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Personal Development All-in-One For Dummies®, 2nd Edition

Book Description

Personal Development All-in-One For Dummies is a complete guide to a range of techniques you can use to master your thoughts and achieve your goals. Discover the basic principles of each approach and receive sensible, practical and effective expert advice on how each one can help you challenge negative beliefs and change your attitudes. Whether you wish to conquer an anxiety, communicate better with others or simply think more positively, here you will find proven and popular methods that you can use to make major changes - improving your personal power and creating the life you want.

Techniques covered:

  • Cognitive Behavioural Therapy

  • Neuro-linguistic Programming

  • Life Coaching

  • Building Self-confidence

Table of Contents

  1. Cover
  2. Table of Contents
  3. Title Page
  4. Introduction
  5. Book I: Essential Concepts of Personal Development
    1. Chapter 1: Exploring the Key Themes of NLP
      1. Introducing NLP
      2. Encountering the Pillars of NLP: Straight Up and Straightforward
      3. Discovering Models and Modelling
      4. Introducing NLP Presuppositions
    2. Chapter 2: Understanding Cognitive Behavioural Therapy
      1. Understanding CBT
      2. Making the Thought–Feeling Link
      3. Learning Your ABCs
      4. Characterising CBT
    3. Chapter 3: Examining Confidence
      1. Defining Confidence
      2. Assessing Your Confidence
      3. Recognising Your Strengths
      4. Picturing the Life You’d Like to Lead
      5. Preparing for Action
    4. Chapter 4: Introducing Life Coaching
      1. A Brief Definition of Life Coaching
      2. Living Your Best Life
      3. Tuning In to Your Inner Coach
      4. Identifying Your Current Priorities for Coaching
  6. Book II: Neuro-linguistic Programming
    1. Chapter 1: Taking Charge of Your Life
      1. Taking Control of Your Memory
      2. The Path to Excellence
      3. Spinning the Wheel of Life
      4. Keeping a Dream Diary of Your Goals
      5. Grasping How Your Fears Can Drive You in the Wrong Direction
      6. Tracking Information: Your Reticular Activating System
      7. Examining How Memories Are Created
      8. Accepting That Beliefs and Values Make a Difference
      9. Daydreaming Your Future Reality
    2. Chapter 2: Creating Rapport
      1. Knowing Why Rapport is Important
      2. Recognising Rapport when You See It
      3. Having Basic Techniques for Building Rapport
      4. Understanding Other Points of View
      5. Understanding to Be Understood: Meta Programs
    3. Chapter 3: Getting to the Heart of the Matter: The Meta Model
      1. Gathering Specific Information with the Meta Model
      2. Using the Meta Model
      3. Telling Tales to Reach the Unconscious: Stories, Fables and Metaphors
      4. Grasping the Power of Metaphors
      5. Building Your Own Stories
    4. Chapter 4: Seeing, Hearing and Feeling Your Way to Better Communication
      1. Getting to Grips with the Senses
      2. Acknowledging the Importance of the Eyes
      3. Making the VAK System Work for You
      4. Sliding the Controls of Your Experience
      5. Making Real-Life Changes
    5. Chapter 5: Opening the Toolkit
      1. Starting Out With NLP Anchors
      2. Using the Circle of Excellence
      3. Understanding Logical Levels
      4. Dipping into Modelling
    6. Chapter 6: Understanding the Psychology Behind Your Habits and Behaviours
      1. The Evolution of Strategies
      2. Travelling in Time to Improve Your Life
      3. Changing your Time Line
      4. Travelling Along Your Time Line to a Happier You
      5. Creating a Better Future
      6. Making Change Easier
  7. Book III: Cognitive Behavioural Therapy
    1. Chapter 1: Correcting Your Thinking
      1. Identifying Classic Pitfalls in Human Thought
      2. Tackling Toxic Thoughts
      3. Stepping Through the ABC Form I
      4. Creating Constructive Alternatives: Completing the ABC Form II
      5. Directing and Redirecting Your Attention
      6. Becoming More Mindful
    2. Chapter 2: Overcoming Obstacles to Progress
      1. Exploring Emotions and Naming Your Feelings
      2. Thinking What to Feel
      3. Understanding the Anatomy of Emotions
      4. Comparing Healthy and Unhealthy Emotions
      5. Defining and Rating Your Emotional Problems
      6. Adopting Positive Principles That Promote Progress
      7. Understanding the Nature of Anxiety
      8. Overriding Common Anxieties
      9. Understanding the Nature of Depression
    3. Chapter 3: Putting CBT into Action
