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Think Good, Feel Good


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Table of Contents

About the Author xi Acknowledgement xiii Online Resources xv 1 Cognitive Behaviour Therapy: Theoretical Origins, Rationale, and Techniques 1 The Foundations of Cognitive Behaviour Therapy 1 First Wave: Behaviour Therapy 2 Second Wave: Cognitive Therapy 2 Third Wave: Acceptance, Compassion, and Mindfulness 4 Core Characteristics of Cognitive Behaviour Therapy 5 The Goal of Cognitive Behaviour Therapy 6 The Core Components of Cognitive Behaviour Therapy 7 2 Cognitive Behaviour Therapy with Children and Young People 13 Cognitive Behaviour Therapy with Children 13 Adapting CBT for Children and Young People 14 Facilitating Engagement in CBT 17 Common Problems when Undertaking CBT with Children 21 3 Think Good, Feel Good: an Overview of Materials 27 Be Kind to Yourself 28 Here and Now 28 Thoughts, Feelings, and What You Do 29 Automatic Thoughts 30 Thinking Traps 30 Balanced Thinking 31 Core Beliefs 32 Controlling your Thoughts 32 How you Feel 33 Controlling your Feelings 34 Changing your Behaviour 35 Learning to Problem-Solve 36 4 Be Kind to Yourself 37 Eight Ways to be Kind to Yourself 38 5 Here and Now 49 Do you really Notice What You Do? 49 Focus 50 Focus on your Breathing 52 Focus on your Eating 53 Focus on an Activity 54 Focus on an Object 55 Step Back from your Thoughts 55 Thought Spotting 56 Step Back from your Feelings 57 Let them Float Away 58 6 Thoughts, Feelings, and What You Do 65 Thoughts, Feelings, and What You Do 65 How does it Work? 66 What you Think 67 Core Beliefs 68 Beliefs and Predictions 68 Unhelpful Beliefs and Predictions 69 Core Beliefs are Strong and Fixed 69 Important Events 70 Automatic Thoughts 70 How You Feel 71 What You Do 71 Stop! 72 Putting It All Together 74 7 Automatic Thoughts 81 Me, What I Do, and My Future 81 Why do I Listen to my Automatic Thoughts? 83 The Negative Trap 84 'Hot' Thoughts 85 8 Thinking Traps 97 Negative Filter 97 Blowing Things Up 98 Predicting Failure 99 Being Down on Yourself 100 Setting Yourself to Fail 101 9 Balanced Thinking 107 What is the Evidence? 107 So How Does it Work? 109 The 'Four Cs' 111 So How Does it Work? 112 How would you help a Friend? 114 10 Core Beliefs 119 Finding Core Beliefs 120 Challenging Core Beliefs 121 Talk with Someone 123 11 Controlling Your Thoughts 131 Step Back from your Thoughts 131 Refocus your Attention 132 Distraction 132 Coping Self-Talk 134 Positive Self-Talk 135 Thought Stopping 136 Turn the Volume Down 137 Limit the Time you Worry 137 Test Them 138 Throw Them Away 139 12 How You Feel 151 What Feelings Do I Have? 152 Feelings and What You Do 154 Feelings and What You Think 154 Putting it Together 155 13 Controlling Your Feelings 167 Learn to Relax 168 Physical Exercise 170 4-5-6 Breathing 171 Your Calming Place 171 Relaxing Activities 172 Stop the Build-Up 173 14 Changing Your Behaviour 181 Being Busy is Helpful 182 Have More Fun 182 Map How You Feel and What You Do 184 Small Steps 185 Face Your Fears 186 Dump Your Habits 187 Remember to Reward Yourself 190 15 Learning to Solve Problems 201 Why do Problems Happen? 201 Learn to Stop and Think 203 Identify Different Solutions 203 Think Through the Consequences 204 Remind Yourself What to Do 206 Practice getting it Right 207 Plan to be Successful 208 Talk yourself Through It 209 References 217 Index 221

About the Author

Paul Stallard is Professor of Child and Family Mental Health at the University of Bath and Head of Psychological Therapies (CAMHS) for Oxford Health NHS Foundation Trust. He has contributed to the development of CBT in many countries and has provided workshops for clinicians around the world.

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