Cognitive Behavioural Therapy For Dummies. Rob Willson

Conducting Surveys Making Observations Ensuring Successful Behavioural Experiments Keeping Records of Your Experiments Chapter 5: Pay Attention! Refocusing and Retraining Your Awareness Training in Task Concentration Becoming More Mindful

      4  Part 2: Charting the Course: Defining Problems and Setting Goals Chapter 6: Exploring Emotions Naming Your Feelings Thinking What to Feel Understanding the Anatomy of Emotions Comparing Healthy and Unhealthy Emotions Seeing Similarities in Your Physical Sensations Identifying Feelings about Feelings Defining Your Emotional Problems Chapter 7: Identifying Solutions That Cause You Problems When Feeling Better Can Make Your Problems Worse Getting Over Depression without Getting Yourself Down Loosening Your Grip on Control Feeling Secure in an Uncertain World Surmounting the Side Effects of Excessive Safety-Seeking Wending Your Way Out of Worry Preventing the Perpetuation of Your Problems Helping Yourself: Putting the Petals on Your Vicious Flower Chapter 8: Setting Your Sights on Goals Putting SPORT into Your Goals Homing In on How You Want to Be Different Maximising Your Motivation

      5  Part 3: Putting CBT Into Action Chapter 9: Standing Up to Anxiety and Facing Fear Acquiring Anti-Anxiety Attitudes Attacking Anxiety Overriding Common Anxieties Chapter 10: Abolishing Addictions Putting a Name to Your Problem Familiarising Yourself with the Many Faces of Addiction Accepting Yourself and Your Addiction Securing Suitable Support Deciding to Desist Transforming Intention into Action Planning to Prevent Relapse Chapter 11: Building a Better Body Image and Beating BDD Making Friends with the Mirror Taking Advertising and Media Messages with a Pinch of Salt Saluting Your Body for Services Rendered Choosing to Change for All the Right Reasons Chapter 12: Deconstructing and Demolishing Depression Understanding the Nature of Depression Looking at What Fuels Depression Going Round and Round in Your Head: Ruminative Thinking Activating Yourself as an Antidepressant ACTing against Depression Managing Suicidal Thoughts Contemplating Complex Forms of Depression Chapter 13: Sleeping Soundly Assessing Your Sleep Situation Eliminating Unhelpful Sleep Expectations Getting Into a Clean Sleep Routine Chapter 14: Overcoming Obsessions Identifying and Understanding Obsessional Problems Identifying Unhelpful Behaviours Acquiring Anti-Obsessional Attitudes Facing Your Fears: Reducing (and Stopping) Rituals Being Realistic about Responsibility Chapter 15: Overcoming Low Self-Esteem and Accepting Yourself Identifying Issues of Self-Esteem Developing Self-Acceptance Being Inspired to Change Actioning Self-Acceptance Selecting the Self-Help Journey to Self-Acceptance Chapter 16: Cooling Down Your Anger Discerning