Efnisyfirlit

• Cover
• Introduction
  • About This Book
  • Foolish Assumptions
  • Icons Used in This Book
  • Beyond the Book
  • Where to Go From Here
• Part 1: Introducing CBT Basics
  • Chapter 1: You Feel the Way You Think
    • Using Scientifically Tested Methods
    • Understanding CBT
    • Making the Thought–Feeling Link
    • Learning Your ABCs
    • Characterising CBT
  • Chapter 2: Spotting Errors in Your Thinking
    • Catastrophising: Turning Mountains Back Into Molehills
    • All-or-Nothing Thinking: Finding Somewhere In-between
    • Fortune-Telling: Stepping Away From the Crystal Ball
    • Mind-Reading: Taking Your Guesses with a Pinch of Salt
    • Emotional Reasoning: Reminding Yourself That Feelings Aren’t Facts
    • Overgeneralising: Avoiding the Part/Whole Error
    • Labelling: Giving Up the Rating Game
    • Making Demands: Thinking Flexibly
    • Mental Filtering: Keeping an Open Mind
    • Disqualifying the Positive: Keeping the Baby and Throwing Out the Bathwater
    • Low Frustration Tolerance: Realising You Can Bear the ‘Unbearable’
    • Personalising: Removing Yourself from the Centre of the Universe
  • Chapter 3: Tackling Toxic Thoughts
    • Catching NATs
    • Stepping Through the ABC Form I
    • Creating Constructive Alternatives: Completing the ABC Form II
  • Chapter 4: Designing and Conducting Behavioural Experiments
    • Seeing for Yourself: Reasons for Doing Behavioural Experiments
    • Testing Out Predictions
    • Seeking Evidence to See Which Theory Best Fits the Facts
    • Conducting Surveys
    • Making Observations
    • Ensuring Successful Behavioural Experiments
    • Keeping Records of Your Experiments
  • Chapter 5: Pay Attention! Refocusing and Retraining Your Awareness
    • Training in Task Concentration
    • Becoming More Mindful
• Part 2: Charting the Course: Defining Problems and Setting Goals
  • Chapter 6: Exploring Emotions
    • Naming Your Feelings
    • Thinking What to Feel
    • Understanding the Anatomy of Emotions
    • Comparing Healthy and Unhealthy Emotions
    • Seeing Similarities in Your Physical Sensations
    • Identifying Feelings about Feelings
    • Defining Your Emotional Problems
  • Chapter 7: Identifying Solutions That Cause You Problems
    • When Feeling Better Can Make Your Problems Worse
    • Getting Over Depression without Getting Yourself Down
    • Loosening Your Grip on Control
    • Feeling Secure in an Uncertain World
    • Surmounting the Side Effects of Excessive Safety-Seeking
    • Wending Your Way Out of Worry
    • Preventing the Perpetuation of Your Problems
    • Helping Yourself: Putting the Petals on Your Vicious Flower
  • Chapter 8: Setting Your Sights on Goals
    • Putting SPORT into Your Goals
    • Homing In on How You Want to Be Different
    • Maximising Your Motivation
• Part 3: Putting CBT Into Action
  • Chapter 9: Standing Up to Anxiety and Facing Fear
    • Acquiring Anti-Anxiety Attitudes
    • Attacking Anxiety
    • Overriding Common Anxieties
  • Chapter 10: Abolishing Addictions
    • Putting a Name to Your Problem
    • Familiarising Yourself with the Many Faces of Addiction
    • Accepting Yourself and Your Addiction
    • Securing Suitable Support
    • Deciding to Desist
    • Transforming Intention into Action
    • Planning to Prevent Relapse
  • Chapter 11: Building a Better Body Image and Beating BDD
    • Making Friends with the Mirror
    • Taking Advertising and Media Messages with a Pinch of Salt
    • Saluting Your Body for Services Rendered
    • Choosing to Change for All the Right Reasons
  • Chapter 12: Deconstructing and Demolishing Depression
    • Understanding the Nature of Depression
    • Looking at What Fuels Depression
    • Going Round and Round in Your Head: Ruminative Thinking
    • Activating Yourself as an Antidepressant
    • ACTing against Depression
    • Managing Suicidal Thoughts
    • Contemplating Complex Forms of Depression
  • Chapter 13: Sleeping Soundly
    • Assessing Your Sleep Situation
    • Eliminating Unhelpful Sleep Expectations
    • Getting Into a Clean Sleep Routine
  • Chapter 14: Overcoming Obsessions
    • Identifying and Understanding Obsessional Problems
    • Identifying Unhelpful Behaviours
    • Acquiring Anti-Obsessional Attitudes
    • Facing Your Fears: Reducing (and Stopping) Rituals
    • Being Realistic about Responsibility
