Thinking Good, Feeling Better - A Cognitive Behavioural Therapy Workbook for

Description: Paul Stallard is Professor of Child and Family Mental Health at the University of Bath and Head of Psychological Therapies (CAMHS) for Oxford Health NHS Foundation Trust. He has contributed to the development of CBT in many countries and has provided workshops for clinicians around the world. About the author xiii Acknowledgement xv Online resources xvii 1 Cognitive behaviour therapy: theoretical origins, rationale, and techniques 1 The foundations of CBT 2 First wave: behaviour therapy 2 Second wave: cognitive therapy 3 The cognitive model 4 Third wave: acceptance, compassion, and mindfulness 5 Core characteristics of CBT 7 CBT is theoretically determined 7 CBT is based on a collaborative model 8 CBT is time-limited 8 CBT is objective and structured 8 CBT has a here-and-now focus 8 CBT is based on a process of guided self-discovery and experimentation 8 CBT is a skill-based approach 8 The goal of cognitive behaviour therapy 9 The core components of CBT 9 Psycho-education 10 Values, goals, and targets 10 Acceptance and acknowledgement of strengths 10 Thought monitoring 10 Identification of cognitive distortions and deficits 10 Thought evaluation and developing alternative cognitive processes 10 Development of new cognitive skills 11 Mindfulness 11 Affective education 11 Affective monitoring 11 Affective management 11 Activity monitoring 11 Behaviour activation 12 Activity rescheduling 12 Skills development 12 Behavioural experiments 12 Fear hierarchy and exposure 12 Role play, modelling, exposure, and rehearsal 12 Self-reinforcement and reward 12 The clinician's toolbox 13 2 The process of cognitive behaviour therapy 15 Therapeutic process 15 Phases of CBT 16 Relationship building and engagement 16 Psycho-education 17 Promoting self-awareness and understanding 17 Enhancing skills and development 18 Consolidation 18 Relapse prevention 19 Adapting CBT for young people 19 Cognitive vs behavioural focus 20 Therapeutic partnership 20 Language 20 Dichotomous thinking 21 Verbal vs non-verbal materials 21 Technology 21 Common problems when undertaking CBT with young people 22 Limited verbal skills 22 Limited cognitive skills 22 Lack of engagement 23 No responsibility for securing change 23 Difficulty accessing thoughts 23 Failure to undertake home assignments 24 Focus shifting 24 Working with egocentricity 24 Significant family dysfunction 25 'I get it, but I don't believe it' 25 3 Thinking good, feeling better: overview of materials 27 Value yourself 29 Summary 29 Worksheets 29 Be kind to yourself 29 Summary 29 Worksheets 30 Be mindful 30 Summary 30 Worksheets 31 Getting ready to change 31 Summary 31 Worksheets 31 Thoughts, feelings, and what you do 31 Summary 31 Worksheets 32 The way you think 32 Summary 32 Worksheets 32 Thinking traps 33 Summary 33 Worksheets 33 Change your thinking 33 Summary 33 Worksheets 34 Core beliefs 34 Summary 34 Worksheets 34 Understand how you feel 35 Summary 35 Worksheets 35 Control your feelings 35 Summary 35 Worksheets 36 Problem-solving 36 Summary 36 Worksheets 37 Check it out 37 Summary 37 Worksheets 37 Face your fears 38 Summary 38 Worksheets 38 Get busy 38 Summary 38 Worksheets 39 Keeping well 39 Summary 39 Worksheets 39 4 Value yourself 41 How does self-esteem develop? 42 Can you change self-esteem? 42 Find your strengths 43 Use your strengths 44 Find and celebrate the positive 45 Look after yourself 46 Diet 46 How much sleep do I need? 47 I'm not getting enough sleep 48 I can't get off to sleep 48 Alcohol 49 Physical activity 50 5 Be kind to yourself 57 Eight helpful habits 58 Treat yourself like you would treat a friend 58 Don't kick yourself when you are down 59 Forgive mistakes 59 Celebrate what you achieve 60 Accept who you are 61 Speak kindly to yourself 61 Find the good in others 62 Be kind to others 63 6 Be mindful 69 Mindfulness 70 Focus, observe, be curious, and use your senses 70 Mindful breathing 71 Mindful eating 72 Mindful activity 73 Mindful observation 74 Suspend judgement 75 Mindful thinking 75 7 Getting ready to change 81 What you think 82 How you feel 83 What you do 83 The negative trap 83 Good news 84 Are you ready to try? 85 My goals 85 The miracle question 86 8 Thoughts, feelings, and what you do 93 How does the negative trap happen? 94 Core beliefs 94 Assumptions 94 Unhelpful beliefs 95 Beliefs are strong 96 Turning your beliefs on 96 Automatic thoughts 96 How you feel 97 What you do 98 The negative trap 98 9 The way you think 103 Hot thoughts 104 Helpful thoughts 104 Unhelpful thoughts 105 Automatic thoughts 105 The negative trap 106 10 Thinking traps 111 Negative filter 112 Negative glasses 112 Positive doesn't count 112 Blowing things up 113 Magnifying the negative 113 All-or-nothing thinking 113 Disaster thinking 113 Predicting failure 114 The fortune teller 114 Mind reading 114 Being down on yourself 115 Dustbin labels 115 Blame me 115 Setting yourself to fail 115 Should and must 116 Expecting to be perfect 116 11 Change your thinking 121 Catch it 121 Check it 121 Challenge it 122 Change it 123 What would someone else say? 124 Dealing with worries 125 Why do we worry? 126 Keep worries under control 126 Make worry time 127 Delay worry 127 Solve the worries you can do something about 127 Accept the worries you can do nothing about 127 12 Core beliefs 133 Core beliefs 133 Finding core beliefs 134 Challenging core beliefs 137 Is it always true? 137 If it doesn't work? 138 13 Understand how you feel 143 Body signals 143 Feelings 144 How do your feelings change? 145 Why me? 146 14 Control your feelings 153 Relaxation exercises 153 Quick relaxation 155 Physical activity 155 4-5-6 breathing 156 Calming images 157 Mind games 158 Change the feeling 158 Soothe yourself 159 Talk to someone 159 15 Problem-solving 167 Why do problems happen? 168 Problem-solving 169 Break it down 171 16 Check it out 177 Experiments 178 Be open-minded and curious 180 Surveys and searches 181 Responsibility pies 182 17 Face your fears 189 Small steps 190 Make a fear ladder 191 Face your fears 192 18 Get busy 197 Getting busy 198 What you do and how you feel 198 Change what and when you do things 200 Have more fun 201 19 Keeping well 207 What helped? 207 Build them into your life 208 Practice 209 Expect setbacks 210 Know your warning signs 210 Watch out for difficult times 211 Be kind to yourself 212 Stay positive 212 When do I need to get help? 213 References 217 Index 221

Price: 36.14 USD

Location: East Hanover, New Jersey

End Time: 2024-12-03T10:43:02.000Z

Shipping Cost: 0 USD