little tenderness
- Be careful how you speak to yourself
- A compassion-based meditation to try for yourself
11 Breaking the cycle: using CBT to overcome addictions and destructive habits
- Understanding the ties that bind – what is addictive behaviour?
- What’s the payoff?
- Is there such a thing as an addictive personality?
- Introducing the cognitive model of addiction
- Getting ready to change
- Stage one: precontemplation
- Stage two: contemplation
- Stage three: action
- Habit-proof your environment
- In case of emergency break glass!
- Create your own top ten
- Stage four: maintenance
- Stage five: relapse
- Afterword: over to you now
- References and further reading
- Useful websites
- Appendix 1 Brilliant directory of online CBT courses, computer-based tools and smartphone applications
- Appendix 2 Example of a thought record
- Appendix 3 Blank forms and thought record templates
- Appendix 4 What to do if it’s not working
- Marketing advertisement
- Title: Brilliant Cognitive Behavioural Therapy, 2nd Edition
- Release date: February 2013
- Publisher(s): Pearson International
- ISBN: 9780273778493
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