Thinking Good, Feeling Better – A Cognitive Behavioural Therapy Workbook for Adolescents and Young Adults

<p>About the Author</p>
<p>Acknowledgements</p>
<p>Online Material</p>
<p>1. Cognitive Behaviour Therapy; theoretical origins, rationale and techniques</p>
<p>The foundations of cognitive behaviour therapy 2</p>
<p>First wave: behaviour therapy 3</p>
<p>Second wave: cognitive therapy 4</p>
<p>The cognitive model 7</p>
<p>Third wave: acceptance, compassion and mindfulness 10</p>
<p>Core characteristics of cognitive behaviour therapy 14</p>
<p>The goal of cognitive behaviour therapy 17</p>
<p>The core components of cognitive behaviour therapy 18</p>
<p>The clinicians tool box 25</p>
<p>2. The process of cognitive behaviour therapy 26</p>
<p>Therapeutic process 26</p>
<p>Phases of CBT 28</p>
<p>Adapting CBT for young people 34 Common problems when undertaking CBT with young people 40</p>
<p>3. Thinking good feeling better: overview of materials 48</p>
<p>Figure 1: Overview of materials 49</p>
<p>Value yourself 51</p>
<p>Be kind to yourself 52</p>
<p>Be mindful 53</p>
<p>Getting ready to change 55</p>
<p>Thoughts, feelings and what you do 56</p>
<p>The way you think 57</p>
<p>Thinking traps 58</p>
<p>Change your thinking 60</p>
<p>Core beliefs 61</p>
<p>Understand how you feel 62</p>
<p>Control your feelings 63</p>
<p>Problem solving 65</p>
<p>Check it out 66</p>
<p>Face your fears 68</p>
<p>Get busy 69</p>
<p>Keeping well 70</p>
<p>4. Value yourself 72</p>
<p>How does self–esteem develop? 73</p>
<p>Can you change self–esteem? 73</p>
<p>Find your strengths 74</p>
<p>Use your strengths 75</p>
<p>Find and celebrate the positive 76</p>
<p>Look after yourself 77</p>
<p>Diet 77</p>
<p>Sleep 78</p>
<p>Alcohol 81</p>
<p>4Physical activity 82</p>
<p>Find your strengths 84</p>
<p>Positive diary 85</p>
<p>Celebrity self–esteem 86</p>
<p>Sleep diary 87</p>
<p>Physical activity diary 88</p>
<p>5. Be kind to yourself 89</p>
<p>8 helpful habits 89</p>
<p>Treat yourself like you would treat a friend 90</p>
<p>Don t kick yourself when you are down 91</p>
<p>Forgive mistakes 92</p>
<p>Celebrate what you achieve 92</p>
<p>Accept who you are 93</p>
<p>Speak kindly to yourself 94</p>
<p>Find the good in others 95</p>
<p>Be kind to others 96</p>
<p>Treat yourself like a friend 98</p>
<p>Look after yourself 99</p>
<p>A kinder inner voice 100</p>
<p>Finding kindness 101</p>
<p>6. Be mindful 102</p>
<p>Mindfulness 103</p>
<p>Focus, observe, be curious and use your senses 103</p>
<p>Mindful breathing 105</p>
<p>Mindful eating 106</p>
<p>Mindful activity 107</p>
<p>Mindful observation 108</p>
<p>Suspend judgement 109</p>
<p>Mindful thinking 110Mindful breathing 112</p>
<p>Mindful thinking 113</p>
<p>Mindful observation 114</p>
<p>Do I really notice what I use? 115</p>
<p>7. Getting ready to change 116</p>
<p>What you think 117</p>
<p>How you feel 118</p>
<p>What you do 118</p>
<p>The negative trap 119</p>
<p>Good news 120</p>
<p>Are you ready to try? 121</p>
<p>My goals 121</p>
<p>The miracle question 122</p>
<p>Are you ready to change? 124</p>
<p>Cognitive behaviour therapy 125</p>
<p>The miracle question 126</p>
<p>My goals 127</p>
<p>8. Thoughts, feelings and what you do 128</p>
<p>How does the negative trap happen? 129</p>
<p>Core beliefs 129</p>
<p>Assumptions 130</p>
<p>Unhelpful beliefs 130</p>
