Cognitive behavioural therapy (CBT) is a tried-and-true kind of psychotherapy that is often recommended as a first-line treatment for typical mental health issues such as anxiety, worry, and depression. A strategy for rapidly understanding the most important elements of cognitive behavioral therapy and putting them into practice in everyday life is presented in the book Cognitive Behavioral Therapy Made Simple. The book was written by best-selling author and licenced psychologist Seth Gillihan, whose earlier works include Cognitive Behavioral Therapy Made Simple. The workbook sections and technical jargon have been replaced in this book with simple cognitive behavioral therapy approaches that may be used whenever necessary. In this article you can download Cognitive behavioural therapy PDF.
|Book||Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry|
|Author||Seth J Gillihan|
Summary of Cognitive behavioural therapy
Cognitive behavioural therapy, sometimes known as CBT by medical experts, is one of the most widely used psychotherapy techniques (Hofmann et al., 2012). It has been shown that certain CBT techniques are more effective than others at treating specific symptoms associated with a particular disorder. This book was written by Dr Seth J. Gillihan, an associate professor of psychiatry at the University of Pennsylvania. In the US, he has a psychology licence. In this book for general readers, specific CBT therapy procedures supported by scientific research may be used to reduce anxiety, despair, anger, and worry. Among the techniques at your disposal are thought process challenge, behaviour activation, and mindfulness.
This book has eleven chapters in total. It’s rather lengthy. In the first chapter, behavioural therapy and cognitive therapy are combined to provide a brief overview of psychotherapy. This discusses the history of CBT and the advantages it offers users. Additionally, this chapter covers the development of cognitive behavioural therapy (CBT). Because the author mixes cognitive behavioural therapy (CBT) with mindfulness, the book is up to date and represents contemporary psychotherapy practices. The author then goes on to discuss how cognitive behavioural therapy (CBT) may help reduce symptoms of depression, anxiety, and stress, in particular by using the eight guiding principles of CBT. The information provided here is crucial to understanding how cognitive behavioural therapy (CBT) may benefit individuals in a number of ways.
Goal-setting is another topic covered in Chapter 2. The author emphasises the advantages of creating goals as well as strategies for doing so, including being specific about what you want to do, choosing the right pace, and understanding the importance of reaching the objective. Setting goals might be challenging for those with depression, anxiety, or stress, but it may be harder for them (Watkins, 2011). As a result, there are many things that may be done to enhance one’s mental and physical health. These recommendations may be helpful to both regular readers and therapists since they provide fresh approaches for helping clients or themselves go on the correct path. Following this, the author investigates the brain areas related to mood (Fuchs and Flugge, 2003), which may aid readers in understanding how the brain responds to stress. Behavioural activation is one of the fundamental methods used in cognitive behavioural therapy; it is covered in Chapter Three (CBT). This chapter teaches you how to recognise various types of behaviour, how to create behavioural objectives, and how to maintain motivation while putting those aims into practice. It also teaches you how to employ behavioural activation to improve your mood. Both members of the general public and doctors may utilise these explanations while speaking with their patients.
The chapter also emphasises identifying and getting rid of negative mental habits. In the first part of the book, the author examines how thoughts may affect emotions and offers strategies for identifying problematic concepts. On page 60, a list of common cognitive distortions is presented with examples to assist readers in recognising their own. The fifth chapter will discuss how to identify and question a person’s basic viewpoint, which is how they perceive themselves. The book offers three techniques to alter important ideas in addition to two straightforward methods for locating core beliefs. The “third wave” of contemporary psychotherapy, referred known as mindfulness, is the subject of Chapter 6. First, the author presents the idea of mindfulness, which is the acceptance of any sensations or ideas that come as a natural part of the experience (p.88–89). Numerous publications have tried to define mindfulness in their own ways, but Dr Gillihan goes above and beyond to explain it in the most simple words possible in order to appeal to as many people as possible. In plain language, this book dispels many misunderstandings about mindfulness and shows how it may be successfully practised in daily life.
The chapters of this book go into great detail on procrastination (Chapter Seven), anxiety (Chapter Eight), and anger control (Chapter Nine) (Chapter Nine). The three pillars of cognitive behavioural therapy that the author employs to battle procrastination are Think, Act, and Be. In the next chapter, the author discusses how to use these concepts to conquer procrastination (p. 105). In the first section, the author explains the distinctions between worry, fear, and anxiety in ways that are more accessible to the general public. This article provides an overview of each kind of anxiety, including generalised anxiety disorder (GAD) and panic disorder. Even though PTSD and OCD belong in separate categories, the author has grouped both of them in the problem despite knowing better. This is because the DSM-5 distinguishes PTSD and obsessive-compulsive disorder from anxiety disorders (American Psychiatric Association, 2013). The author then goes into how to control rage by thinking, acting, and being vigilant all at once. Gillihan summarises the book’s key ideas at the end and ends by advising the reader to practise self-compassion. This is a component of the mindful living idea. In the event that readers need their services, the author advises that they contact a licenced therapist in the United States.
In conclusion, readers who are unfamiliar with cognitive behavioural therapy (CBT) or psychotherapy should read this book. This book may be helpful to a wide variety of individuals since it offers the fundamental abilities required to deal with pressures, including anxiety, sadness, and stress. Reading this book might be helpful for those who are currently participating in cognitive behavioural therapy (CBT) with a qualified mental health professional. The book may be used by clinical experts as a guide, an inspiration source, or a road map to assist them in explaining difficult ideas to patients in a manner that everyone can understand. This book may help readers from a variety of backgrounds since each chapter concludes with a summary and exercises that readers can use to immediately put the chapter’s concept into practice. They will therefore be able to hone their abilities in cognitive behavioural therapy (CBT). I think this book is great for everyone who works in the mental health field as well as people who have no mental health concerns at all for all of the reasons listed above and more.