Cognitive Behavioral Therapy in 4 Weeks: How to Overcome Grief, Panic, Fear, Anxiety & Depression.The Life-Changing Workbook to Rewire Your Mind & Master Your Emotions: Master Your Mind, #1

By Madeline Holden

Discover a Way to Rewire Your Brain with Cognitive Behavioral Therapy and Transform Your Life for the Better in 4 Weeks!

 

Do you feel like stress, anxiety, depression, and self-doubt are holding you back?

 

Do you know what the secret of success is? Your mind! Your mind is what dictates if you will succeed in achieving your goal or not. If your mind is burdened by stress, depression, or anxiety, it doesn't have the strength to do what it takes to succeed.

 

What if there was a way to overcome the negative emotions in your life and channel your mind towards success?

 

That's where Cognitive Behavioral Therapy (CBT) comes into play. What is CBT, you ask? CBT is a simple but brilliant approach that will show you exactly how your thoughts rule your life and how to take control of them!

 

Are you ready to change your life for the better and learn how to succeed with ease?

 

With this book, a renowned life coach and expert in nutrition, mental health, and mindfulness, Madeline Holden, will guide you on a unique journey that will transform your life forever.

 

With simple exercises and tried-and-tested techniques (that are a combination of personal experience and years of research), you will learn how to overcome negative emotions in your life and rewire your brain for success.

 

Here is what this Cognitive Behavior Therapy workbook can offer you:

• Rewire your brain for success with simple life-changing exercises
• Easily tackle every obstacle life puts in your way with mindfulness strategies
• Overcome negative thinking – anxiety, depression, fear, worry – with soothing techniques and relaxation training
• Build self-love and self-confidence with an exclusive Behavioral Activation Therapy guide
• And much more!

If you want to change your life for the better and rewire your mind for success, all you need to do is follow the comprehensive step-by-step guides and the expert advice found inside!

 

What are you waiting for?

Get Your Copy Now!

 

 

 

• Language: English
• Publisher: Madeline Holden
• Release date: Sep 6, 2021
• ISBN: 9798201355166

Book preview

COGNITIVE BEHAVIORAL THERAPY

in

4 WEEKS

How to Overcome Grief, Panic, Fear, Anxiety & Depression.

The Life-Changing Workbook to Rewire Your Mind & Master your Emotions.

––––––––

by

MADELINE HOLDEN

© Copyright 2021 by Madeline Holden 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. It 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, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged 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.

CONTENTS

INTRODUCTION

CHAPTER 1: COGNITIVE BEHAVIORAL THERAPY: THE TOOL YOUNEVER KNEW YOU NEEDED

HOMEWORK - WEEK ONE

CHAPTER 2 ROTTEN FROM THE INSIDE OUT: HOW COGNITIVE DISTORTIONS PLAGUE YOUR ACTIONS

HOMEWORK-WEEK TWO

CHAPTER 3 TAKING BACK YOUR POWER: PROBLEM-SOLVING AND DECISION-MAKING

CHAPTER 4 AN IDLE MIND IS A DANGEROUS MIND: MASTERING DISTRACTION & REFOCUSING

HOMEWORK - WEEK THREE

CHAPTER 5 PEACE COMES FROM WITHIN

HOMEWORK - WEEK FOUR

CHAPTER 6 YOU ARE WHAT YOU EAT: MENTAL HEALTH & BRAIN FOODS

FINAL WORDS

REFERENCES

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INTRODUCTION

Negative thoughts and emotions are what obstruct our most basic aspiration—-to be happy and to avoid suffering. When we act under their influence, we become oblivious to the impact our actions have on others: they are thus the cause of our destructive behavior both toward others and to ourselves.

-Dalai Lama XIV

Have you ever wondered how some people can recover from traumatic experiences that seem to break other people? I have. Deep in the throes of guilt and grief after my dear husband was taken away all too soon from my family, I remember thinking that what I was feeling was too much, and that I couldn't live that way. I was devastated that I had lost my partner in life before I even turned 40 years old, and the only thing that kept me going was the knowledge that our twins needed me. However, I was certain I'd be living in grief for the rest of my life. I was unconvinced that life would get better. Those thoughts, though understandable by others who have been through grief, were actually holding me back.

Every single thing you do in life is controlled by your thoughts. The right mindset can make the difference between being defeated by a challenge that seems impossible to overcome, or being able to rise to the occasion. The right mindset can help you to overcome extreme stress and heartbreak while the wrong one can leave you feeling hopeless.

Our emotions are some of the most powerful forces we have. We can feel intense love and joy in the moment. We live for those moments: our wedding days, the birth of our children, moving into our dream homes, or the simple pleasures of watching our children lighting up in joy at a butterfly or a pretty flower. Those moments are the ones that make life worth living. However, with those tender moments comes so much more.

The same emotions that can leave us feeling like we're on cloud nine can also make us feel hopeless, like life will never get better. They can leave us feeling infuriated at the injustices of the world or at someone in our lives. They can make us feel the pain of losing a loved one, or the fear of the unknown when we're faced with uncertainty.

Our emotions are powerful forces, but they do not exist in a vacuum. The emotions you feel are valid. They're powerful and motivating, designed to spur you into action, but often, actions spurred by emotions aren't the right ones. Emotions themselves are designed to keep us alive. They are biological reflexes to the world around us. But they come from somewhere deeper.

