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Rob Willson
Cognitive Behavioural Therapy For Dummies
Читать книгу Cognitive Behavioural Therapy For Dummies - Rob Willson - Страница 1
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Cognitive Behavioural Therapy For Dummies® To view this book's Cheat Sheet, simply go to
www.dummies.com
and search for “Cognitive Behavioural Therapy For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Страница 8
Страница 9
Страница 10
You Feel the Way You Think
Using Scientifically Tested Methods
Understanding CBT
Combining science, philosophy and behaviour
Progressing from problems to goals
Making the Thought–Feeling Link
Emphasising the meanings you attach to events
CONSIDER THE REACTIONS OF TEN PEOPLE
Acting out
Learning Your ABCs
Characterising CBT
GETTING COMPLICATED
Страница 23
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
GETTING INTIMATE WITH YOUR THINKING
Страница 38
Tackling Toxic Thoughts
Catching NATs
Making the thought–feeling link
Becoming more objective about your thoughts
Stepping Through the ABC Form I
Creating Constructive Alternatives: Completing the ABC Form II
Страница 45
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
DON’T TAKE OUR WORD FOR IT …
Страница 55
Pay Attention! Refocusing and Retraining Your Awareness
Training in Task Concentration
Choosing to concentrate
Concentration exercise: Listening
Concentration exercise: Speaking
Concentration exercise: Graded practice
Concentration exercise: Taking a walk
Tuning in to tasks and the world around you
Tackling the task concentration record sheet
Becoming More Mindful
Being present in the moment
Letting your thoughts pass by
Watching the train pass by
Standing by the side of the road
Discerning when not to listen to yourself
Incorporating mindful daily tasks
Tolerating upsetting images and unpleasant ideas
Knowing a thought is just a thought
Letting unwelcome thoughts extinguish by themselves
Страница 75
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