CBT Techniques to Beat Negative Thinking
- An Introduction to Cognitive Behavioural Therapy Techniques for
Tackling Negative Thoughts & Problem Situations
*The Principles of Cognitive Behavioural Therapy (CBT) clearly explained*
*Practical, Easy-to-follow format*
*CBT Exercises to Help with Worry, Stress and Problem Solving*
What is CBT?
Cognitive Behavioural Therapy (CBT) is a practical easy to understand approach for dealing with situations and times when you are:
- feeling anxious, stressed or depressed
- worrying or getting angry about something that is happening in your life
- struggling to overcome patterns of repeat behaviour and negative thoughts which seem to recur in your life.
The Basic Insight of CBT
CBT rests on the recognition that often when we feel bad about something it is because of the negative thoughts that are running through our head.
The words of a Greek philosopher Epictetus are sometimes quoted as one of the sources of this view, indicating that it has a long standing tradition behind it, although the practical uses to which CBT theorists and practitioners have put the idea are very modern. Epictetus held that:
'Men are disturbed not by things, but by the view which they take of them.'
Despite the male-dominated language, this is one aspect in which women and men seem to be similar! Whatever your gender you may well find that if you draw negative conclusions from situations, about yourself, the world in general or your future, you feel bad and find it hard to take constructive positive steps to resolve your problems.
CBT provides a set of helpful techniques to assist you in identifying and dealing with negative thoughts in a sensible and practical way so that you can improve the quality of your life and make reasonable decisions.
The behavioural element of CBT also encourages you to focus on practical actions which you can take to test out what is helpful for you and to gradually improve your situation or responses in a step-by-step approach.
CBT was developed from the ideas of Albert Ellis, the founder of Rational Emotive Behaviour Therapy, and Aaron Beck, the founder of Cognitive Therapy. The techniques and ideas it uses involve identifying distorted or erroneous thinking patterns and learning new ways of thinking which correct the distortions and lead to a more balanced life.
CBT techniques have been used in counselling, therapy and life coaching to help individuals make positive progress in their lives and overcome problems. There is considerable research to indicate their helpfulness in dealing with issues such as depression and anxiety and they have been used in the public health sector as well to help people recover from related mental health concerns and stress.
In the UK CBT is one of the most well known of the 'psychological therapies' advocated within the National Health Service for producing effective results with people suffering from anxiety and mild depression.
CBT techniques can also be used successfully with people who are not clincally depressed but are stressed by day to day worries or have difficulties with low self esteem or assertiveness.
CBT Techniques to Beat Negative Thinking -
An eBook Guide to Helpful CBT Techniques
CBT Techniques to Beat Negative Thinking by Self-Help Author David Bonham-Carter is an informative and practical introduction to the ideas and uses of CBT, containing clear instructions and helpful exercises. The book is divided into 7 Sections covering different aspects of CBT. Each section includes practical exercises showing you how to use the CBT techniques that are described and there is an Appendix where 24 practical exercises are collated together for your easy use. Examples are included where appropriate to show you when the techniques might be useful and how to use them.
The topics covered by the different sections of the eBook and the CBT exercises in the Appendix are listed below:
CBT Techniques to Beat Negative Thinking
About the Author
CBT Techniques to Beat Negative Thinking is written by Self-Help Author David Bonham-Carter who specialises in the use of CBT and other practical techniques to help people deal with negative thinking patterns and address difficulties such as:
- Relationship and communication issues
- Self esteem and confidence problems
- Stress, anxiety and assertiveness
- Life change and motivation
David worked for many years in the UK as a social worker before becoming a professional life coach in private practice for several years. He now focuses on sharing useful coaching and CBT techniques through self-help guides.
Special Features of the Book
The book will be useful both for individuals who want to learn about effective techniques for dealing with stress and negative thought patterns and for practitioners in coaching, counselling or related fields who are interested in learning useful CBT exercises and ideas.
As well as featuring the welll known 'ABC Model' of cognitive behavoural therapy for helping clients to work through emotional difficulties, the book also presents in a clear and helpful way David Bonham-Carter's own CBT STAR Model analysis technique for dealing with situations where similar anxious thoughts seem to recur and for problem solving.
The book is practical in style and easy to follow. The exercises in the Appendix are set out in a simple usable way. As you read the individual sections in the book you are given references to the relevant exercises which you can start to work through to take control of the issues and worries that you have.
The section on identifying your thinking errors (Section 5) helps you to clarify different types of thought pattern that may be contributing to your negative feelings and then gives ideas as to how you can deal with each type. The 7 different types of 'thinking error' covered include:
Mind Reading - when you jump to conclusions or make assumptions (usually negative) about what others may be thinking about you and stress yourself out sometimes needlessly;
Catastrophising or Fortune Telling - where you tend to expect the worst, whether or not it is actually likely to happen;
Over-Generalising - Thinking or claiming that things always or never happen a certain way and forgotting about the exceptions;
Emotional Reasoning - Letting your emotions determine how you act without reflecting on practicalities or considering reasonable information that might be helpful to decision making;
Excessive Self Criticism - Continually putting yourself down (often more than you would others);
Making Demands - Using the language of 'should' or 'must'. The world and others do not always obey this type of command!
Only Noticing or Remembering Negative Aspects - When you forget good features or developments and continually focus on those things which don't go so well!
Section 5 in this book looks at these tendencies and how to approach each so as to gain a more balanced perspective on life.
There is also a useful introduction to general lifestyle issues that can help in managing stress and anxiety in Section 4 and Section 6 discusses how to identify and deal with core beliefs - deep rooted beliefs about yourself or the world which may be contributing to your negative thoughts and feelings.
The book ends with a section answering some common questions that people often have when struggling to make or implement effective changes.
CBT Techniques to Beat Negative Thinking - Purchase Price
You can purchase the CBT Techniques eBook in US Dollars or GB Pounds Sterling.
The cost for it including all the practical exercises in US Dollars is just $12.75 or in GB Pounds Sterling just £7.99. It is available online for immediate download in PDF format.
Note: If your home currency is something else then you can select either of the two currencies and your payments card provider or paypal will convert your purchase into the currency of your payments card/paypal account.
When you purchase CBT Techniques to Beat Negative Thinking from this website, you will receive immediately a link to download the eBook in PDF format. Your purchase is covered by a MONEY BACK GUARANTEE: If for any reason whatsoever you are unhappy with your purchase, just request a refund within 15 days of receiving the eBook and you will be given a complete refund.
Feedback on the ideas in
"[The techniques] helped me to control those aspects of my life which were holding me back..."
"The STAR Model and stress packages have helped me to control those aspects of my life which were holding me back emotionally" - Gemma, UK
"My approach has become more balanced..."
"I have adopted a more general approach to positive thinking in situations. I will see a silver lining as often as I will a bad one now. My approach has become more balanced and I am putting less pressure on myself" - Pippa, UK
"A big turnaround in my life..."
"The practical exercises have enabled me to make a big turnaround in my life. I am getting my sense of self back and taking more responsibility for making decisions" - Patrice, France
"Simple and Effective..."
"The book is simple and effective. I like the simple and easy approach to combating negative thinking." - Maria, UK (Life Coach and Trainer)
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