Self-Discipline & Cognitive Behavioral Therapy: Free Yourself from Anxiety and Depression. Learn Willpower, Mental Toughness, And Self-Control To Resist Temptation And Achieve Your Goals

By Alex Garry and John Heffner

You're tired of living from hand to mouth?

You can reverse the trend with self-discipline, if failure is not an option. Think of self-disciple as a form of sacrifice, denying self-life's pleasures for a moment to gain better future return on investment on your time.

You use the alarm clock for the occasional sleep over. But you could do without it. It gets complicated to control thoughts. You have conditioned the body to wake up at day break. Knowing self-discipline is a good starting point. Better yet, understanding how self-discipline shapes the foundation of success.

Self-discipline is the ability to control, and manage your feelings, actions and behaviors in order to channel them into productive use. The reason self-discipline is elusive is because it deals in abstracts.

 

THIS BOOK SHOWS YOU:

• How Self-Image Influences Self Discipline.
• How Procrastination Holds You Back from Achieving Self Discipline.
• How Self-Discipline Shapes the Foundation of Success in Life.
• How to Set Achievable Self Discipline Goals.
• How to Hack into Self Discipline.
• How Self Discipline Determines Outcome.
• Behind the scenes of Cognitive Behavioral Therapy - how it really works
• Going beyond the basics - how cognitive behavioral therapy can help you
• Reasons cognitive behavioral therapy solves the problem - for good
• Innovative CBT Techniques you can apply in your everyday life

 

As well as realistic, simple and workable steps to examine your own problems - a case study to show how cognitive behavioral therapy actually works, definitions and types of therapy - identifying the vicious cycle, hypnotherapy and isolating emotional threats.

Before you know it, you could be changing your thought patterns for the better and improving every aspect of your life as a result.

 

So, what are you waiting for?

Grab your copy today, take control of your mind and start your journey to achieve happiness!

• Language: English
• Publisher: Alex Garry
• Release date: Jun 5, 2020
• ISBN: 9781393618225

Book preview

Self-Discipline & Cognitive Behavioral Therapy

Free Yourself from Anxiety and Depression. Learn Willpower, Mental Toughness, And Self-Control To Resist Temptation And Achieve Your Goals.

Written By

Alex Garry & John Heffner

© Copyright 2020 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book. Either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter One: How Self-Image Influences Self Discipline.

Role of Self Image in Self Discipline.

Five Transformation Stages to Acquire A Good Self Image

Chapter 1 – Summary

Chapter Two: How Procrastination Holds You Back from Achieving Self Discipline

Six Reasons Why You Procrastinate

Seven Stepping Stones to Overcome Procrastination.

How to Organize Your Day and Stick to the Program

Five Guidelines to Organize Your Day and Stick to the Program

Chapter 2 - Summary

Chapter Three: How Self-Discipline Shapes the Foundation of Success in Life

Self Discipline Hangs in the Balance of Self Image and Procrastination.

Four Ways to Set Self-Discipline Myths Record Straight

How to Develop Strong Self Discipline

Chapter 3 - Summary

Exercise

Chapter Four: How to Master Self Discipline without Sweat

Five Methods to Identify and Manage Self Discipline Challenges

Seven Trusted Method to Master Self Discipline

Chapter Five: How to Hack into Self Discipline Routine

Six Super Simple Steps to Hack into Self-Discipline

Chapter 5 – Summary

Chapter Six: How Self Discipline Determines Outcome

Self Discipline is Your Passport to Success

Seven Benefits of Self Discipline

Self Discipline Beyond Goal Achievement.

Chapter 6 – Summary

Chapter Seven: Looking Back, Moving Forward

Chapter Eight: ABC of Cognitive Behavioral Therapy

Chapter Nine: Defining Cognitive Behavioral Therapy

Chapter Ten: The History of Cognitive Behavioral Therapy

Chapter Eleven: Types Of Cognitive Behavioral Therapy

1. Behavior Therapy (BT)

2. Cognitive Therapy

3. Cognitive Behavioral Therapy

4. Third Wave CBT

5. Acceptance and Commitment Therapy (ACT)

6. Dialectical Behavior Therapy

7. Functional Analytic Psychotherapy

8. Compassion Informed Psychotherapy

9. Mindfulness-Based Cognitive Therapy

10. Integrative Couples Behavior Therapy

Chapter Twelve: A Case Study Example Of How Cognitive Behavioral Therapy Works

Most used cognitive behavioral therapy techniques

Activity scheduling assists with the behaviors that patients engage in.

Graded exposure assists in reducing anxiety, phobias, and fears.

Successive approximation assists with overwhelming goals.

Mindfulness meditation assists with the ability to disengage from harmful actions and thoughts.

Skills training assists with remedies for skill deficits.

Relaxation breathing training assists in reducing the physiological symptoms of anxiety.

Chapter Thirteen: The CBT Treatment

Frequency and Length of the CBT

Functional Analysis

Skills Training

Follow-Ups after each Session

Chapter Fourteen: Common Issues CBT Deals With Most Effectively

Anxiety

Depression

Phobias

Chapter Fifteen: Understanding Cognitive Distortions

Common cognitive distortions

Polarized thinking

Overgeneralization

Mental filter

Disqualifying the positive

Fortune Telling

Minimization and magnification

Exercises to combat cognitive distortions

Chapter Sixteen: Identifying The Vicious Cycle

Chapter Seventeen: Change How You Process Information And You Change Your Life

Chapter Eighteen: Step Out Of Yourself To Get A Hold Of Yourself

The Essence of Compassion

How Do You Know That You're Really Stepping Out of Yourself?

