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    Cognitive Behavior Therapy: Become Your Own Therapist: A Practical Step by Step Guide to Managing and Overcoming Stress, Depression, Anxiety, Panic, and Other Mental Health Issues
    Cognitive Behavior Therapy: Become Your Own Therapist: A Practical Step by Step Guide to Managing and Overcoming Stress, Depression, Anxiety, Panic, and Other Mental Health Issues
    Cognitive Behavior Therapy: Become Your Own Therapist: A Practical Step by Step Guide to Managing and Overcoming Stress, Depression, Anxiety, Panic, and Other Mental Health Issues
    Ebook216 pages2 hours

    Cognitive Behavior Therapy: Become Your Own Therapist: A Practical Step by Step Guide to Managing and Overcoming Stress, Depression, Anxiety, Panic, and Other Mental Health Issues

    By Jessica Greiner

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    About this ebook

    ☆★Become Your Own Therapist!★☆




    Are you always on a bad mood? Have you lost interest on activities you used to love? Do you feel like you're stuck in a black hole and there's no way out? Do you feel like your heart is going to pop out of your chest? Do you're stuck in life and you're not moving forward? Do you feel like there's no hope? Do you have irrational thoughts that are keeping you from fulfilling your true potential? 
    If you answered yes to these questions, you should read this book.
    This book is about a very popular type of psychotherapy called CBT or Cognitive Behavior Therapy. CBT is commonly used to treat mental health issues and typically focuses on present difficulties and current situations that are distressing. This here-and-now focus allows you to solve current problems more quickly and effectively. What sets it apart from the other talk therapy types is that it trains you to become your own therapist.
    The following step-by-step guide contains practical and easy to understand strategies that you can use to free yourself from the chains of anxiety and depression. 
     



    ★★ Grab your copy today and learn ★★



    ♦ What cognitive behavior therapy is and how you can use it
    ♦ How cognitive behavior therapy can change your life
    ♦ How to use CBT to treat depression, panic and anxiety
    ♦ How to replace negative thinking patterns with positive ones
    ♦ What to look for in a therapist
    ♦ CBT-based self-help tools that you can use in your daily life
    ♦ Over 500 affirmations that could help reduce the symptoms of mental disorders
    ♦ And much more!




    The first part of the book explains the basic CBT concepts. It's helpful for both patients and clinicians. The second part of the book contains easy to follow self-help tips that you can incorporate in your daily life.
    The simple strategies and techniques inside this book will help you change your life by changing your thoughts and behaviors. In addition, this book aims to correct your faulty beliefs and equips you with tools that you can use to manage your chronic stress, depression, and other mental disorders. 
     



    Living with a mental health issue is not easy. It slowly kills your soul, so you have to control it before it controls you. This book will definitely help you do that! So what are you waiting for? Scroll up and click the buy now button!

    LanguageEnglish
    PublisherJessica Greiner
    Release dateAug 10, 2018
    Cognitive Behavior Therapy: Become Your Own Therapist: A Practical Step by Step Guide to Managing and Overcoming Stress, Depression, Anxiety, Panic, and Other Mental Health Issues

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    • 5/5
      Thank you this book inspired me to pursue my study.
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      Helpful book, enjoyed it. It has a valuable informations to help get rid of depression and anxiety.

    Book preview

    Cognitive Behavior Therapy - Jessica Greiner

    book.

    Introduction

    I want to thank you and congratulate you for downloading the book, Cognitive Behavior Therapy: Become Your Own Therapist: A Practical Step by Step Guide to Managing and Overcoming Stress, Depression, Anxiety, Panic, and Other Mental Health Issues.

    Do you feel like you’re going to drown in sadness? Do you feel like you’re trapped in a long and dark tunnel and that there’s no way out? Do you avoid social situations because of intense shame? Do you feel like you’re going to die if you’re surrounded by too many people? Have you lost interest in the things you used to love to do (sex, road trips, or painting)? If so, you may be one of the millions of people who are suffering from anxiety and depression.

    Living with a mental health illness is not only difficult; it’s almost unbearable on some days. It can destroy your relationships. Your mood swings and fears can alienate you from the people you love. Your lack of focus can destroy your career. And your deep sadness may cause you to take your own life. This is the reason why you should control your mental health issues before they control you.

    Cognitive Behavior Therapy or CBT is one of the most effective treatments for common mental health issues such as anxiety and depression. It’s a talk therapy that allows patients to process the thoughts that are causing all your life problems.

    This book helps you understand cognitive behavior therapy and how you can use it to reclaim your life from depression and anxiety.

    In this book, you’ll learn:

    ✓  What cognitive behavior therapy is? What’s the science behind it?

    ✓  The basic principles of CBT

    ✓  The history of CBT

    ✓  How cognitive behavior therapy works

    ✓  The basic models of CBT

    ✓  What cognitive distortions are and how to challenge and overcome them

    ✓  The medications that are usually used with cognitive behavior therapy

    ✓  Practical tips on how to use cognitive behavior therapy in your life

    ✓  How to challenge your negative thoughts and replace them with positive ones

    ✓  What cognitive restructuring is and how you can use it to conquer depression and anxiety

    ✓  100 affirmations for people with low self-esteem and depression

    ✓  100 affirmations for people with chronic stress and anxiety

    ✓  100 affirmations for eating disorder

    ✓  100 affirmations for those with substance abuse problem

    ✓  100 affirmations for people with post traumatic disorder

    ✓  What mindfulness meditation is and how it can help you eliminate negative thoughts

    ✓  100 Self-care tips

    ✓  How to cultivate an attitude of gratitude

    ✓  Third wave cognitive behavior therapy types

    ✓  And much more!

