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Practical lessons
A 7-week plan
Restrian your brain
Neilson's Resilience Blueprint: Anxiety-Free in 7 weeks
- 7 weeks
- CBT therapy classic books
- Lots of exercises and tasks
- Won multiple cognitive science awards
- Amazon Cognitive Science Top 100 Bestsellers
- Simple and easy to understand for both amateurs and professionals
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A practical approach to utilizing CBT
Learn to monitor how actions make you feel by creating flow charts that conect events, thoughts, and feelings
Beginner-friendly
Receive a comprehensive introduction to the core principles of CBT, ideal for individuals unfamiliar with this therapeutic approach. This guidebook initiates your journey from the ground up, ensuring you grasp the fundamentals before advancing further. You’ll navigate at your own pace, without any pressure to dive in prematurely.
Beginner-friendly
Receive a comprehensive introduction to the core principles of CBT, ideal for individuals unfamiliar with this therapeutic approach. This guidebook initiates your journey from the ground up, ensuring you grasp the fundamentals before advancing further. You’ll navigate at your own pace, without any pressure to dive in prematurely.
Beginner-friendly
Receive a comprehensive introduction to the core principles of CBT, ideal for individuals unfamiliar with this therapeutic approach. This guidebook initiates your journey from the ground up, ensuring you grasp the fundamentals before advancing further. You’ll navigate at your own pace, without any pressure to dive in prematurely.
Introduction
Achieve relief from anxiety and depression within two months using this CBT workbook.
Reframe your perspective on depression and anxiety with this comprehensive guide. Through a step-by-step approach, it familiarizes you with the fundamental principles of cognitive behavioral therapy (CBT), offering a fresh perspective on addressing the issues that burden your mind.
Presented as a series of week-long lessons, each dedicated to a core concept of CBT, this guide simplifies the learning process for newcomers. It enables practitioners to easily grasp the core principles of CBT and integrate them into their daily routines for lasting benefits.
THE DEPRESSION SCALE
Over the past two weeks, how often have you been bothered by any of the following
problems? Circle the number that matches your response for each item.
thoughts. feelings. behaviors
Sure! Think of the Cognitive Behavioral Therapy (CBT) model of thoughts, feelings, and behaviors as a trio of performers in a circus act.
First up, we have our thoughts, the master jugglers of the show. They’re constantly tossing around ideas and interpretations about the world around us. Sometimes they throw us positive thoughts like glittering gems, and other times they hurl negative ones like rotten tomatoes.
Next, we have our feelings, the high-wire artists. They teeter and totter, swaying between joy and despair, happiness and sadness. Their performance is a delicate dance on the tightrope of our emotions.
Finally, we have our behaviors, the daredevil acrobats. They’re the ones who take action based on what the thoughts and feelings dictate. Sometimes they execute graceful flips and twists, while other times they stumble and fall flat on their faces.
Together, these three acts put on quite the show, each influencing and being influenced by the others. And just like a skilled ringmaster, CBT helps us tame this circus, teaching us how to juggle our thoughts, balance our emotions, and perform behaviors that lead to a happier, more fulfilling life.
Logging Your Time
In preparation for next week, we’ll need a careful record of how you’re spending
your days. At the end of this chapter, you’ll find the Daily Activities form. On
the following page is a sample completed form. Each row is an hour. In the
Activity column, simply write what you did during that time. Keep it short and
S ETTING YOUR GO ALS AND G ETTING S T A R TED 65
simple. Obviously, our days aren’t neatly divided into one-hour blocks, so just do
your best.
You’ll also record how much you enjoyed each activity and how important it
was to you. Remember, the enjoyment and importance ratings are yours alone to
make—nobody else gets to decide what you enjoy and find important.
Finally, you’ll rate your overall mood for each day on a scale from 0 to 10,
where 0 is very bad and 10 is very good.
Plan to fill out the form the same day you do the activities, either at the end of
the day or throughout the day. If you wait until the next day or later, you’ll forget
important information
testimony
