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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:

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 life coach 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
- Contents List

Section 1: Introducing Cognitive Behavioural Therapy
What is Cognitive Behavioural Therapy?
How CBT Started
- Albert Ellis
- Aaron Beck
Important Features of CBT
- Changing Ways of Thinking
- Changing Ways of Acting
- Balance and Realism
- Practical Techniques
- Homework
- Problems that CBT Can Help With
How to Use this Book
- Exercises and Forms for Your Use
- Simple Initial Assessment
- Creating a Project Plan
- Adopting a Practical Constructive Approach

Section 2: Negative Automatic Thoughts & the ABC Model
Introduction
Negative Automatic Thoughts
Cognitive Distortions
The ABC Model
Questioning Your Beliefs in a Reasonable Way
Using a Disputation Checklist: Example
Thought Stopping

Section 3: Problem Solving with the STAR Model
Introduction
The STAR Model - Overview
Four Steps of the STAR Model
STAR Model Example
What Kind of Problems is the STAR Model Helpful for?

Section 4: Lifestyle Issues in Managing Stress & Anxiety
Introduction
General Lifestyle Considerations
Achievement and Enjoyment
When Something is Better than Nothing
Stepping Outside Your Comfort Zone
Rehearsing a Situation with Balancing Thoughts

Section 5: How to Identify Your Thinking Errors
Introduction
Why is it Helpful to Record Thoughts?

Keeping a Thoughts Diary
Thoughts Diary - Example
Making Use of Your Diary
Balancing Thoughts - Example
Classifying Types of Distorted Thinking
7 Types of Thinking Error
- Mind Reading
- Catastrophising / Fortune Telling
- Over-Generalising
- Emotional Reasoning
- Excessive Self Criticism
- Making Demands
- Only Noticing or Remembering Negative Aspects
Dealing with Each Type of Thinking Error

Section 6: Core Beliefs
Introduction
What is a Core Belief?

How do Core Beliefs Develop?
Why is it Important to be Aware of Your Core Beliefs Thoughts?
When do Core Beliefs Create a Problem?

Ways of Discovering Your Core Beliefs
Balancing Thoughts - Example
Tackling Problem Core Beliefs

Section 7: Troubleshooting Problems with Making Changes
5 Common Questions Considered:-
- What if I am not sure I want to change?
- Why do I Keep Acting Stupidly?
- What if I see Benefits of Change but find it hard to Start or Maintain?
- What if I Find it Hard to Make Decisions?
- What if I Have No Choice in a Situation?

Appendix - Useful Exercises & Forms
1. Initial Assessment.
2. Project Plan
3. Balancing Thoughts
4. Disputation Checklist
5. ABC Analysis
6. Thought Stopping
7. STAR Model forms (Steps 1-4)
8. Typical Weekly Activities Record
9. Daily Activity Log
10. Safety Behaviours
11.Imaginal Rehearsal
12. Thoughts Diary (Format A)
13. Thoughts Diary (Format B)
14. Learning from my Diary.
15.Dealing with Particular Types of Thinking Error
16. Core Beliefs and Outcomes
17. Generating In-Between Beliefs
18. Putting Core Beliefs in Context
19. Experimenting with Healthier Beliefs
20. Trigger Situations
21. What Would I Say to a Friend?
22. What Would a Friend Say to Me?
23. Payoffs Exercise
24. Options Appraisal

 

About the Author

CBT Techniques to Beat Negative Thinking is written by life coach and 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:

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

The cost of the Guide including all the practical exercises is now just £5.99 (reduced from £9.99)! It is available online for immediate download in PDF format.

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Feedback on the ideas in
CBT Techniques to Beat Negative Thinking

"[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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