    This book contains easy to understand concepts and strategies that you can use to become your own therapist. It also contains real stories that will help inspire you to keep going and win the battle against your own demons.

    The first part of this book explains the basic concepts of cognitive behavior therapy. It’s useful for both clinicians and people struggling with anxiety or depression. The second part of the book contains self-help techniques that you can incorporate in your daily life. It is helpful mainly for those living with chronic stress, depression, and other serious mental health issues.

    Your thoughts shape your mindset. Your mindset shapes your habits. Your habits shape your future. So, you must choose positive and healthy thoughts on a daily basis to create a bright and satisfying future. This book will help you that.

    Thanks again for purchasing this book, I hope you enjoy it!

    Part I

    All You Need to Know About Cognitive Behavior Therapy

    ––––––––

    Cognitive Behavior Therapy is the most popular psychotherapy approach. In this part of this book, you’ll learn what CBT is and how it works.

    Chapter 1 - The Basics: What Is Cognitive Therapy?

    We all live in a lonely time where it’s hard to establish real connection. Most people are always on their phone or computer. It’s hard to find someone who you could talk to, someone who would listen to you. It’s no wonder why a lot of people are anxious or depressed.

    Cognitive behavior therapy is a type of talk therapy that treats depression and anxiety by changing destructive and dysfunctional thoughts, beliefs, and behaviors. CBT uses a practical psychotherapy approach that focuses on solutions. It helps patients challenge their distorted cognitions or thoughts and change their negative behavior patterns.

    Cognitive behavior therapy helps you manage your mental and emotional problems by changing the way you behave and think.

    The Principles of Cognitive Behavior Therapy

    Cognitive Behavior Therapy or CBT operates on one general principle – it’s not so much of what happens in our life that causes depression or anxiety, but how we perceive and think about what has happened to us.

    When you think about talk therapy, you usually imagine lying down on a couch and telling the therapist about your negative experiences like how your mother left you when you were young or how you were bullied in school.

    Cognitive behavior therapy doesn’t dwell on negative experiences. Instead, it focuses on how you perceive those negative experiences.

    Let’s look at Jackie’s story to illustrate this point. Jackie is probably one of the prettiest 40 year old women in her city. She was born in an affluent family. She stands 5’7" and she has a fiery wavy red hair. She has a smooth alabaster skin and bright blue eyes. She has a disarming smile that warms the entire room. She’s successful, too.

    She’s a vice president in a huge tech company. She’s smart, sharp, and witty. She’s also kind and friendly. She treats everyone she meets with respect. In short, Jackie is a catch.

    She met a handsome car salesman named Paul when she was 25 years old. He’s charming and he definitely knows how to treat a woman. He took Jackie to the most expensive and exclusive restaurants. He gave him flowers. Even though Jackie had a string of suitors at that time, she chose Paul. They got married in a lavish beach ceremony.

    The marriage was blissful at first. Then, Paul slowly showed his true colors. He was insecure. He was jealous of Jackie’s beauty, success, and family lineage, so he treated her like crap. He constantly tells her that she’s ugly and fat. She belittles and humiliates her in public. He yells at her when they’re alone. He treats her like a sex object or a property.

    Finally, Jackie gathered the strength to divorce Paul. But, the emotional injuries were not healed by divorce. Paul’s abusive behavior resulted in negative thought patterns. She thought that she’s ugly and doesn’t deserve love and respect. And so, she dated a string of men who didn’t love or respect her. She dated losers and users. Jackie could not see what we see. She couldn’t see that she’s a catch and that she deserves someone who would love, adore, and respect her.

    Jackie finally decided to give cognitive behavior therapy a try. Her therapist helped her challenge the lies that her mind tells her day in and day out. The therapy helped her get rid of her negative thought patterns. It helped her see herself as a good and beautiful woman who deserves all the good things that this life has to offer.

    After a few weeks of therapy, Jackie decided to give dating a try. She eventually met a good man named Christopher. They got married and they now live in Boston with their two lovely children.

    Cognitive behavior therapy helps you change the thought patterns that fuel your difficulties and obstacles. It helps you correct faulty thoughts that are keeping you from living the life that you deserve.

    Cognitive behavior therapy has ten basic principles (Beck 2011), including:

    1. Cognitive behavior therapy operates on the principle that a patient’s problem is caused by cognitive distortions.

    Cognitive distortions are negative thoughts that are simply not true. These negative thoughts can lead to negative emotions which could lead to mental health issues such as eating disorders and depressions.

    Let’s take a look at Claire and Ron’s story. Claire and Ron used to be neighbors when they were 13. They live in an old apartment building. But, one day, their neighbor forgot to turn off the stove. That caused a huge fire that burned the building into ashes. It was horrifying. Two of the tenants died. Claire’s and Ron’s family lost everything they had.

    The tragedy hit Claire pretty hard. Because of that incident, Claire developed negative thoughts like I am a magnet of misfortune, Poor me, I expect catastrophe, and I am unlucky, I only attract negative events. Because of this negative thinking pattern, Claire got depressed and anxious. She’s constantly expecting a disaster to happen. Because of this, Claire didn’t go far in life. She didn’t pursue her dreams. She was too afraid.

    Ron’s story was a bit different. The fire also destroyed everything they owned. Ron was devastated. But, he took the tragedy as a challenge to turn his life around. He swore that he would work hard so he could get back everything that they lost and maybe more. Ron developed positive thoughts like I’m a warrior, I am strong, and I can get through this.

    Ron worked odd jobs. He worked as a salesman during daytime and went to med school at night. Today, Ron is one of the

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