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Book Format: Choose an option. Add to Cart. Product Highlights Written by two CBT therapists, this bestselling guide helps readers apply the principles of CBT in their everyday lives--allowing them to spot errors in their thinking; tackle toxic thoughts; refocus and retrain awareness; and become free of fear, depression, anger, and obsessions. About This Item We aim to show you accurate product information. Manufacturers, suppliers and others provide what you see here, and we have not verified it. See our disclaimer. An updated edition of the bestselling guide on reprogramming one's negative thoughts and behaviour Once the province of mental health professionals, CBT or Cognitive Behavioural Therapy has gained wide acceptance as the treatment of choice for anyone looking to overcome anxiety, manage anger, beat an addiction, lose weight or simply gain a new outlook on life.
Includes tips on establishing ten healthy attitudes for living as well as ten ways to lighten up Helps you chart a path by defining problems and setting goals Offers advice on taking a fresh look at your past, overcoming any obstacles to progress as well as ways to maintain your CBT gains Includes new and refreshed content, including chapters on how to beat an addiction and overcome body image issues With indispensable advice on finding your way out of the debilitating maze of negative thoughts and actions, the book is brimming with invaluable suggestions that will have even a confirmed pessimist well armed for the journey forward.
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Cognitive Behavioural Therapy for Dummies
Email address. Please enter a valid email address. Walmart Services. Get to Know Us. Incidentally, your environment in the context of CBT includes other people and the way they behave towards you. As the name suggests, CBT also strongly emphasises behaviour. Many CBT techniques involve changing the way you think and feel by modifying the way you behave. CBT also places emphasis on mental behaviours, such as worrying and where you focus your attention. Progressing from problems to goals A defining characteristic of CBT is that it gives you the tools to develop a focused approach.
Thus, CBT is a goal-directed, systematic, problem-solving approach to emotional problems. Making the Thought—Feeling Link Like many people, you may assume that if something happens to you, the event makes you feel a certain way. For example, if your partner treats you inconsiderately, you may conclude that she makes you angry.
You may further deduce that her inconsiderate behaviour makes you behave in a particular manner, such as sulking or refusing to speak to her for hours possibly even days; people can sulk for a very long time! CBT encourages you to understand that your thinking or beliefs lie between the event and your ultimate feelings and actions.
Cognitive Behavioural Therapy For Dummies, 2nd Edition | General Self-Help | Subjects | Wiley
Your thoughts, beliefs, and the meanings that you give to an event, produce your emotional and behavioural responses. So in CBT terms, your partner does not make you angry and sulky. Chapter 1: You Feel the Way You Think Emphasising the meanings you attach to events The meaning you attach to any sort of event influences the emotional responses you have to that event. Positive events normally lead to positive feelings of happiness or excitement, whereas negative events typically lead to negative feelings like sadness or anxiety. However, the meanings you attach to certain types of negative events may not be wholly accurate, realistic, or helpful.
Sometimes, your thinking may lead you to assign extreme meanings to events, leaving you feeling disturbed. If you assign less extreme, more helpful, more accurate meanings to negative events, you are likely to experience less extreme, less disturbing emotional and behavioural responses. Acting out The ways you think and feel also largely determine the way you act. For example, consider ten basically similar people who experience the same event, which is having their partner treat them inconsiderately.
You can see from this example that very different meanings can be assigned to the same event and in turn produce very different emotional responses. Some emotional responses are healthier than others; we discuss this matter in depth in Chapter 6. An activating event means a real external event that has occurred, a future event that you anticipate occurring, or an internal event in your mind, such as an image, memory, or dream. Your beliefs include your thoughts, your personal rules, the demands you make on yourself, the world, and other people , and the meanings that you attach to external and internal events.
Consequences include your emotions, behaviours, and physical sensations that accompany different emotions.
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Figure shows the ABC parts of a problem in picture form. Figure A is the activating event, B is your beliefs and thoughts, and C is the consequences, such as the emotions you feel after the event, and your subsequent behaviour. Consider the ABC formulations of two common emotional problems, anxiety and depression. You can use these examples to guide you when you are filling in an ABC form on your own problems.
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Chapter 3 describes the ABC form more fully. See Chapter 6 for more on this concept. Head to Chapter Although your thoughts affect how you feel, your feelings also affect your thinking. The lower your mood, the more likely you are to act in a depressed manner and to think pessimistically.
The combination of feeling depressed, thinking pessimistically, and acting in a depressed manner can, ultimately, influence the way you see your personal world. You may focus on negative events in your life and the world in general and therefore accumulate more negative As. This interaction between A, B, and C can become a vicious circle. CBT pays a lot of attention to changing both unhealthy thinking patterns and unhealthy patterns of behaviour.
Cognitive Behavioral Therapy for Dummies
One of the messages of CBT is that the thoughts, attitudes, and beliefs you hold have a big effect on the way you interpret the world around you and on how you feel. Thinking errors are slips in thinking that everyone makes from time to time. Just as a virus stops your computer from dealing with information effectively, so thinking errors prevent you from making accurate assessments of your experiences.
Thinking errors lead you to get the wrong end of the stick, jump to conclusions, and assume the worst. Thinking errors get in the way of, or cause you to distort, the facts. Perhaps you can even laugh about the situation now. Because of the way you were thinking at the time. To err is most definitely human. Figure Catastrophising. After you extract yourself from the foliage, you scurry home and conclude that everyone at the party witnessed your little trip and laughed at you.
The clock strikes p. By p.
Cognitive Behavioural Therapy For Dummies
At p. Chapter 2: Spotting Errors in Your Thinking Catastrophising leads many an unfortunate soul to misinterpret a social faux pas as a social disaster, a late arrival as a car accident, or a minor disagreement as total rejection. Nip catastrophic thinking in the bud by recognising it for what it is — just thoughts. Even if everyone at the party did see your flower-arranging act, are you sure no one was sympathetic? Chances are, people are far less interested in your embarrassing moment than you think. What other reasons are there for your daughter being late?
Perhaps the movie ran over, or she got caught up chatting and forgot the time. Do you have enough information to conclude that your partner wants to leave you? Has he given you any reason to think this before? Look for evidence that contradicts your catastrophic assumption. For example, have you had more enjoyable times together than not? Engaging in a few more social encounters can help you put your party faux pas behind you.
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