Introduction 1 About This Book 1 Conventions Used in This Book 2 Foolish Assumptions 2 How This Book Is Organised 3 Icons Used in This Book 3 Part I: Introducing CBT Journal 5 Introducing the CBT Journal 7 CBT: A Brief Introduction 7 The cognitive behavioural therapies 8 Using what works 10 Keeping the CBT Journal 10 Assessing your actions 11 Writing and recording 13 Feeling what to write 14 Working through the 12 weeks 15 Monitoring your progress 16 Your turn: Starting on your plan for recovery 18 Part II: Twelve Weeks of CBT 21 Twelve Weeks of CBT 23 Day 1: Putting Your Finger on Problems 26 Day 2: Going for Goals 28 Day 3: Keeping Count 30 Day 4: Looking at Your Problem in Your Mind's Eye 32 Day 5: Looking at Your Goal in Your Mind's Eye 34 Day 6: Understanding When the Solution Is the Problem 36 Day 7: Pausing to Measure Progress: 1 38 Day 8: Entertaining Emotional Responsibility 44 Day 9: Making More of Music 46 Day 10: Looking Back on Things That Have Yet to Happen 48 Day 11: Homing In on Inspiration 50 Day 12: Writing About the One You Love 52 Day 13: Beating the Bully 54 Day 14: Pausing to Measure Progress: 2 56 Day 15: Catching Your Cognitions, Practising Your ABCs: 1 62 Day 16: Catching Your Cognitions, Practising Your ABCs: 2 64 Day 17: Catching Your Cognitions, Practising Your ABCs: 3 68 Day 18: Catching Your Cognitions, Practising Your ABCs: 4 72 Day 19: Catching Your Cognitions, Practising Your ABCs: 5 76 Day 20: Catching Your Cognitions, Practising Your ABCs: 6 82 Day 21: Pausing to Measure Progress: 3 88 Day 22: Taking a Step Back from Toxic Thoughts 94 Day 23: Training Your Attention: 1 96 Day 24: Training Your Attention: 2 98 Day 25: Recording Your Attention Training 100 Day 26: Experiencing Experiments: 1 102 Day 27: Experiencing Experiments: 2 104 Day 28: Pausing to Measure Progress: 4 106 Day 29: Writing Again About the One You Love 112 Day 30: Resisting Rumination 114 Day 31: Contemplating the Pink Elephant 116 Day 32: Getting the Gratitude Attitude 118 Day 33: Healing with Humour 120 Day 34: Calming Down Criticism 122 Day 35: Pausing to Measure Progress: 5 124 Day 36: Dealing with Decisions 130 Day 37: Solving Practical Problems 132 Day 38: Committing to Compassion 136 Day 39: A Word on Willingness 138 Day 40: Reinforcing Your Resilience 140 Day 41: Facing Your Fears 142 Day 42: Pausing to Measure Progress: 6 144 Day 43: Directions from Your Deathbed 150 Day 44: Setting Your Signpost in Society 152 Day 45: Remembering Recreation 154 Day 46: Highlighting Your Health 156 Day 47: Reassessing Your Relationships 158 Day 48: Fantasising about the Future 160 Day 49: Pausing to Measure Progress: 7 162 Day 50: Pinpointing the Pitfalls of Perfectionism 170 Day 51: Cutting Back on Comparing 172 Day 52: Accepting Yourself174 Day 53: Summarising Your CBT So Far 176 Day 54: Taking a Break 178 Day 55: Take It from Your Twin 180 Day 56: Pausing to Measure Progress: 8 182 Day 57: Withdrawing from Worry 186 Day 58: Finding Forgiveness 188 Day 59: Overcoming Obstacles 190 Day 60: Perfect Recall 192 Day 61: Engaging with Your Environment 194 Day 62: Writing Again About the One You Love 196 Day 63: Pausing to Measure Progress: 9 198 Day 64: Putting in Positive Data 206 Day 65: Revisiting When the Solution Is the Problem 208 Day 66: Hopes, Dreams, and Hobbies 210 Day 67: KISS: Keep It Simple, Self-helper! 212 Day 68: Contemplating Certainty 214 Day 69: Experiencing Experiments: 3 216 Day 70: Pausing to Measure Progress: 10 218 Day 71: Detaching from Your Defences 226 Day 72: Putting off Procrastination 228 Day 73: Aiming for Assertiveness 232 Day 74: Ceasing Solving the Unsolvable 234 Day 75: Putting Your Rose-tinted Spectacles Back on 236 Day 76 : Revisiting Toxic Thoughts 238 Day 77: Pausing to Measure Progress: 11 240 Day 78: Being Mindful of Memories 248 Day 79: Updating the System250 Day 80: Putting Information Against Prejudice 252 Day 81: Putting in Positive Data 254 Day 82: Believing in Better 256 Day 83: Keeping up Your Connections 258 Day 84: Pausing to Measure Progress: 12 260 Part III: Taking Your Next Steps in CBT 265 Taking Your Next Steps in CBT 267 Reflecting On Your Journey with CBT 267 Counting the changes you've made 268 Deciding what to do next 270 Keeping building up your behaviours 271 Building on your strengths 272 Thinking about a Therapist 274 Identifying good CBT 275 Getting the most from your therapist 277 Other Points for Getting the Best from CBT 278 Part IV: The Part of Tens 281 Ten Self-help Authors Worth Checking Out 283 Windy Dryden 283 Helen Kennerly 284 David D Burns 284 Chris Williams 284 Jon Kabat-Zinn 284 Paul Gilbert 285 Steven C Hayes 285 David Veale 285 Robert L Leahy 286 Rob Willson and Rhena Branch (Yes, That's Us) 286 Ten Ideas for Inspiration 287 Motivating Yourself via Music 287 Imagining You Have Achieved Your Goal 287 Finding an Inspirational Role Model 288 Finding Fantastic Films 288 Listening to People Who Are Coping with Adversity 289 Making Your Emotional Well-being a Human Rights Issue! 289 Focusing on What's Really Important to You 290 Getting Started and Monitoring Your Progress 290 Choosing a Cheerleader 291 Staying Out of Your Head! 291
