Cognitive Behavioral Therapy: A Beginners Guide to CBT with Simple Techniques for Retraining the Brain to Defeat Anxiety, Depression, and Low-Self Esteem: Emotional Intelligence Mastery & Cognitive Behavioral Therapy 2019, #1

By Travis Wells and Seth Goleman

Do you want to defeat your anxiety and depression without having to rely on prescription drugs? Then keep reading…

Are you stuck in a cycle of anxious thoughts and avoidance behaviors? Do you suffer from panic attacks just thinking about your anxiety? Do you experience random bursts of anger due to an inability to control your emotions or struggle with feelings of intense sadness and hopelessness?

 

Depression, anxiety, and low self-esteem can put a negative spin on everything, including the way you think, how you feel, and how you behave. When you get stuck in this negative cycle, it becomes crippling to the point where you can't experience love, career satisfaction, or make new friends.

 

Recovery is possible though! There are strategies and techniques that you can learn to improve your mental health both in the present moment and long-term.

Anyone who struggles from the symptoms of depression, anxiety, panic, worry, anger, phobias, sleep disorders, low self-esteem, social anxiety, or post traumatic stress disorder will benefit greatly from reading this book. Cognitive Behavioral Therapy: A Beginners Guide to CBT with Simple Techniques for Retraining the Brain to Defeat Anxiety, Depression, and Low Self-Esteem will provide you with many exercises and techniques for re-training your brain to leave negative thought patterns behind for good.

 

In this book, you'll discover:

- What is cognitive behavioral therapy
- The ONE thing fueling your anxiety and depression to get rid of immediately
- How does cognitive behavioral therapy work
- The "tricks" your mind plays that distorts your reality and holds you back
- How to improve the likelihood that you will respond in a positive manner in the future
- The truth about becoming more aware of your own mood and emotions
- The easiest way to identify your problems and issues instantly
- How to avoid cognitive distortions, generalizations, and "black and white" ways of thinking
- A little known technique for facing your fears and anxieties head-on rather than avoiding them
- How to boost your self-esteem naturally to look at your life from a positive perspective
- Proven, powerful, and practical strategies for overcoming obstacles to avoid a relapse into poor mental health
- How to set and achieve your own goals for better long-term mental health
- And much much more!

While other cognitive behavioral therapy workbook on the market can make starting this therapy overwhelming, our book is all about cognitive behavioral therapy made simple and easy, taking you from the basics and beyond. So if you'd like to take back control of your life and be free of depression and anxiety for good, then pick up this book and begin your journey today!

• Language: English
• Publisher: Pardi Publishing
• Release date: Jan 23, 2019
• ISBN: 9781386118848

Book preview

Introduction

This book will introduce you to specific cognitive behavioral therapy techniques that can help you overcome your anxiety, depression, or feelings of low self-esteem. It will also teach you a variety of methods for mastering your thoughts and emotions to gain control over your mental illnesses. Anyone who struggles with mental illnesses such as depression, anxiety, panic, worry, anger, phobias, or low self-esteem will benefit from reading this book.

If you've been diagnosed with anxiety or depression, you may find yourself stuck in a cycle of negative thoughts, emotions, and behaviors. You may also feel trapped in feelings of hopelessness, helplessness, and fear, while frequently having thoughts suggesting that nothing will ever get better.

Cognitive behavioral therapy is effective in helping people struggling with these situations. It is based on the idea that our thoughts, feelings, and actions are all connected, and that dysfunctional patterns of behavior are often caused by unhealthy, negative thought patterns. These negative thought patterns, in turn, can have a massive impact on how we feel as well as how we behave.

Consider the following scenario.

Imagine you make a mistake on a project at work, and this is causing you distress. As a result, you begin experiencing negative thoughts about yourself and interpret this situation as you being useless. You start thinking that the reason you made this mistake in the first place is that you always screw things up or you're not very smart. Soon, you begin to realize the outcomes of your error and the consequences you might face at work. So you start to feel anxious about this situation and develop a headache over the next few hours. The next day, you call in sick so that you won't have to face the consequences of your mistake.

