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Stop talking about your past and start creating your future
Anticipating a positive future is the key to well-being and mental health. Yet when many people think of the future, they experience anxiety, depression, fear, and self-doubt. Unaware of how to change the future, most people are trapped in a cycle of re-creating their past. But your past does not have to define who you are or where you are going — you can break free. Future Directed Therapy (FDT) is a new psychotherapy that helps people create their future with awareness and choice, with skills based on cutting-edge cognitive science. Think Forward to Thrive is filled with information and step-by-step exercises to help you:
* Overcome negative emotions * Identify what you want in life * Transform limiting beliefs * Take action * Live ready for success
Jennice Vilhauer, a psychologist at Emory University, developed Future Directed Therapy. She is the director of the Adult Outpatient Psychotherapy Program at Emory and has more than 12 years of experience with clients. She lives in Atlanta, GA.
Table of Contents
An Introduction to Future Directed Therapy
The Light at the End of the Tunnel The Basics of FDT Mary’s Story How to Use This Book
Chapter 1 A New Beginning
The Road to Well-Being Re-creating the Past Creating a New Future Experience What about the Present Moment? The Feeling of Thriving How Can You Thrive More and Feel Better?
Chapter 2 The Value of Your Thoughts
Conscious Thought Is a Limited Resource We Spend Thought with Our Attention Thinking about What You Do Want Thoughts Grow Redirecting Your Thoughts Redirecting Your Thoughts to Your Improved Future
Chapter 3 Components of the Human Experience
Interpreting Our Environment with Anticipation What Creates Our Experience? How Do the Components Work Together?
Chapter 4 Creating New Expectations
We Prepare for What We Expect Beliefs Limit Future Experiences Our Emotions Are the Present-Moment Guide to the Future How Do You Identify Your Expectations about the Future? Which Expectations about Your Future Should You Hold On To? What If Your Negative Beliefs about the Future Are True? How to Create New Expectations about the Future Seven Steps to Future Success
Chapter 5 Overcoming Resistance to New Beliefs
Softening the Resistance Other Ways to Overcome Resistance Have a Conversation with Your Future Self Entrenched Resistance: Ineffective Thought Patterns
Chapter 6 Mindfulness and Meditation
The Conscious Observer How Mindfulness and Meditation Can Help Create Your Future What Mindfulness and Meditation Are Not Mindfulness Meditation
Chapter 7 Knowing What You Value
The Value of Feeling Good What We Value Identifying What You Value Top Five List
Chapter 8 Setting Your Goals
There Is No Final Destination Building Goals Based on Your Values How Do You Decide What You Want? The Presence of What You Want Why Do You Want It? What If You Can’t Have What You Want? Developing the Goal
Chapter 9 Visualizing Your Future
Future Projections The Brain Is a Problem-Solving Machine Visualization Creating Simulations of the Future
Chapter 10 Generating Solutions for Success
A Successful Mind-set Planning Overcoming Obstacles Feedback and Reevaluation
Chapter 11 Taking Action
Other Barriers to Action Six Steps to Action Emotional Alignment for Positive Action Don’t Wait to Feel Motivated Consistency and Commitment
Chapter 12 Allowing the Future to Arrive
Let Go of Resistance Be Willing to Change Fight for the Right to Live Well Live Ready! Deal with Disappointment Potholes in the Road Creating Your Light at the End of the Tunnel There Is Beauty in Bakersfield You Are the Creator of Your Future Life
Acknowledgements Notes Bibliography FDT Website and Worksheet Download Information Letter to Professionals Index About the Author