      1. Identifying Issues of Self-Esteem
      2. Developing Self-Acceptance
      3. Being Inspired to Change
      4. Actioning Self-Acceptance
      5. Selecting the Self-Help Journey to Self-Acceptance
      6. Cooling Down Your Anger
      7. Assembling Attitudes That Underpin Healthy Anger
      8. Acting Assertively in the Workplace
      9. Dealing with Difficulties in Overcoming Anger
    4. Chapter 4: Taking a Fresh Look at Your Past
      1. Exploring How Your Past Can Influence Your Present
      2. Identifying Your Core Beliefs
      3. Understanding the Impact of Core Beliefs
      4. Developing Alternatives to Your Core Beliefs
      5. Defining the Beliefs You Want to Strengthen
      6. Acting As If You Already Believe
      7. Understanding That Practice Makes Imperfect
      8. Nurturing Your New Beliefs
    5. Chapter 5: Setting Your Sights on Goals
      1. Putting SPORT into Your Goals
      2. Homing In on How You Want to Be Different
      3. Maximising Your Motivation
      4. Heading for a Healthier and Happier Life
      5. Planning to Prevent Relapse
      6. Filling In the Gaps
      7. Overhauling Your Lifestyle
      8. Living in Line with Your Values
      9. Psychological Gardening: Maintaining Your CBT Gains
  8. Book IV: Confidence
    1. Chapter 1: Identifying Your Sticking Points
      1. Digging Down to Root Issues
      2. Cleaning Out the Negatives
      3. Discovering What Drains Your Batteries
      4. Managing Your Fears
    2. Chapter 2: Building Your Confident Self
      1. Accentuating Your Positives
      2. Letting Go of Unreal Expectations
      3. Being Generous to Yourself First
      4. Overcoming Procrastination
      5. Taking Time Off – For You
      6. Generating Realistic Standards of Behaviour
      7. Driving Forward in Your Life
    3. Chapter 3: Developing Your Emotional and Physical Confidence
      1. Getting a Grip on Your Emotions
      2. Tracking Your Moods
      3. Harnessing Your Darker Emotions
      4. Connecting Your Mind and Body
      5. Speaking Out with Confidence
      6. Looking the Part
    4. Chapter 4: Acting with Confidence in Your Daily Life
      1. Reinforcing the Assertive You
      2. Living Powerfully
      3. Discovering Your Passionate Self
      4. Understanding Your Values
      5. Focusing on What’s Important
      6. Stretching Yourself Mentally
    5. Chapter 5: Engaging Others
      1. Developing Confidence in Your Professional Life
      2. Becoming Assertive
      3. Showing Confidence in Specific Work Situations
      4. Approaching Romantic Relationships with Confidence
      5. Raising Confident Children
  9. Book V: Life Coaching
    1. Chapter 1: Introducing Your Coaching Journey
      1. Getting Ready for Your Coaching Session
      2. Beginning Your Coaching Journey
      3. Marking Your Progress
      4. Assessing the Benefits and Challenges of Coaching
      5. Making a Promise to Yourself
    2. Chapter 2: Visualising Your Whole-Life Goals
      1. Practising Awareness
      2. Tapping into Your Intuitive Self
      3. Knowing What You Really Want
      4. Planning Effective Action
      5. Matching Your Options to Your Goals
      6. Keeping Your Promise to Yourself
    3. Chapter 3 : Becoming Your Best Self
      1. Considering Your Unique Gifts
      2. Boosting Your Competencies
      3. Noticing Your Preferences
      4. Adding New Behaviours
      5. Choosing Your Beliefs
      6. Learning to Manage Your Fears
      7. Overcoming Procrastination
    4. Chapter 4: Focusing on the Elements of Your Life
      1. Setting Your Work in Context
      2. Improving Your Current Job
      3. Being Financially Secure
      4. Living Your Chosen Lifestyle
      5. Enjoying Loving Relationships
      6. Building Productive Networks
    5. Chapter 5: Physical, Mental and Emotional Well-Being
      1. Choosing Your Health Goals
      2. Looking After Your Body
      3. Taking Care of Your Mental and Emotional Well-Being
      4. Finding Your Balance
      5. Managing Longer-Term Stress
      6. Coaching Yourself to Happiness
    6. Chapter 6: Developing and Growing
      1. Thriving on Learning
      2. Playing in the Game of Life
      3. Getting in Touch with Your Spiritual Side
      4. Asking the Right Questions
      5. Listening to the Answers
      6. Making Your Best Decision
      7. Letting Go and Integrating the New
    7. Appendix: Personal Development Resources
      1. Well Formed Outcome Checklist (Book 2, Chapter 1)
      2. Submodalities Worksheet (Book 2, Chapter 4)
      3. ABC Forms (Book 3, Chapter 1)
      4. Zigzag Form (Book 3, Chapter 4)
  10. Cheat Sheet