Читать книгу Cognitive Behavioural Therapy For Dummies - Rob Willson - Страница 3

1  Cover

2  Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go From Here

3  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

4  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

5  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

6  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

7  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

8  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

9  Index

10  About the Authors

11  Connect with Dummies

12  End User License Agreement