Cbt Journal for Dummies

by Willson, Rob; Branch, Rhena

• ISBN13: 9781119975359
• ISBN10: 1119975352
• Edition: 1st
• Format: Hardcover
• Copyright: 2012-03-05
• Publisher: For Dummies

Summary

Cognitive Behavioural Therapy Journal For Dummies will be a new hardback product, featuring an introduction to CBT, followed by a guided 100-day journal. Each 'chapter' will focus on a new CBT technique, with guided information on how to use the journal space, followed by assessment advice at the end of the section. There will also be a CBT thought for the day on alternate blank pages. The content will be progressive, encouraging readers to keep working through the following days; there is therefore an opportunity for readers to buy multiple copies of the journal to further their development. Content will be generic to every user of CBT, rather than focussing on particular mood disorders. Topics covered include the following: Establishing the link between thoughts and feelings Preventing 'all or nothing' thinking Turning mountains back into molehills Focussing on the present Using emotional reasoning Avoiding over-generalising Thinking flexibly Keeping an open mind Assessing the positives Coping with frustration Removing yourself from the centre of the universe Tackling toxic thoughts Being objective Training yourself to focus your awareness Becoming more mindful Learning to ignore yourself Naming your emotions Comparing healthy and unhealthy emotions Defining your emotional problems Loosening your grip on control Gaining security Working through worry Setting goals Maximising your motivation Exploring your past Defining your core beliefs Preventing relapse Adopting positive principles

Author Biography

Rob Willson and Rhena Branch are CBT therapists who work in private practice in north London. They have both taught and supervised the MSc CBT course at Goldsmiths, having previously worked at The Priory Hospital in London. They are the co-authors of Cognitive Behavioural Therapy For Dummies, Cognitive Behavioural Therapy Workbook For Dummies and Boosting Self-Esteem For Dummies.

