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Think Good, Feel Good


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Table of Contents

About the Author Acknowledgements Online Materials 1. Cognitive behaviour therapy: theoretical origins, rational and techniques 1 The foundations of cognitive behaviour therapy 2 First wave: behaviour therapy 2 Second wave: cognitive therapy 3 The cognitive model 5 Third wave: acceptance, compassion and mindfulness 7 Core characteristics of cognitive behaviour therapy 8 The goal of cognitive behaviour therapy 11 The core components of cognitive behavioural therapy 12 The clinician s tool box 19 2. Cognitive behaviour therapy with children and young people 20 Cognitive Behaviour Therapy with children 20 Adapting CBT for children and young people 21 Facilitating engagement in CBT 29 Common problems when undertaking CBT with children 36 3. Think good feel good: an overview of materials 46 Be kind to yourself 47 Here and now 48 Thoughts, feelings and what you do 49 Automatic thoughts 51 Thinking traps 52 Balanced thinking 54 Core beliefs 55 Controlling your thoughts 56 How you feel 58 Controlling your feelings 60 Changing your behavior 61 Learning to solve problems 63 4. Be kind to yourself 64 8 ways to be kind to yourself 65 Treat yourself like you would treat a friend 65 Don t beat yourself up when you are feeling down 66 Forgive yourself 67 Celebrate what you do 68 Accept who you are 68 Speak kindly to yourself 69 See the good in others 70 Be kind to others 71 Treat yourself like a friend 73 Accept who I am 74 Care for yourself 75 A kinder inner voice 76 Finding kindness 77 5. Here and now 78 Do you really notice what you do? 78 FOCUS 79 FOCUS on your breathing 82 FOCUS on your eating 83 FOCUS on an activity 84 FOCUS on an object 85 Step back from your thoughts 86 Thought spotting 87 Step back from your feelings 88 Let them float away 89 FOCUS on your breathing 91 FOCUS on your eating 92 FOCUS on an object 93 Make a clutter jar 94 Thought spotting 95 Let feelings float away 96 6. Thoughts, feelings and what you do 97 Thoughts, feelings and what you do 97 How does it work? 98 What you think 99 Core beliefs 100 Beliefs and predictions 100 Unhelpful beliefs and predictions 101 Core beliefs are strong and fixed 101 Important events 102 Automatic thoughts 102 How you feel 103 What you do 104 Putting it all together 106 What you think, how you feel, what you do 107 The negative trap 108 Make a film strip 109 My predictions 110 Thoughts, feelings or what you do? 111 7. Automatic Thoughts 112 Me, what I do, my future 112 Why do I listen to my automatic thoughts? 114 The negative trap 115 Hot thoughts 116 Hot thoughts 119 My hot thoughts 120 STOP thoughts 121 GO thoughts 122 Thoughts about me 123 Thoughts about the future 124 Thoughts about what I do 125 What are they thinking? 612 More than one thought 127 8. Thinking Traps 128 Negative filter 128 Blowing things up 129 Predicting failure 131 Being down on yourself 132 Setting yourself up to fail 133 Finding thinking traps 135 Thinking traps quiz 136 9. Balanced Thinking 138 What is the evidence? 138 So how does it work? 140 The four Cs 142 So how does it work? 143 How would you help a friend? 145 What is the evidence? 147 The 4Cs 148 How would you help a friend? 149 10. Core Beliefs 150 Finding core beliefs 151 Challenging core beliefs 153 Talk with someone 154 Finding core beliefs 155 Are my beliefs always true? 156 Common beliefs 157 11. Controlling your thoughts 161 Step back from your thoughts 161 Refocus your attention 161 Distraction 162 Absorbing activities 164 Coping self-talk 164 Positive self-talk 165 Thought stopping 166 Turn the volume down 167 Limit the time you worry 168 Test them 169 Throw them away 170 Test your thoughts and beliefs 171 The thought challenger 172 Looking for the positive 173 Positive self-talk 174 Coping self-talk 175 The worry safe 176 Turn the CD off 177 Worry time 178 Practice being successful 179 Thought stopping 180 12. How you feel 181 What feelings do I have? 182 Feelings and what you do 183 Feelings and what you think 184 Putting it all together 185 Thoughts and feelings 186 What you do and how you feel 187 Feelings word search 188 What feeling goes where? 189 My feelings 190 What happens when I feel sad? 191 What happens when I feel angry? 192 What happens when I feel anxious? 193 What happens when I feel happy? 194 Feelings and places 195 The thermometer 196 13. Controlling your feelings 197 Learn to relax 198 Physical exercise 200 4-5-6 breathing 201 Your calming place 201 Relaxing activities 201 Stop the build-up 203 The feeling strong room 205 The anger volcano 206 Learn to relax 207 My calming place 208 My relaxing activities 209 14. Changing your behavior 210 Being busy is helpful 210 Have more fun 211 Map how you feel and what you do 214 Small steps 215 Face your fears 216 Dump your habits 217 Remember to reward yourself 220 Activity diary 222 Things that make me feel good 223 Things that make me feel unpleasant 224 Have more fun 225 Small steps 226 Habit ladder 227 Face your fears 228 Dump your habits 229 Reward yourself 230 15. Learning to solve problems 231 Why do problems happen? 231 Learn to stop and think 233 Identify different solutions 233 Think through the consequences 234 Remind yourself what to do 236 Practice getting it right 237 Plan to be successful 239 Talk yourself through it 239 Identify possible solutions OR 241 Ask someone who is successful 242 What are the consequences? 243 Looking for solutions 244 Talk yourself through it 245 Stop, plan and go 246 16. References 247 Index

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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