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Confidence and Success with CBT: Small steps to achieve your big goals with cognitive behaviour therapy

Book Description

Simple, effective techniques for developing a healthier attitude toward life and finding the confidence you need to achieve your goals

Offering simple, time-tested techniques for zeroing in on and rewriting negative, self-destructive patterns of thought and behavior that a person can acquire over a lifetime, cognitive behavioral therapy (CBT) is a powerful therapeutic approach that has been proven to be highly effective in helping overcome an array of psychological and behavioral problems, from eating disorders and drug addiction to low self-esteem and phobias. Written by one of the world's most recognized CBT therapist teams, this book focuses on one of the greatest barriers to happiness and success at work and in life: lack of confidence.

  • Powerful CBT techniques for becoming more confident, motivated and persuasive and for mastering anxiety and low self-esteem

  • Comprehensive in scope this guide to CBT fundamentals makes an ideal handbook for people interested in implementing CBT techniques in their personal and professional lives, as well as therapists

  • Packed with tips and suggestions for using CBT techniques to improve your everyday life, it helps you identify and "unlearn" unhealthy thoughts and behaviors in order to achieve lasting results

  • Bestselling self-help authors Joseph and Chapman run a world-famous psychological wellness center in London

  • Table of Contents

    1. Cover Page
    2. Title Page
    3. Copyright
    4. Dedication
    5. Contents
    6. Confidence and Success
    7. Using CBT
      1. CBT Theory
      2. The Simple ABC Model
      3. Understanding Unhealthy and Healthy Beliefs
      4. Emotions, Thoughts, Behaviours and Physical Symptoms
      5. Three Major Themes of Disturbance
      6. How to Use This Book
    8. Step 1: Identify What You Want
      1. Obstacles to Step 1 : Identify What You Want
      2. Obstacle 1: “I don't know what I want, even after reflecting and exploring” and how to overcome it
      3. Obstacle 2: “Thinking about what I want is too much effort” and how to overcome it
    9. Step 2: Gather Information
      1. Obstacles to Step 2 : Gather Information
      2. Obstacle 1: “Gathering information is too much like hard work and dull” and how to overcome it
      3. Obstacle 2: “Gathering the information has now made me realise it is not what I want (i.e. I'm now unclear about what I want to achieve, once again)” and how to overcome it
      4. Obstacle 3: “I wonder whether it is really the right time in my life to start on this because of health, family or other priorities” and how to overcome it
      5. Obstacle 4: “Gathering information means committing yourself to doing something afterwards” and how to overcome it
    10. Step 3: Set Achievable Goals
      1. SMART Goals
      2. Obstacles to Step 3 : Set Achievable Goals
      3. Obstacle 1: “I don't know how to goal set” and how to overcome it
      4. Obstacle 2: “It is too difficult and too much effort to goal set” and how to overcome it
      5. Obstacle 3: “I no longer desire what I want” and how to overcome it
      6. Obstacle 4: “Goal setting is a step closer to my taking action, which makes me feel anxious” and how to overcome it
    11. Step 4: Create a Plan
      1. Obstacle 1: “Developing a plan is too hard and dull – it's too much effort” and how to overcome it
      2. Obstacle 2: “The plan must be perfect” and how to overcome it
      3. Obstacle 3: “I don't know how to write a plan” and how to overcome it
      4. Obstacle 4: “I'm not sure I want it enough” and how to overcome it
    12. Step 5: Take Action
      1. Obstacle 1: “I worry that I will fail” and how to overcome it
      2. Obstacle 2: “The implications of success concern me” and how to overcome it
      3. Obstacle 3: “I must do the task perfectly” and how to overcome it
      4. Obstacle 4: “It brings me discomfort” and how to overcome it
      5. Obstacle 5: “I worry that others will disapprove” and how to overcome it
    13. Step 6: Keep Focus on the Goal with Feedback
      1. Obstacle 1: “I keep prioritising other things instead, above my long-term goal commitment” and how to overcome it
      2. Obstacle 2: “I move from one task to another without getting things done properly” and how to overcome it
      3. Obstacle 3: “I worry that I will fail” and how to overcome it
    14. Goal Achieved – Now What?
    15. About the Authors
    16. Acknowledgements
    17. Index