Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks

Synopsis

The groundbreaking 7-week plan for managing anxiety and depression using cognitive behavioral therapy

Research has shown that cognitive behavioral therapy (CBT) is one of the most effective techniques for finding relief from depression and anxiety. After 15 years of successfully treating patients using cognitive behavioral therapy, Psychologist Dr. Seth Gillihan developed this self-directed 7-week plan that teaches you practical CBT techniques that can help you feel better.

Cognitive behavioral therapy helps you identify and replace thought patterns and behaviors that aren't working with new ones that work better. Whether feelings of depression and anxiety occur constantly or sporadically, you can create a CBT tool kit to help you get through those feelings and realize your full potential.

The unique weekly structure of this therapy workbook is designed so each activity builds on the previous week's work as you apply these techniques in your daily life. Relatable, real-life examples make the information and activities more accessible to CBT newcomers.

Take the first step to finding relief and discovering the power of cognitive behavioral therapy today, with help from Retrain Your Brain.

Summary

Chapter 1: Introduction to Cognitive Behavioral Therapy (CBT)

* Summary: Introduces CBT as a scientifically proven therapy that focuses on changing negative thought patterns and behaviors.
* Example: Sarah, an individual with social anxiety, believes that she will embarrass herself in social situations and avoids them. CBT would challenge these negative thoughts and help her develop more positive self-talk.

Chapter 2: Identifying and Challenging Negative Thoughts

* Summary: Teaches how to identify automatic negative thoughts (ANTs) and use cognitive restructuring to challenge them.
* Example: When Sarah thinks "I'm terrible at socializing," her therapist might guide her through a thought record to explore the evidence for and against this belief, helping her recognize that it is irrational.

Chapter 3: Changing Negative Behaviors

* Summary: Provides strategies for changing negative behaviors through behavioral activation and exposure therapy.
* Example: Sarah's therapist assigns her homework to gradually expose herself to the social situations she fears, starting with small steps like going to a coffee shop.

Chapter 4: Managing Anxiety and Depression

* Summary: Focuses on specific techniques for reducing anxiety and depression, such as mindfulness and relaxation exercises.
* Example: Sarah learns deep breathing techniques to calm herself down in anxious moments and behavioral activation strategies to increase her engagement in enjoyable activities.

Chapter 5: Building Self-Confidence

* Summary: Provides exercises to improve self-esteem, including self-monitoring, self-reinforcement, and positive self-talk.
* Example: Sarah tracks her progress in social situations, celebrates small successes, and reminds herself of her strengths to boost her confidence levels.

Chapter 6: Dealing with Relationships

* Summary: Explores how CBT can improve relationships by addressing communication, conflict resolution, and intimacy issues.
* Example: Sarah learns effective communication skills and how to identify and resolve conflicts with her partner, fostering a healthier relationship.

Chapter 7: Maintenance and Prevention

* Summary: Provides strategies for maintaining the gains made during CBT and preventing relapse.
* Example: Sarah creates a relapse prevention plan that includes healthy coping mechanisms, regular self-monitoring, and professional support as needed.