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A Practical Guide to CBT: From Stress to Strength
Overcome fears, manage negativity and improve your life. Using the tools of Cognitive Behavioural Therapy (CBT), understand your behaviour and how to change negative patterns, learn how to think differently about problematic situations, put your worries into perspective and start to feel better, achieving and exceeding your goals. Clinical psychologists Clair Pollard and Elaine Iljon Foreman offer activities to support you, stories to provide perspective and a clear framework to guide you. This Practical Guide will help you to develop effective coping strategies, so that you can think more constructively, act more calmly, and feel better about yourself.Part of the Reading Well Books on Prescription scheme.
226 pages, Kindle Edition
First published August 1, 2011
527 people are currently reading
516 people want to read
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Displaying 1 - 30 of 57 reviews
July 10, 2023
Yeah, this book was okay. Some sections of it were vastly more helpful than others, but I suspect that depends on what issues you're dealing with. The anxiety section had an annoying amount of "just don't think about it!!" And seemed to be totally assuming that all anxious thoughts were fears of something very specific and unlikely happening, which I don't think is the case...
The depression and PTSD sections were much more interesting, possibly just because I didn't already know everything in there. There was some useful sounding stuff about how to approach negative thought patterns which seemed useful, but the practical advice basically boiled down to "be more sociable and get a hobby". Which sounds great but every single case study they used, the person had friends living close by who wanted to see them and were constantly being invited to parties and generally didn't seem to face any of the practical barriers that a lot of people face which prevent them from socialising and getting a hobby e.g. time, friends living far away, no friends etc.
Anyway, fundamentally this was a self-help book and there's only so much they can accomplish, so I can't criticise it too much. There was some useful stuff in here. I still don't know if I trust CBT.
The depression and PTSD sections were much more interesting, possibly just because I didn't already know everything in there. There was some useful sounding stuff about how to approach negative thought patterns which seemed useful, but the practical advice basically boiled down to "be more sociable and get a hobby". Which sounds great but every single case study they used, the person had friends living close by who wanted to see them and were constantly being invited to parties and generally didn't seem to face any of the practical barriers that a lot of people face which prevent them from socialising and getting a hobby e.g. time, friends living far away, no friends etc.
Anyway, fundamentally this was a self-help book and there's only so much they can accomplish, so I can't criticise it too much. There was some useful stuff in here. I still don't know if I trust CBT.
July 11, 2023
This book helped me in my difficult times, what I really like about this selfhelp book is that the writing style is simple and understandable, it gave me so many tools, tricks and insights about mental health problems. Going to make the exercises in the book and hoping I can be a better version of my self with these tips.
July 5, 2020
Suitable for beginners.
October 28, 2017
I've been interested in CBT since I first encountered it, because it's such an unfussy, meat& potatoes approach to self-help, with the emphasis on helping yourself. In fact, my first encounter was at a work training course, and it was only later that I realised that it was a form of psychotherapy rather than a way to get us all working harder.
This book isn't what I wanted (I was hoping for something a bit more in-depth) but it succeeds very well at what it tries to do, which is provide a practical set of tools for dealing with mental health. Each chapter is focused on a problem like depression, anxiety, insomnia or PTSD and offers some steps to start the journey towards feeling better.
It's the kind of stuff that should be taught in schools. Each of us has an immensely complex and plastic computer between our ears, but we're not given even the most rudimentary details of how to operate it. Everyone with a brain should at the very least be aware of the techniques in this book.
This book isn't what I wanted (I was hoping for something a bit more in-depth) but it succeeds very well at what it tries to do, which is provide a practical set of tools for dealing with mental health. Each chapter is focused on a problem like depression, anxiety, insomnia or PTSD and offers some steps to start the journey towards feeling better.
It's the kind of stuff that should be taught in schools. Each of us has an immensely complex and plastic computer between our ears, but we're not given even the most rudimentary details of how to operate it. Everyone with a brain should at the very least be aware of the techniques in this book.
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December 23, 2020This is the third book about CBT that I have read. I always find the core issues about the role of automatic thoughts concerning the world, self and future very useful to revisit. There are some very memorable ways of digesting insights from this book such as the ABC (Antecedents, Beliefs, Consequences) of CBT and followed up with practical questions and frameworks to challenge distorted ideas.
The only method I felt was a little underrepresented which I have personally found useful, and was pointed out in similar books, was journaling. However, given the number of methods and diverse issues at hand plus limitations that any book has, this is no big deal. The core issues of anxiety, depression and insomnia are included here. Whilst I cannot comment about all, what is written about anxiety and insomnia seems pretty on point to me.
The only method I felt was a little underrepresented which I have personally found useful, and was pointed out in similar books, was journaling. However, given the number of methods and diverse issues at hand plus limitations that any book has, this is no big deal. The core issues of anxiety, depression and insomnia are included here. Whilst I cannot comment about all, what is written about anxiety and insomnia seems pretty on point to me.
March 1, 2022
Easy to read, accessible book for people who are just getting started or want to get to know CBT better.
You don’t need to be a doctor to understand some of the terms used as it is written in an easy language.
The book is divided into different chapters depending on the topic, you could skip to the part you are interested without having to read the whole book. Obviously this book cannot substitute a professional advice but it is designed to give a general knowledge of what CBT is about.
recommend for therapy-beginners like myself
You don’t need to be a doctor to understand some of the terms used as it is written in an easy language.
The book is divided into different chapters depending on the topic, you could skip to the part you are interested without having to read the whole book. Obviously this book cannot substitute a professional advice but it is designed to give a general knowledge of what CBT is about.
recommend for therapy-beginners like myself
January 5, 2012
http://nwhyte.livejournal.com/1803103...
