Cognitive Behavioral Therapy: CBT Techniques Made Simple for Overcoming Anxiety, Depression, and Fear. Rewire Your Brain From Intrusive Thoughts, Emotional Intelligence, and More!

By Eva Spencer

THIS BOOK WILL TEACH YOU HOW TO REWIRE YOUR BRAIN SO YOU'LL NEVER HAVE TO BE BROUGHT DOWN BY NEGATIVE THOUGHTS EVER AGAIN!

We know it isn't easy trying new things when it comes to your mental health.

But this book was designed specifically for people who are struggling with these issues but don't have the time or energy right now for therapy sessions.

This book will give you all the tools necessary for overcoming anxiety, depression, and fear!

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy that has been proven effective for treating mental health conditions. CBT can help you understand your thoughts and feelings so you can make lasting changes in your life.

You'll be able to identify the negative thought patterns that are keeping you stuck in destructive behaviors or emotional states. You'll also learn how to replace negative thoughts with healthier ones that will lead to positive actions and better results!

After reading, you'll discover:
- A tried and tested method that can help you take control of your mental health!
- Beginner-friendly and gentle explanations to ensure a fruitful learning experience.
- How to identify and overcome negative thoughts immediately!
- The best ways to promote healthier, friendlier, and more positive thoughts.
- A happier, mentally and emotionally stable life!
- Guidance every step of the way.
- You aren't alone.

With this book by your side, you'll have everything you need to know about Cognitive Behavioral Therapy within reach.

No matter what kind of problem you are dealing with – whether it's an intrusive thought or emotional intelligence – there are simple steps that anyone can take towards getting better.

Learn how to use CBT Techniques and start feeling better right away!

SCROLL UP, GET THE BOOK, AND START READING!

• Language: English
• Publisher: Publishdrive
• Release date: May 4, 2022
• ISBN: 1915470161

Book preview

Cognitive Behavioral Therapy

CBT Techniques Made Simple for Overcoming Anxiety, Depression, and Fear. Rewire Your Brain From Intrusive Thoughts, Emotional Intelligence, and More!

Eva Spencer

Copyright © 2022 by Eva Spencer

All rights reserved.

It is not legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher except for the use of brief quotations in a book review.

Contents

Introduction

1. What Is Cognitive Behavioral Therapy?

A Quick Look at the History of CBT

What Does Cognitive Behavioral Therapy Mean for Healing?

What to Expect from Cognitive Behavioral Therapy

2. Identifying Negative Thoughts

Toxic Thoughts

Why We Have Negative Thoughts

Stay Mindful and Present

Focus on One Thing

Slow Down

Process Your Feelings

Know Your Limitations

3. Free Goodwill

4. The Behaviors That Come From Our Negative Thoughts

Restlessness and Irritability

Avoidance and Isolation

Inability to Perform Daily Activities

Facing the Fear

5. How Feelings and Emotions Can Change Reality

Feelings That Emerge from Negativity

Emotions That Emerged from Negativity

How Our Perception of Reality Changes

Staying Present and Positive During Despair

The 3-3-3 Method

The 5-4-3-2-1 Method

Quick Relief

Quality Over Quantity

6. How the Past Shapes the Future

Learning to Embrace Your Past

Identify the Trauma

Evaluate the Situation

Know This Wasn’t a Weak Moment

Helping the World to Heal

Five minutes is all it takes to brighten someone’s day.

7. Retraining Your Brain

Visualization Therapy

Stop yourself right here.

Socratic Questioning

Looking at Everything

Journaling to Recondition

Facing the What if Question

Reconstructing Our Thoughts

8. Evaluating and Learning Healthy Skills

Strengthening Your Mentality

Strengthening Your Sociability

Strengthening Your Body

Final Words

Introduction

Everyone struggles with some form of anxiety or panic at least once in their life. There isn't a clear way to handle these struggles and humankind wasn't born with a manual. Years of trying to understand what exactly happens in the brain during an episode of anxiety or when we're feeling depressed has led to numerous treatments by both therapists and general practitioners. Thankfully, all of their research and endless studies of people have led to more wholesome treatments that can resolve the root of the problem.

As opposed to medication, which can often mask symptoms but never truly resolve the core issues, cognitive behavioral therapy, also referred to as CBT, retrains the brain to handle life in a new light. CBT is a means to help people with behavioral and physiological struggles overcome instances of anxiety and depression, as well as other mental disorders. With specific techniques, ones aimed at encouraging the person struggling with these mental afflictions, people learn to help themselves out of stressful situations with ease. In time, and with the help of cognitive behavioral therapy, sufferers begin to change their behavior as though it was never there before.

In this book, we will discuss the science behind CBT as well as the techniques that make it so successful. We’ll identify why you’re thinking and feeling the way that you are as we work to overcome the stresses that are causing you problems in your mental health.

For us to move forward and keep a bright outlook on tomorrow, we must first delve into the science behind CBT and exactly how it is going to help you open your eyes to a future without fear and panic.

Chapter one

What Is Cognitive Behavioral Therapy?

Cognitive behavioral therapy has been studied as well as clinically tested with great advances in recent years. This form of therapy has shown to be more effective than certain medications as well as other types of psychological therapy. CBT encompasses several different forms of therapy, which we’ll get into later in this book. Because a person is taught, with the help of CBT, to retrain their brains and learn to replace their negative thoughts with much healthier ones, they can eventually move past their traumas and heal from various mental afflictions.

A Quick Look at the History of CBT

Cognitive behavioral therapy has its roots in the early 20th century. With conditioning studies conducted by Rosalie Rayner and John B. Watson, the groundwork for psychological therapy began. This husband-and-wife team of psychologists build their career around the relations between the thoughts and feelings that a person has and the behavior that is informed by them.

Albert Ellis, an American psychologist, developed the first known cognitive psychotherapy that he called rational emotive behavioral therapy. While Ellis was working on his theories, other psychotherapists were designing their own. In the 1960s, these studies merged as behavior and cognitive therapy

Reviews for Cognitive Behavioral Therapy

[Debbie DiGirolamo · Rating: 5 out of 5 stars]

What a great book. It's a short read, only 81 pages. It's very informative on the workings of negative thoughts and how they impact our behavior. Also, how we can change those thoughts into positive thoughts to overcome anxiety and other mental disorders. I highly recommend this book.

[monica doctama · Rating: 5 out of 5 stars]

Reading this book started my healing process; there’s no judgment only compassion and is quite easy to read for practically everyone. Thank you for this wonderful gift!!! ❤️

[toledoomayra · Rating: 5 out of 5 stars]

This was a pleasant, easy-to-read CBT principles. I now have a better understanding (in general) of what CBT is and some techniques I can apply in everyday situations

[Grace · Rating: 5 out of 5 stars]

Very helpful. A method of training the brain to overcome daily obstacles. Great!

[A · Rating: 5 out of 5 stars]

Learning about CBT has been eye-opening, and I've come to the conclusion that some of the ideas associated with CBT could benefit society as a whole.

[Kim · Rating: 5 out of 5 stars]

This was a good overview of the origins, practices, and benefits of CBT. The author Eva Spencer wrote the material to be approachable and simple to implement