COGNITIVE BEHAVIORAL THERAPY MADE SIMPLE: Overcoming Depression, Anxiety, Anger, and Negative Thoughts in Just 21 Days. A Step-by-Step Guide (2022 Crash Course for Beginners)

By Claire Nguyen

Do you ever feel that life takes the best pleasure in harshly dealing with you in terms of unjust outcomes? 

Do you find it difficult to maintain any connection in your life? 

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• Language: English
• Publisher: Claire Nguyen
• Release date: Oct 6, 2022
• ISBN: 9783986537500

Book preview

Introduction

Day One: Be honest about your feelings.

Day Two: Express your emotions in words

Day Three: Talk to someone

Day Four: Sensational music

Day Five: Bring items outside.

Day Six:

Day Seven: Permit Yourself to Heal

Day Eight : Resuming daydreaming

Day Nine: Make a gratitude list

Day 10 : Meditate

Day 11: Be Mindful of Your Diet

Day Twelve: Create Your Mantra

Day Thirteen: Exercise Calm Breathing

Day Fourteen: Take Control of Your Emotions

Day Fifteen: Change things up with some fresh relaxation methods

Day Sixteen: Consider the Experience

Day Seventeen: Consider the Positive

Day 18: Remove the corrosive influences

Day Nineteen: Positively Influence Others

Day Twenty: Maintain Momentum

Day Twenty-One: Letting Everything Go

Conclusion

Introduction

Do you ever have the impression that life seems to revel in treating you harshly and handing you unfair outcomes? Do you find it difficult to maintain relationships of any kind? Have you recently had an uncomfortable emotional outburst that seems to occur without any apparent reason? You are not alone if you can connect to these situations. Every day, millions of people struggle with life and are unable to develop effective coping skills. This book, on the other hand, empowers and speeds up your 21-day path to a completely new self!

Simple Cognitive Behavioral Therapy: For help managing your emotions, refer to The 21 Days Step by Step Guide to Overcoming Depression, Anxiety, Anger, and Negative Thoughts.

You will obtain a deeper understanding of who you are as a person and the reasons why you probably act the way you do as a result of each page. The following objectives will be met by this book:

● An extensive examination of rage, worry, melancholy, and negative ideas

● The best techniques in cognitive behavioral therapy

● Simple actions you may take each day to drastically improve your life in just 21 days

● How to take charge of your life by managing your emotions

● How to be forceful in your interactions with others without being aggressive

A step-by-step manual for living your best life right now

Many books that discuss cognitive behavioral therapy tend to take an overly clinical approach and use esoteric approaches. In turn, this kind of medical jargon makes it more challenging for the typical individual to comprehend the idea clearly, much less absorb the concept sufficiently to put it to use in his or her daily life. This book puts your typical emotional issues front and center. The remedy, cognitive behavioral therapy, which essentially revolves around giving you better control over your emotions, is then deconstructed.

There is a step-by-step plan for daily application in the book to help you get the most out of it. You can get exactly where you want to be in the future by following those steps to get from where you are right now. It is not a magical process. You only need to make a small effort, which begins with you turning to the next page.

Are you prepared to start this thrilling adventure to a brand-new self?

How to Handle Overwhelming Emotions

There are those mornings when you are incredibly eager to face the day. Then there are those times when you wake up and immediately regret what you did. All of a sudden, it seems as though the light is too strong, the bed is too plush, the birds are chirping too loudly, and everyone else is just too cheerful. When that happens, the world seems unfair and harsh, and you would prefer to hide under your covers than confront the inequities of the world.

Although it may sound a little over the top, many people do go through what is described here. Maybe you fit into this category if you are reading this book. What you are probably feeling is probably a wide range of emotions all hitting you at once with such great intensity. It is similar to getting hit by an airplane, except instead of suffering bodily harm, you experience emotional trauma and overload. Things are made worse by the modern world in which we live. The stress that results from having to accomplish so much in such a short amount of time is toxic and harmful to your physical and mental health.

Nobody intentionally chooses to live their lives in this way. Therefore, it is safe to assume that the people we associate with and the experiences we have throughout our lives have had a significant impact on who we are today and how we feel. Consider our emotional responses as psychological and mental barriers.

Our biological defense mechanisms kick in when our bodies become infected with a virus and produce antibodies to fight those viruses.

In the same line, emotions are stimulated to aid in coping when you have a bad experience. Your survival instincts are activated when you get terrified while being attacked.

Anger is sparked when you have been wronged or injured unfairly because it gives you the strength to defend yourself. However, if these emotions are frequently activated outside of the regular, natural response to life situations, they start to serve as the default setting. When this happens, your mind starts to produce more negative emotions, which are even more dangerous than the original emotion that started the whole process. Like a chain link, it. Paranoia breeds suspicion, which breeds mistrust, which breeds rage, and so on. This series of incidents sends you into a downward spiral that requires outside help to stop.

You feel completely overwhelmed by emotions when you reach the point where it appears like you are experiencing everything. If left unattended, you can swiftly turn into a very toxic substance. But there is hope; there is a way out. Let's examine some of these negative feelings and how big of an influence they make on our lives before we proceed with that advice.

Anger

The emotion of anger has gotten a lot of bad criticism. It is an emotion that reacts to circumstances when a perceived wrong is present in its normal state. Anger can be a reaction to something that has been done to you or to something that has been done to someone else. The alleged wrong need not be an actual physical object. Words have a way of igniting hostility. Perhaps someone is insulting your views, which might make you angry.

Varied people have different reactions to rage. Some people choose to internalize their anger because of how volatile it is. This strategy is a stopgap remedy, but the long-term consequences could be just as disastrous as an uncontrollable rage attack. If anger isn't responded to and dealt with, it might simmer below the surface, concealing its actual strength until a trivial event leads to a violent outburst of feeling. You harm both yourself and the people around you when you give in to these aggressive compulsions.

People are stuck in this haze that seems to take away their control when they are amid these violent outbursts. It's as if the floodgates of their emotions have opened, letting everything flow in great, powerful waves that leave everything and everyone in their wake. In that confusion, it is impossible for the person who is angry to tell who is a friend or an enemy, an adult or a child, and in severe circumstances, the strong outburst of rage may even be physical. But as swiftly as this haze envelopes a person, it vanishes in a matter of seconds. Essentially, it may create a trail of regret and hurt.

Anger hazes hurt people in other ways besides only those who are the target of them. Those who act out in fits of rage suffer harm as a result of their actions and feel guilty about it. Guilt is caused by this shame. And anger is then brought on by guilt, which keeps you caught in a vicious cycle of fury. When you lose control in