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1. an Introductory Self-Help Course in CBT-54p-Super

1. an Introductory Self-Help Course in CBT-54p-Super

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Published by: sjanko33 on Oct 27, 2012
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An Introductory
Self-Help Course
Cognitive Behaviour Therapy
Carol Vivyan2009
Vivyan 2009
This mini 7-step self-help course includes an introduction totechniques which could be useful for all, but professional help should be sought for complex or long-standing problems.The course is also available online at  
Step Title PageIntroduction to Cognitive Behaviour Therapy 21 Identifying Thoughts, Feelings & Behaviours 5
5 Aspects of Life Experience 8
2 Understanding the links between Thoughts,Feelings & Behaviours
Depression, Anxiety, Anger
Emotions and their associated thoughts, body reactions and behaviours15 
3 Making Changes
Behaviours 16
 Activity Diary 19 ACE Log 20Treatment Plan 22Communication Styles 23
4 Making Changes
Thoughts 24
 About Automatic Thoughts 26Unhelpful Thinking Habits 27 Finding Alternative Thoughts 28Different Perspectives 29
5 Challenging our Thoughts 33
The Court Case 34Thought Record Sheet 35 Positive Affirmations 36The Worry Tree 37 
6 Defusing from our Thoughts 38
Mindfulness 40 ACT Worksheet 45 STOPP 46Defusion Techniques 47 
7 Imagery for Self-Help 48What now? 52
Further copies of this guide, and of additional worksheets and leaflets in italicsabove, can be downloaded freely (in Adobe document format) from
Vivyan 2009
Cognitive Behaviour Therapy - how it can help
Cognitive Behaviour Therapy is a form of psychotherapy that talks about
How you think about yourself, the world and other people
How what you do affects your thoughts and feelingsCBT can help you to change how you think ("Cognitive") and what you do("Behaviour)". These changes can help you to feel better. Unlike some of theother talking treatments, it focuses on the "here and now" problems anddifficulties. Whilst it is often useful to discuss the past and understand how ourpasts have influenced our lives and how problems have arisen, CBT mostlyfocuses on looking for ways to improve your mental wellbeing
 CBT says that it's not the event which causes our emotions, but how weinterpret that event - what we think or what meaning we give that event orsituation.For instance, if someone you know passes you in the street withoutacknowledging you, you can interpret it several ways. You might think theydon't want to know you because no-one likes you (which may lead you to feeldepressed), your thought may be that you hope they don't stop to talk to you,because you won't know what to say and they'll think you're boring and stupid(anxiety), you may th
ink they‟re
being deliberately snotty (leading to anger).A healthier response might be that they just didn't see you.

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