Table of Contents

Introduction 1

About This Book 1

Conventions Used in This Book 2

Foolish Assumptions 2

How This Book Is Organised 3

Icons Used in This Book 3

Part I: Introducing CBT Journal 5

Introducing the CBT Journal 7

CBT: A Brief Introduction 7

The cognitive behavioural therapies 8

Using what works 10

Keeping the CBT Journal 10

Assessing your actions 11

Writing and recording 13

Feeling what to write 14

Working through the 12 weeks 15

Monitoring your progress 16

Your turn: Starting on your plan for recovery 18

Part II: Twelve Weeks of CBT 21

Twelve Weeks of CBT 23

Day 1: Putting Your Finger on Problems 26

Day 2: Going for Goals 28

Day 3: Keeping Count 30

Day 4: Looking at Your Problem in Your Mind’s Eye 32

Day 5: Looking at Your Goal in Your Mind’s Eye 34

Day 6: Understanding When the Solution Is the Problem 36

Day 7: Pausing to Measure Progress: 1 38

Day 8: Entertaining Emotional Responsibility 44

Day 9: Making More of Music 46

Day 10: Looking Back on Things That Have Yet to Happen 48

Day 11: Homing In on Inspiration 50

Day 12: Writing About the One You Love 52

Day 13: Beating the Bully 54

Day 14: Pausing to Measure Progress: 2 56

Day 15: Catching Your Cognitions, Practising Your ABCs: 1 62

Day 16: Catching Your Cognitions, Practising Your ABCs: 2 64

Day 17: Catching Your Cognitions, Practising Your ABCs: 3 68

Day 18: Catching Your Cognitions, Practising Your ABCs: 4 72

Day 19: Catching Your Cognitions, Practising Your ABCs: 5 76

Day 20: Catching Your Cognitions, Practising Your ABCs: 6 82

Day 21: Pausing to Measure Progress: 3 88

Day 22: Taking a Step Back from Toxic Thoughts 94

Day 23: Training Your Attention: 1 96

Day 24: Training Your Attention: 2 98

Day 25: Recording Your Attention Training 100

Day 26: Experiencing Experiments: 1 102

Day 27: Experiencing Experiments: 2 104

Day 28: Pausing to Measure Progress: 4 106

Day 29: Writing Again About the One You Love 112

Day 30: Resisting Rumination 114

Day 31: Contemplating the Pink Elephant 116

Day 32: Getting the Gratitude Attitude 118

Day 33: Healing with Humour 120

Day 34: Calming Down Criticism 122

Day 35: Pausing to Measure Progress: 5 124

Day 36: Dealing with Decisions 130

Day 37: Solving Practical Problems 132

Day 38: Committing to Compassion 136

Day 39: A Word on Willingness 138

Day 40: Reinforcing Your Resilience 140

Day 41: Facing Your Fears 142

Day 42: Pausing to Measure Progress: 6 144

Day 43: Directions from Your Deathbed 150

Day 44: Setting Your Signpost in Society 152

Day 45: Remembering Recreation 154

Day 46: Highlighting Your Health 156

Day 47: Reassessing Your Relationships 158

Day 48: Fantasising about the Future 160

Day 49: Pausing to Measure Progress: 7 162

Day 50: Pinpointing the Pitfalls of Perfectionism 170

Day 51: Cutting Back on Comparing 172

Day 52: Accepting Yourself174

Day 53: Summarising Your CBT So Far 176

Day 54: Taking a Break 178

Day 55: Take It from Your Twin 180

Day 56: Pausing to Measure Progress: 8 182

Day 57: Withdrawing from Worry 186

Day 58: Finding Forgiveness 188

Day 59: Overcoming Obstacles 190

Day 60: Perfect Recall 192

Day 61: Engaging with Your Environment 194

Day 62: Writing Again About the One You Love 196

Day 63: Pausing to Measure Progress: 9 198

Day 64: Putting in Positive Data 206

Day 65: Revisiting When the Solution Is the Problem 208

Day 66: Hopes, Dreams, and Hobbies 210

Day 67: KISS: Keep It Simple, Self-helper! 212

Day 68: Contemplating Certainty 214

Day 69: Experiencing Experiments: 3 216

Day 70: Pausing to Measure Progress: 10 218

Day 71: Detaching from Your Defences 226

Day 72: Putting off Procrastination 228

Day 73: Aiming for Assertiveness 232

Day 74: Ceasing Solving the Unsolvable 234

Day 75: Putting Your Rose-tinted Spectacles Back on 236

Day 76 : Revisiting Toxic Thoughts 238

Day 77: Pausing to Measure Progress: 11 240

Day 78: Being Mindful of Memories 248

Day 79: Updating the System250

Day 80: Putting Information Against Prejudice 252

Day 81: Putting in Positive Data 254

Day 82: Believing in Better 256

Day 83: Keeping up Your Connections 258

Day 84: Pausing to Measure Progress: 12 260

Part III: Taking Your Next Steps in CBT 265

Taking Your Next Steps in CBT 267

Reflecting On Your Journey with CBT 267

Counting the changes you’ve made 268

Deciding what to do next 270

Keeping building up your behaviours 271

Building on your strengths 272

Thinking about a Therapist 274

Identifying good CBT 275

Getting the most from your therapist 277

Other Points for Getting the Best from CBT 278

Part IV: The Part of Tens 281

Ten Self-help Authors Worth Checking Out 283

Windy Dryden 283

Helen Kennerly 284

David D Burns 284

Chris Williams 284

Jon Kabat-Zinn 284

Paul Gilbert 285

Steven C Hayes 285

David Veale 285

Robert L Leahy 286

Rob Willson and Rhena Branch (Yes, That’s Us) 286

Ten Ideas for Inspiration 287

Motivating Yourself via Music 287

Imagining You Have Achieved Your Goal 287

Finding an Inspirational Role Model 288

Finding Fantastic Films 288

Listening to People Who Are Coping with Adversity 289

Making Your Emotional Well-being a Human Rights Issue! 289

Focusing on What’s Really Important to You 290

Getting Started and Monitoring Your Progress 290

Choosing a Cheerleader 291

Staying Out of Your Head! 291