<p>Beliefs are strong 131</p>
<p>Turning your beliefs on 131</p>
<p>Automatic thoughts 132</p>
<p>How you feel 133</p>
<p>What you do 134</p>
<p>The negative trap 134</p>
<p>The negative trap 137</p>
<p>Unhelpful thoughts 138</p>
<p>9. The way you think 139</p>
<p>Hot thoughts 140</p>
<p>Helpful thoughts 141</p>
<p>Unhelpful thoughts 141</p>
<p>Automatic thoughts 142</p>
<p>The negative trap 143</p>
<p>Check your thoughts 145</p>
<p>Hot thoughts 146</p>
<p>Download your head 147</p>
<p>10. Thinking traps 148</p>
<p>Negative filter 149</p>
<p>Blowing things up 150</p>
<p>Predicting failure 151</p>
<p>Being down on yourself 152</p>
<p>Setting yourself to fail 153</p>
<p>Thinking traps 156</p>
<p>Thoughts and feelings 158</p>
<p>11. Change your thinking 159</p>
<p>Catch it 159</p>
<p>Check it 159</p>
<p>Challenge it 160</p>
<p>Change it 161</p>
<p>What would someone else say? 162</p>
<p>Dealing with worries 164</p>
<p>Why do we worry? 165</p>
<p>Keeping worries under control165</p>
<p>Thought checking 168</p>
<p>What would someone else say?169</p>
<p>Dealing with worries 170</p>
<p>12. Core beliefs 171</p>
<p>Core beliefs 171</p>
<p>Finding core beliefs 172</p>
<p>Challenging core beliefs 175</p>
<p>It is always true 176</p>
<p>If it doesn t work? 177</p>
<p>So what does it mean? 178</p>
<p>Is it always true? 179</p>
<p>My beliefs 180</p>
<p>13. Understand how you feel 181</p>
<p>Body signals 181</p>
<p>Feelings 182</p>
<p>How do your feelings change? 183</p>
<p>Why me? 184</p>
<p>Feeling down 186</p>
<p>Feeling anxious 187</p>
<p>Feeling angry 188</p>
<p>Do others feel like me? 189</p>
<p>Feeling diary 190</p>
<p>Mood monitoring 191</p>
<p>14. Control your feelings 191</p>
<p>Relaxation exercises 191</p>
<p>Quick relaxation 193</p>
<p>Physical activity 194</p>
<p>4–7–8 breathing 194</p>
<p>Calming images 195</p>
<p>Mind games 196</p>
<p>Change the feeling 197</p>
<p>Soothe yourself 198</p>
<p>Talk to someone 198</p>
<p>Relaxing diary 200</p>
<p>Activities that help me feel better 201</p>
<p>My calming place 202</p>
<p>Change the feeling 203</p>
<p>Soothing toolbox 204</p>
<p>Talk to someone 205</p>
<p>15. Problem solving 206</p>
<p>Why do problems happen? 207</p>
<p>Problem solving 208</p>
<p>Break it down 212</p>
<p>Problem solving 215</p>
<p>Break it down 216</p>
<p>16. Check it out 217</p>
<p>Experiments 217</p>
<p>Surveys and searches 222</p>
<p>Responsibility pies 223</p>
<p>Check it out 226</p>
<p>Surveys and searches227</p>
<p>Responsibility pie 228</p>
<p>17. Face your fears 229</p>
<p>Small steps 230</p>
<p>Make a fear ladder 231</p>
<p>Face your fears 232</p>
<p>Small steps 235</p>
<p>Fear ladder 236</p>
<p>Face your fears 237</p>
<p>18. Get busy 238</p>
<p>Getting busy 239</p>
<p>What you do and how you feel 240</p>
<p>Change what and when you do things 241</p>
<p>Have more fun 242</p>
<p>What you do – how you feel 245</p>
<p>Have more fun 246</p>
<p>Plan more fun 247</p>
<p>19. Keeping well 248</p>
<p>What helped? 248</p>
<p>Build them into your life 249</p>
<p>Practice 250</p>
<p>Expect setbacks 251</p>
<p>Know your warning signs 251</p>
<p>Watch out for difficult times 252</p>
<p>Be kind to yourself 253</p>
<p>Stay positive 254</p>
<p>When do I need to get help? 255</p>
<p>Keeping well 256</p>
<p>My warning signs 257</p>
<p>Difficult situations 258</p>
<p>20. References 259</p>
<p>Index</p>