This scenario is an example of a negative thought pattern, and as you can see, it is not a healthy response. Cognitive behavioral therapy can break you from negative cycles like these. It introduces you to strategies and techniques that can help you retrain your brain to see things from a positive perspective. By practicing CBT techniques, you gain the ability to see where your negative thoughts come from and decide if there is any actual evidence to sustain them. It also provides you with tools for reshaping negative thinking patterns into more realistic, positive ones and improves the likelihood that you will react positively in the future.

In considering the previous example, a healthier response would be to see this situation from a realistic lens. It would be beneficial to view this event from a perspective that everyone makes mistakes sometimes, and it's a normal part of life. It would also be more realistic to tell yourself that it's okay to worry about mistakes and that just because you messed up doesn't mean that something severe will happen. Cognitive behavioral therapy can help you learn to respond to situations like these positively.

The goal of this book is to help you understand the possible causes of your anxiety or depression, and how your thoughts, feelings, and behaviors are related.

Cognitive behavioral therapy is a broad concept. The strategies discussed in this book can be adapted and combined depending on the specific challenge or problem you're facing. As you will see, although there may be some overlap, the different techniques presented in this book can help alleviate many types of mental health symptoms. Learning to implement the correct strategies at the right time can have an overall positive impact on many aspects of your life.

Chapter 1: Psychoeducation

A critical first step in overcoming depression or anxiety is to learn as much as you can about it. Psychoeducation is a term that describes learning about a psychological problem, what the symptoms are, the potential causes of the disorder, and other particulars about the illness. If you are suffering from anxiety, depression, or a similar diagnosis, psychoeducation can be a vital first step in treating your symptoms. It can also be an essential part of the recovery process in preventing relapse. Generally, helpful information about mental health disorders can be acquired from your health care provider, on reputable online websites, or from books such as this one.

When dealing with a mental illness, it's helpful to understand that you are not alone in your struggles. Knowing that certain strategies and techniques will reduce your symptoms can go a long way in helping you cope. It can also help you address your issues better and feel more in control. For example, learning about panic attacks can make them less scary when they happen to you, and understanding some of the causes of depression can make you feel less hopeless in your journey to recovery.

As you educate yourself about your diagnosis, it might be helpful to share the information with family and friends so that they can be more understanding and empathetic to your situation. Educating others about your condition can also improve the relationships in your life and further develop your support system. However, everyone is different, and only you can determine if disclosing and talking about your symptoms with others will be beneficial.

Chapter 2: Psychotherapy

Psychotherapy is an umbrella term used to describe a variety of treatments available for mental disorders and diseases. It's a method of therapy that focuses on psychological intervention rather than medical treatment. Psychotherapy is sometimes referred to as ‘talk therapy" or counseling and, as a whole, is a popular treatment. The goal of psychotherapy is to help the patient heal in the present and learn effective coping strategies for the future.

Individuals may choose to engage in psychotherapy when they are going through a difficult period, like suffering from loss or feeling overwhelmed. It can be a helpful treatment for those dealing with an immediate situation such as divorce or stress at work. Doctors may recommend psychotherapy as a short-term solution for working through these problems. Psychotherapy is also an effective treatment for people who find themselves experiencing feelings of hopelessness, fear, prolonged sadness, or low self-esteem.

Psychotherapy is generally a collaborative treatment that involves building a positive relationship between the patient and the health care provider. It is practiced regularly by psychiatrists, psychologists, and other mental health professionals across the country. The approach used by psychotherapists creates a neutral, supportive environment that allows patients to talk openly about their struggles. Therapists use a scientifically validated method to help patients work through their problems and learn healthier, more effective behaviors. Commonly, in psychotherapy, the patient and the doctor work together to identify issues that are interfering with the participant's quality of life. The goal is not necessarily to solve the problem, but rather to discover better or new coping skills to deal with the present and future challenges.

There are several approaches to psychotherapy and a variety of theoretical perspectives. Psychologists may combine elements from more than one method, but generally, the goal is the same. The mental health

Reviews for Cognitive Behavioral Therapy

[molnzsuzs · Rating: 1 out of 5 stars]

that's a very bad joke. How to think positive? - Don't think negative. How to solve your problems? - Learn how to solve them. How not to be depressive - Overcome your depression.