Pick the Right People to Help

Chapter Nineteen: To Take Control, Choose To Be Aware

Observe Without Judging

Be Your Mind's Most Avid Student

Connecting the Dots?

See The Overall Pattern of Your Life

The More Aware You Are, The More You Can Change Yourself

Don't Take Things for Granted

Chapter Twenty: Become A Better Judge Of Reality

How does this play out?

Chapter Twenty One: Hypnotherapy

The Basic Misconception

A Background on Hypnosis

Procedure

Chapter Twenty Two: Anxiety Disorder And Depression Hacks

Future Focus

Isolating Emotional Threats

Normancy Chewing

Chapter Twenty Three: How To Support Someone Who Is Going Through Therapy

How can you help?

Bottom Line

Chapter Twenty Four: CBT Best Practices

Keep a Journal

Adopt a Mindfulness Practice

Transcendental Meditation

Single Object Focus

Passive Thought Observation

Don't Run Away From Trying Situations

Chapter Twenty Five: The Evaluation Session

Evaluate your goals

And don’t forget the techniques you’ve learned throughout the program.

Conclusion

Introduction

The biggest risk is not taking risk.  In a world that is changing really quickly, the only strategy that is guaranteed to fail is not taking risks," Mark Zuckerberg CEO Facebook said. Life is tested on self-discipline from daybreak to the late night television show. 

Your success to set up and run small business, build healthy relationship, develop career, gain financial stability, health and fitness depend on self-discipline.  How can you control and manage all these activities in life?  Self-discipline is the answer. What is the question? Take a long hard look at the role of self-image to acquire self-discipline. 

Chapter One: How Self-Image Influences Self Discipline.

How many real choices have you made in life?  In most cases, the choices are made for you by others. For example, parents are responsible for shaping the lives of kids by making decisions on their behalf up to 18 years of age.  Not every 18+ years of age young person knows what he/she wants out of life. 

A person might not realize how childhood upbringing influences his/her feelings, thoughts, behaviors and actions.  You are privileged to have set goals.  How many young people know how to use creativity and imagination? 

You have been disappointed.  No one knows the hurt and frustration to endure and come out on top better than you. I speak for many young people with the conviction and hurt of one who still bears the painful marks of teenage toughness frustrations. You identify with pain of the past easily than with the pleasure of the present.

This chapter shows how self image influences self discipline from pull of the past to control present self acceptance due to the role of self image to attain a good self image and suggests five transformation stages to change self image. 

Role of Self Image in Self Discipline.

Pull of the Past Molds Self Acceptance

Tom was taking slow steps to let the relationship develop. But, Dorothy wanted to move to the next level fast. Dorothy arranged for a special dinner to kick start the relationship development. Tom would not hear a word of it. Dorothy’s heart was badly bruised. She sought consolation from Tom’s best friend.

David, please hug me, my love life is falling apart Dorothy announced as she stumbled inside David’s apartment outside the college. 

Dorothy was prepared to do all it takes but not self discipline to look at the situation objectively.  Tom might have had valid reasons for turning down her dinner proposal.  He might have been short on finances and didn’t fancy Dorothy treating him to a special dinner.  His ego stood on the way to talk to Dorothy over an alternative way out. 

In a way these two young people contributed to the fall out in the relationship. But, Dorothy bore the brunt of it all.  She took it badly.  Herself image was eroded. It is hard if you are in a similar situation to be objective and that leads to lack of control of feelings, behavior, and action. 

Whether we realize it or not, each of us carries a mental...picture of ourselves, Dr. Maxwell Maltz wrote in Psycho Cybernetics 2000, self improvement book. You have the potential and power to turn your life around from frustration to fulfillment through self discipline.  Self discipline is rooted on self perception.  How you perceive your feelings, thoughts (negative or positive), behavior and actions make the day.

There is a gap between imaginary and real. You might think the gap is created by two different viewpoints on personality.  On the one hand are the advocates of conscious mind. On the other hand, supporters of sub conscious claim it is superior in decision making.  That is where self image psychology fit in the equation.

Dr. Maltz research study as a plastic surgeon, maintained that no real change can be achieved without changing self image.  And that includes self discipline to excel in all fields of self improvement.  How does changing self image influence self discipline? 

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Self-Image Engineers Self Discipline.

You want to change or improve your life.  Everyone does.  The process starts with self-image.  Self-image is not exclusive to self-improvement; the business world has hopped on to the bandwagon to improve productivity. Here are six benefits of improving self-image.

✓  Self-image clarifies imagination.

✓  Identifies false from factual beliefs.

✓  Stimulates personality features responsible for self-discipline.

✓  Detects and deals with negative thoughts blocking self-discipline.

✓  Replaces negative with positive images of success.

✓  Spurs you to achieve set goals.

In business, top down management is no longer the rule or exception.  Bottom up approach trend is gaining popularity by focusing on individual self image to boost productivity.  It is organized common sense. Institutions are run by individuals.  Individual performance shape business life cycle.

That is where self image plays a big role to influence self discipline in productivity. The process is not overnight instant success story.  You need to go through five transformation stages to acquire a healthy dose of good self image.

Five Transformation Stages to Acquire A Good Self Image

Renewal of the Mind.

You go places in the mind without all the time. A fiction writer creates mental pictures of the narrative with characters in the theater of his/her imagination. That is the first stage in the process of writing fiction. 

Your mind is all systems go it is renewed from time to time with success images of self. Renewal of the mind is not a one time off project. It is a lifetime commitment to stay on top of the game with self discipline to accomplish specific tasks.

Set Out the Task.

You set out to write the book in bits depending on inspiration and self motivation.  That is where self discipline cuts deep for success in writing fiction book.  You create vivid imaginative scenes, and chapter of the book in mind. 

Your newly acquired self image to get published strokes the