  • Chapter 15: Overcoming Low Self-Esteem and Accepting Yourself
    • Identifying Issues of Self-Esteem
    • Developing Self-Acceptance
    • Being Inspired to Change
    • Actioning Self-Acceptance
    • Selecting the Self-Help Journey to Self-Acceptance
  • Chapter 16: Cooling Down Your Anger
    • Discerning the Difference between Healthy and Unhealthy Anger
    • Assembling Attitudes That Underpin Healthy Anger
    • Imparting Your Indignation in a Healthy Way
    • Acting Assertively in the Workplace
    • Dealing with Difficulties in Overcoming Anger
  • Chapter 17: Healing Illness Anxiety
    • Analysing the Anatomy of Illness Anxiety
    • Getting to know Medically Unexplained Physical Sensations
    • Minimising Your Fear of Missing an Important Symptom
    • Feeling Secure in an Uncertain Body
• Part 4: Looking Backwards and Moving Forwards
  • Chapter 18: Taking a Fresh Look at Your Past
    • Exploring How Your Past Can Influence Your Present
    • Identifying What Core Beliefs Are
    • Detecting Your Core Beliefs
    • Understanding the Impact of Core Beliefs
    • Making a Formulation of Your Beliefs
    • Limiting the Damage: Being Aware of Core Beliefs
    • Developing Alternatives to Your Core Beliefs
  • Chapter 19: Moving New Beliefs from Your Head to Your Heart
    • Defining the Beliefs You Want to Strengthen
    • Acting As If You Already Believe
    • Building a Portfolio of Arguments
    • Understanding That Practice Makes Imperfect
    • Nurturing Your New Beliefs
  • Chapter 20: Heading for a Healthier and Happier Life
    • Planning to Prevent Relapse
    • Filling In the Gaps
    • Overhauling Your Lifestyle
    • Living in Line with Your Values
  • Chapter 21: Overcoming Obstacles to Progress
    • Tackling Emotions That Get in the Way of Change
    • Adopting Positive Principles That Promote Progress
    • Tackling Task-Interfering Thoughts
  • Chapter 22: Psychological Gardening: Maintaining Your CBT Gains
    • Knowing Your Weeds from Your Flowers
    • Working on Weeds
    • Tending Your Flowers
  • Chapter 23: Working with the Professionals
    • Procuring Professional Help
    • Tracking Down the Right CBT Therapist for You
    • Making the Most of CBT
• Part 5: The Part of Tens
  • Chapter 24: Ten Philosophies for Living That Work
    • Assuming Emotional Responsibility: Owning the Way You Feel
    • Thinking Flexibly
    • Valuing Your Individuality
    • Accepting That Life Can Be Unfair
    • Understanding That Approval from Others Isn’t Necessary
    • Realising Love Is Desirable, Not Essential
    • Tolerating Short-Term Discomfort
    • Enacting Enlightened Self-Interest
    • Pursuing Interests and Acting Consistently with Your Values
    • Tolerating Uncertainty
  • Chapter 25: Ten Self-Esteem Boosters That Don’t Work
    • Putting Others Down
    • Thinking You’re Special
    • Trying to Get Everyone to Like You
    • Placing Yourself above Criticism
    • Avoiding Failure, Disapproval, Rejection and Other Animals
    • Avoiding Your Emotions
    • Attempting to Feel More Significant by Controlling Others
    • Over-Defending Your Self-Worth
    • Feeling Superior
    • Blaming Nature or Nurture for Your Problems
  • Chapter 26: Ten Mythical Monsters of Mental Health
    • Psychological Problems Mean You’re Weak
    • I Should Be Able to Get Better on My Own
    • Mental Health Is an Either/Or Issue
    • You Get Better All at Once
    • The Drugs Don’t Work; They Just Make You Worse
    • Certain Types of Psychological Disorders Are Glamorous
    • Mental Illness Is Unpreventable; It’s Just Bad Luck
    • Everyone Can Tell when a Person Has a Mental Illness
    • Having a Mental Illness Means You’re Dangerous
    • Seeking Help Will Go on My Medical Record and Hurt My Future Prospects
• Part 6: Appendixes
  • Appendix A: Recommended Resources
    • Books
    • Websites
    • Films and Videos
  • Appendix B: Forms
    • The ‘Old Meaning–New Meaning’ Sheet
    • The Cost–Benefit Analysis Form
    • The ‘Tic-Toc’ Sheet
    • The Zigzag Form
    • The Vicious Flower
    • The Task Concentration Sheet
    • The ABC Form I
    • The ABC Form II
    • The Pricing-up Addiction Form
    • The ‘What does my addiction do for me?’ Analysis Form
• Index
• About the Authors
• Connect with Dummies
• End User License Agreement

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