Every feeling you have, whether it is joy as you watch your children frolic happily, pain as you grieve the loss of a loved one, anger after being wronged, or fear after a trauma comes from a deeper point. They begin in our thoughts, and often, in the thoughts of which we're entirely unaware.

When my husband died, my family was devastated to say the least. Yes, when I married him, it was until death do us part, but neither of us ever expected that to be at a time when we still had children at home. I had the expectation that I would have him there by my side as we raised our little family. I believed he'd be there to watch them go to school, and see them graduate. He'd walk our daughter down the aisle of her wedding and watch our son become a father for the first time. And we'd grow old together.

Every single one of those expectations made my grief that much harder. Even now, when my children accomplish something or reach a new milestone I thought he'd be there for, I feel that pang of grief. My expectations and thoughts that he would be there meant that when he wasn't there I was devastated. I had the thought he would have been present in life, but all that did was make me feel like life couldn't go on. All it did was make every day seem impossible because my dear husband wasn't in it.

In other words, my thoughts and preconceived notions about the world and what I should experience made every moment in which my life did not go according to that plan feel impossible to cope with. Those thoughts made my grieving process so much harder. Of course, grief is one of the most painful feelings we can experience, but the wrong mindset can make it permeate every aspect of life. It can feel insurmountable when you're facing a lifetime without the person you are grieving, and that's where I was.

It impacted my work. It was hard for me to focus on what I needed to do. We were lucky; I didn't have to worry about the bills being paid when my husband passed because I had a wonderful job of my own. I was set financially. However, it was hard for me to focus.

It impacted my children, who had to learn to cope without their father all too soon. They were grieving terribly, and they looked to me for guidance. It pains me to say this, but I was so caught up in my own grief I struggled to be there for my twins. My mental health was in a terrible spot. I was unsure whether I'd be able to continue on the way things were going. My children needed me and that got me out of bed each morning, but I was consumed by my guilt.

My grief and stress led to problems at work. I struggled to keep up with what I needed to do, and my performance began to fail. Of course, that led to more stress, thoughts of how much of a failure I was without my better half there to keep me on the right path, and more problems at work. I'd go home and the stress would spill into my parenting as well. I'd be quick to anger when my children made mistakes, as young children are prone to do. I'd snap at them for lashing out due to their one grief in the ultimate irony. I was demanding they dealt with their grief better than I was dealing with my own, and that revelation is what made me realize something had to change.

Grief is just one of many difficult experiences we as people face. I felt grief when I lost my husband. Other people face trauma from events outside their control, or anxiety from a childhood of neglect. Anxiety, depression, rage, grief... They're all-consuming, but all of them have the same origin: Thoughts.

Our thoughts control our emotions. If you think that something is going to hurt, it will feel like it hurts more than if you had been in the mindset to face it. If you have social anxiety, your feelings that you will be afraid will lead to the anxiety flaring up. Often, these thoughts are automatic and we don't even notice them. Those thoughts then create the emotions we feel, and those emotions translate to behaviors we exhibit.

In my case, I thought my husband had to be there for day-to-day life. As a result, I felt pain because he was not there, and that pain translated to lashing out, struggling at work, in parenting, and in finding any sense of security. Of course, the lashing out at others and struggling at work only solidified the idea that I needed my husband there to control me and to make me a better person, and the cycle continued.

Realizing that I was perpetuating my own suffering made me realize I needed to do something differently. I needed to find a way to take control of myself, so I quit. I took the time to work on mental health for myself and my twins. My efforts at implementing mindfulness into our daily routine helped. Eating foods that supported better moods and mindsets seemed to help as well. Little by little, we worked together to understand and accept our feelings. We learned to recognize that even though we felt sad sometimes when we thought about my husband and their father, that it was okay. We learned that it's acceptable to feel sad, but that more importantly, we should not let that sadness consume us. We learned to identify our thoughts

Reviews for Cognitive Behavioral Therapy in 4 Weeks

[Thomas Jhonson · Rating: 5 out of 5 stars]

Almost anyone will find this book beneficial! I could describe this as an essential to any self-help program.

[Melissa · Rating: 5 out of 5 stars]

In the book, there are ideas on how to change negative thoughts into positive ones. I find this book really insightful and useful to everyday circumstances.

[Mahbub Asif · Rating: 5 out of 5 stars]

Everything is about attitude using this magnificent method, cuz I spent too much time in stress, and working to solve it. Life is about habits and this way is how cbt works, correcting bad habits and keeping the good ones. It`s so wonderful.

[Asif Alam · Rating: 5 out of 5 stars]

it is such a delight to know that cognitive training doesn't require a price tag. Simply stated and well explained. I will be using this book with my clients and family. Thank you

[patty · Rating: 5 out of 5 stars]

Well done CBT explanations...
I really enjoyed this book. I felt like I learned a lot more about depression and anxiety and it gave me a feeling of hope. I never realized how I am so crippled by Anxiety and how I can deal with it. This opened my eyes.

[Mary · Rating: 5 out of 5 stars]

The author did an incredible job presenting this info. She was extremely clear, informative, and unbiased. He often presented CBT in a wider context in terms of what other approaches were available and what the research supported. I always felt like he was an incredibly smart honest objective teacher whose ultimate goal was simply giving people the best tools available and was open about what is yet to be fully understood.

Her voice is unbelievable! It's so kind I could've listened to him reciting 100 bottles of beer on the wall!
Thankfully the content was just as excellent.
The case studies were really interesting and a nice way to see CBT at work in someone else's situation.
Highly recommend.