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Easily understand how to apply the principles of cognitive behavioral therapy (CBT) to your own life CBT For Dummies is the gold standard guide to the gold standard form of psychotherapy. This proven treatment helps with common emotional problems like anxiety, depression, panic, and social anxiety. It's also the evidence-based treatment of choice for common mental health problems like PTSD, body dysmorphic disorder, OCD and beyond. CBT can also help you develop healthier habits, manage your social media use, and improve your life in all sorts of other ways. With this book, you get a comprehensive look at practicing CBT on your own or using CBT with your care providers. Work through exercises to identify thinking patterns that are getting in your way, then learn practical techniques for changing them. In classic Dummies fashion, CBT For Dummies offers easy-to-follow guidance and information anyone can understand. • Learn about cognitive behavioral therapy and the science behind it • Overcome anxiety and depression, boost self-esteem, manage emotions, or simply improve personal productivity and happiness • Break free from your behavioral challenges to achieve your goals • Begin to heal from trauma and achieve a healthier outlook on life This is a great Dummies guide for anyone who's interested in the many benefits CBT can have-in therapy session or on your own.
Introduction 1
Part 1: Introducing CBT Basics 7
Chapter 1: Discovering How Thinking and Behavior Affect Emotions 9
Chapter 2: Spotting Errors in Your Thinking 21
Chapter 3: Observing Overthinking 43
Chapter 4: Transforming Troublesome Thoughts 53
Chapter 5: Testing Things Out with Behavioral Experiments 65
Chapter 6: Pay Attention! Refocusing and Retraining Your Awareness 79
Part 2: Charting the Course: Defining Problems 91
Chapter 7: Exploring Emotions 93
Chapter 8: Identifying the Solutions That Maintain Your Problems 117
Chapter 9: Setting Your Sights on Goals 131
Part 3: Putting CBT Into Action 141
Chapter 10: Standing Up to Anxiety and Facing Fear 143
Chapter 11: Deconstructing and Demolishing Depression 155
Chapter 12: Overcoming Obsessions 173
Chapter 13: Building a Better Body Image and Beating Body Dysmorphic Disorder 189
Chapter 14: Healing Health Anxiety 213
Chapter 15: Sleeping Soundly 221
Chapter 16: Overcoming Low Self-Esteem and Accepting Yourself 229
Chapter 17: Cooling Down Your Anger 245
Chapter 18: Strengthening Your Social Confidence 263
Part 4: Looking Backward and Moving Forward 269
Chapter 19: Taking a Fresh Look at Your Past 271
Chapter 20: Moving New Beliefs from Your Head to Your Heart 291
Chapter 21: Heading for a Healthier and Happier Life 305
Chapter 22: Overcoming Obstacles to Progress 325
Chapter 23: Psychological Gardening: Maintaining Your CBT Gains 335
Chapter 24: Working with the Professionals 345
Part 5: The Part of Tens 359
Chapter 25: Ten Healthy Philosophies for Living 361
Chapter 26: Ten Common Self-Esteem Boosters to Avoid 369
Chapter 27: Ten Mythical Monsters of Mental Health 377
Appendix A: Recommended Resources 383
Appendix B: Forms 387
Index 399
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