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Dedication
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Dedication
by Maggie Chapman, Avy Joseph
Confidence and Success with CBT: Small steps to achieve your big goals with cognitive behaviour therapy
Cover Page
Title Page
Copyright
Dedication
Contents
Confidence and Success
Using CBT
CBT Theory
The Simple ABC Model
Understanding Unhealthy and Healthy Beliefs
Emotions, Thoughts, Behaviours and Physical Symptoms
Three Major Themes of Disturbance
How to Use This Book
Step 1: Identify What You Want
Obstacles to Step 1 : Identify What You Want
Obstacle 1: “I don't know what I want, even after reflecting and exploring” and how to overcome it
Obstacle 2: “Thinking about what I want is too much effort” and how to overcome it
Step 2: Gather Information
Obstacles to Step 2 : Gather Information
Obstacle 1: “Gathering information is too much like hard work and dull” and how to overcome it
Obstacle 2: “Gathering the information has now made me realise it is not what I want (i.e. I'm now unclear about what I want to achieve, once again)” and how to overcome it
Obstacle 3: “I wonder whether it is really the right time in my life to start on this because of health, family or other priorities” and how to overcome it
Obstacle 4: “Gathering information means committing yourself to doing something afterwards” and how to overcome it
Step 3: Set Achievable Goals
SMART Goals
Obstacles to Step 3 : Set Achievable Goals
Obstacle 1: “I don't know how to goal set” and how to overcome it
Obstacle 2: “It is too difficult and too much effort to goal set” and how to overcome it
Obstacle 3: “I no longer desire what I want” and how to overcome it
Obstacle 4: “Goal setting is a step closer to my taking action, which makes me feel anxious” and how to overcome it
Step 4: Create a Plan
Obstacle 1: “Developing a plan is too hard and dull – it's too much effort” and how to overcome it
Obstacle 2: “The plan must be perfect” and how to overcome it
Obstacle 3: “I don't know how to write a plan” and how to overcome it
Obstacle 4: “I'm not sure I want it enough” and how to overcome it
Step 5: Take Action
Obstacle 1: “I worry that I will fail” and how to overcome it
Obstacle 2: “The implications of success concern me” and how to overcome it
Obstacle 3: “I must do the task perfectly” and how to overcome it
Obstacle 4: “It brings me discomfort” and how to overcome it
Obstacle 5: “I worry that others will disapprove” and how to overcome it
Step 6: Keep Focus on the Goal with Feedback
Obstacle 1: “I keep prioritising other things instead, above my long-term goal commitment” and how to overcome it
Obstacle 2: “I move from one task to another without getting things done properly” and how to overcome it
Obstacle 3: “I worry that I will fail” and how to overcome it
Goal Achieved – Now What?
About the Authors
Acknowledgements
Index
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To our families, friends and colleagues, who support us so brilliantly
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