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    Cognitive Behavioral Therapy: Master Your Emotions with Over 7 Highly Effective Techniques to Overcome Anxiety, Depression, Anger, and Negative Thoughts - Retrain Your Brain Through CBT Psychotherapy
    Cognitive Behavioral Therapy: Master Your Emotions with Over 7 Highly Effective Techniques to Overcome Anxiety, Depression, Anger, and Negative Thoughts - Retrain Your Brain Through CBT Psychotherapy
    Cognitive Behavioral Therapy: Master Your Emotions with Over 7 Highly Effective Techniques to Overcome Anxiety, Depression, Anger, and Negative Thoughts - Retrain Your Brain Through CBT Psychotherapy
    Ebook99 pages1 hour

    Cognitive Behavioral Therapy: Master Your Emotions with Over 7 Highly Effective Techniques to Overcome Anxiety, Depression, Anger, and Negative Thoughts - Retrain Your Brain Through CBT Psychotherapy

    By Stephen Patterson

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    About this ebook

    Do depression, anxiety, or other fears and worries hold you back in life? Do you wish you could just flip a switch, and shut off negative thoughts? How would it feel to actually be in control of your own feelings?

    You don't have to let your mind control you anymore. You don't have to feel like a victim to your thoughts. Cognitive Behavioral Therapy (CBT) is the psychotherapeutic treatment of choice recommended by psychotherapists around the globe. But you don't have to spend thousands on doctors. You can learn and apply the basics of CBT right from home.

    Your thoughts and feelings play a vital role in your behavior and success. To create profound change, you must understand those thoughts and feelings at deeper levels than ever before. That's exactly what CBT is designed to help you do. In this book I'll teach you fundamental exercises of CBT so you can start to influence your own mind and heart, and take back control of your life.

    Discover how to:

    Gain a new perspective on your thoughts, feelings, and emotions

    Understand the methods and techniques of Cognitive Behavioral Therapy

    Overcome depression, fears, doubts, worries, anxieties, and useless thoughts

    Come away with psychotherapeutic exercises you can do right from home

    Begin to gain mastery over your mind and take back control of your life

    Influence yourself in ways that propel you forward toward your goals

    Inside this book I'll reveal the most powerful Cognitive Behavioral Therapy techniques. They're the same techniques applied by expensive psychotherapists around the world. Save yourself thousands of dollars when you learn to perform these useful techniques from the comfort of your home.

    Even if you don't have any prior experience, you can still benefit from this book. Some of the techniques only take seconds to learn and can change your life forever.

    You can influence your own mind and feelings. You can master your emotions. You can eliminate depressing thoughts, and useless habits. You can do all of this, and it starts when you order your copy of Cognitive Behavioral Therapy now!

    LanguageEnglish
    PublisherAprilis Publishing LLC
    Release dateNov 21, 2018
    ISBN9781386430575
    Cognitive Behavioral Therapy: Master Your Emotions with Over 7 Highly Effective Techniques to Overcome Anxiety, Depression, Anger, and Negative Thoughts - Retrain Your Brain Through CBT Psychotherapy

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    • 5/5
      I didn't read complete book,at the moment i go from part to part what was interesting for me,but i will read it now wuth full focus and for shure recommend to others.
      The thing that i really love how is written, simple, clear and going to target straight.
      I find it helpful for everyone.Thank you

    Book preview

    Cognitive Behavioral Therapy - Stephen Patterson

    Introduction

    The bad news is that more than 60 million adults in America alone are dealing issues related to depression, anger, anxiety, and negative thoughts; the good news is that these issues have been proven to be treatable without the use of medications using cognitive behavioral therapy.

    One of the things that sets cognitive behavioral therapy apart from other types of therapy is that you can effectively use it on yourself and the following chapters will discuss the many ways to effectively do just that. First, you will learn all about the basics of cognitive behavioral therapy and what to expect when you are first getting started. Next, things will start out slow with several basic exercises designed to help you relax now. You will then find several exercises dedicated to helping rid you of your bad habits.

    From there, you will find specialized exercises devoted to dealing with negative thoughts, anxiety, fear, and depression. Finally, you will learn about several additional steps you can take to ensure that the time you spend with your chosen cognitive behavioral exercises is as fruitful as possible.

    Chapter 1:

    CBT Basics

    Cognitive behavioral therapy, more commonly known as CBT has a long history of being effective for some people when it comes to dealing with their depression. The core assumption of CBT is that the way that a person feels is directly related to that person’s pattern of thoughts. If those thoughts are negative, then they are going to affect that person’s mood in a negative way, impacting their sense of self, their behavior, and even their overall physical state. The goal with CBT, then, is to help those with depression learn to recognize their negative thoughts as well as healthy ways of dealing with them.

    Additionally, therapists who work with CBT typically strive to help their patients change patterns of behavior that tend to come along with many types of dysfunctional thinking. These patterns often lead to inescapable downward spirals for those with depression which is why changing behavior is so vital to successfully changing mood,

    Anxiety and depression are both closely related and are often the result of a misfire or an action that was inappropriate for the situation. For example, someone may experience anxiety because they had a surge of adrenaline driving their vehicle to the store two miles down the road. They would then begin to associate driving with adrenaline. The fight or flight response would kick in each time that they got behind the wheel of a car and they would feel that their life was being threatened.

    It could then escalate to an extreme point, and that is the way that anxiety works. It tricks the brain into thinking that normal situations are dangerous. This fight or flight response is a leftover mechanism from the days when humans did need to either run (from a predator) or prepare to fight (that same predator). While most people do not need to run up a tree to get away from a bear or prepare to kill it with their spears, the surge of adrenaline will still come from normal situations, and it is something that people need to overcome.

    The same principles work with depression without the Paleolithic feel attached to it. Humans are designed to feel emotions. Sadness is one of the most extreme emotions that a person can feel, and the brain will sometimes get caught in a loop and tell someone to continuously feel sad. This can be triggered by anything – from a change in physical status to a new job to even...anxiety! The brain will tell the person that he or she needs to become sad for reasons that would normally be considered every day and the person would get stuck there. That is the way that depression works in the brain.

    Cognitive behavioral therapy works to combat both in the way that it deals with the brain. The point of cognitive behavioral therapy is to trick the brain into getting into a new pattern and retrain it how to think like a normal brain. CBT is as simple as a training method that will teach a person by retraining their brain to think in a way that makes sense.

    Task based: What really sets CBT apart from other types of therapies is the fact that it is structured around completing a pair of different tasks. Cognitive restructuring (discussed in detail in the next chapter) and behavioral activation (the chapter after that). CBT also places most of its focus on the present, emphasizing the way the patient feels in the moment more than the underlying reasons a person might feel a specific way.

    Focused on the now: CBT is also known to focus on specific problems the patient might be facing as opposed to the more general picture or their overall mental state. In either group, or individual sessions, problem thinking, and behavior will be first identified, then prioritized and finally addressed in order of necessity. This makes CBT inherently goal oriented with patients and therapists working together in order to meet specific goals, both during sessions and for the week in general.

    Promotes education: CBT is primarily education based which means that the therapist is going to use structured learning experiences as a way for patients to learn to monitor the negative thoughts and images that come into their minds. The goal, then, is to recognize how these negative ideas affect the physical condition and behavior and to understand how these things affect mood.

    How It Works

    The success of CBT relies heavily on the strength of the relationship the patient has with their therapist. The best therapists do not expect the patient to depend on them to pull them out of their current state but works to empower them by teaching specific strategies they can use to pull themselves out.

    In the early sessions, therapists will focus on understanding how the patient perceives the world around them, so they can create methods that can help them make changes. This is done by applying these basic principles:

    There Is A Time Limit

    Unlike other forms of therapy where the sessions could last for months or even years, CBT sessions generally run for about 10 to 15 weekly sessions on average. This time limit has several benefits. First, it cuts back on the costs for the patient, but it also motivates them to work harder. There is no sense in putting it off for another week because at some point the sessions will come to an end.

    It Must be Based on Evidence

    The techniques used in CBT are backed by extensive research and proven studies. Decisions on treatment are not based on guesswork or opinions but instead are based on the experiences of thousands of others that have gone through it before. Even the estimation of how long a treatment should last needs to be based on empirical evidence.

    Each Session Is Focused on The Patient’s Goals

    Goals are not given arbitrarily, but the patient sets their own goals that they want to address in the here and now. The patient is also given the chance to gauge whether the therapy is helping them meet their goals or not.

    The Entire Process Is Collaborative

    This means that responsibility

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