What pushed me into getting this was a recurrent problem with insomnia, which is one of the things CBT is supposed to help with. The book does indeed offer some useful advice on what to do in the middle of the night, and other useful guidance on quelling anxiety. My main takeaway from it, I'm glad to say, is that my mental health is probably better than I had realised (there is much description of symptoms which I don't think I have). In any case, CBT offers some tools to improve it further.
What pushed me into getting this was a recurrent problem with insomnia, which is one of the things CBT is supposed to help with. The book does indeed offer some useful advice on what to do in the middle of the night, and other useful guidance on quelling anxiety. My main takeaway from it, I'm glad to say, is that my mental health is probably better than I had realised (there is much description of symptoms which I don't think I have). In any case, CBT offers some tools to improve it further.
February 25, 2018
I gave the book a second chance and I went through it again, my first reading experience was not good and I could not finish it? I thought it could be the translation since I read the Arabic translated one. It's a nice practical guide but I did not like the way scenarios were explained, I found them poorly described and not helpful 'to me'. I liked the section that talks about anxiety it gave me a new insight, last section of the book recommends books and studies related to CBT and mental health in general which I will definitely check them out.
December 9, 2012
I hate the cliché of people saying "this book changed my life" but this one probably did. Whether another equally good book on CBT would have done the same I don't know.
May 3, 2019
“this, too will pass.” such a powerful statement to give one comfort when one feels the weight of the world is too heavy to carry. marvelous book on understanding one’s mind.
August 24, 2020
Everyone one should read this book
December 27, 2020
It was ok. They are all the same after a while.
July 29, 2021
- quick to read
- skipped some paragraphs as knew a lot of it already
- practical exercises included
- skipped some paragraphs as knew a lot of it already
- practical exercises included
October 9, 2023
Useful to help manage mental well-being. But only as a starting guide, some methods aren't widely applicable.
January 4, 2022
I love and hate this book, it's an easy read has good exercises, and is very good in terms of general advice for anxiety, insomnia, and PTSD. They explain it clearly and well and what can be done in terms of thought patterns and I agree with them but it feels as though halfway through they gave up or the efforts waned.
First of all that poor parrot you verbally abuse it, I know it's metaphorical but the analogy is terrible. Parrots are intelligent, also why would I abuse the negative thoughts by covering them with a towel from the cage?? Surely, we shouldn't demonize the negative parts of ourselves and strive for as said a realistic approach, some negative thoughts are valid as for intrusive thoughts you let the parrot fly away you don't cage it and hide it away or it'd theoretically get louder and angrier no? On top of that, it feels as though they've never gotten any feedback from someone with depression feels more like your typical response, just do this just change this perspective just take a walk while yes that's something you should do that's not that simple otherwise everyone would be speed walking down the street. Some areas were alright but it could certainly be more refined and looked over I personally ended up breaking the spine in frustration with the analogy. Poor choice.
But I suppose I like it because it challenges me to look beyond my view of what should be done, and evokes a strong response which I'd now like to investigate. A ROLLERCOASTER is what I'd describe this book as, I'd recommend it to anyone suffering from addiction, chronic bad habits, anxiety, and insomnia. But depression? ABSOLUTELY NOT you'll want to pull your hair out if you read it exclusively for that.
First of all that poor parrot you verbally abuse it, I know it's metaphorical but the analogy is terrible. Parrots are intelligent, also why would I abuse the negative thoughts by covering them with a towel from the cage?? Surely, we shouldn't demonize the negative parts of ourselves and strive for as said a realistic approach, some negative thoughts are valid as for intrusive thoughts you let the parrot fly away you don't cage it and hide it away or it'd theoretically get louder and angrier no? On top of that, it feels as though they've never gotten any feedback from someone with depression feels more like your typical response, just do this just change this perspective just take a walk while yes that's something you should do that's not that simple otherwise everyone would be speed walking down the street. Some areas were alright but it could certainly be more refined and looked over I personally ended up breaking the spine in frustration with the analogy. Poor choice.
But I suppose I like it because it challenges me to look beyond my view of what should be done, and evokes a strong response which I'd now like to investigate. A ROLLERCOASTER is what I'd describe this book as, I'd recommend it to anyone suffering from addiction, chronic bad habits, anxiety, and insomnia. But depression? ABSOLUTELY NOT you'll want to pull your hair out if you read it exclusively for that.
September 11, 2022
The book talks about variety of disorders. It gives a better understanding how to help and cope up to deal with the situational disorders. It also stressors the recurrence of disorder.
In my opinion or review's opinion, this may become useful as well as advance reading for thr budding therapist.
The author also highlights the fact that even people who are not necessarily diagnosed with anything can use CBT to improve for their well-being and anyone who wants more control over their thought patterns. This book is written in very precise and clear manner to start learning CBT and to administer it with clients. The best thing about book is given treatment plans for their clients. Since, books includes different case studies and techniques under every chapter. This will help the reader or therapist learning along with examples.
Last, but not the least, this book also aims for beginners, so that they know about CBT and you can start using its teachings in your own life.
In my opinion or review's opinion, this may become useful as well as advance reading for thr budding therapist.
The author also highlights the fact that even people who are not necessarily diagnosed with anything can use CBT to improve for their well-being and anyone who wants more control over their thought patterns. This book is written in very precise and clear manner to start learning CBT and to administer it with clients. The best thing about book is given treatment plans for their clients. Since, books includes different case studies and techniques under every chapter. This will help the reader or therapist learning along with examples.
Last, but not the least, this book also aims for beginners, so that they know about CBT and you can start using its teachings in your own life.
April 11, 2018
as an introduction, this book is recommended.
This book quite practical:
1. Giving me a lot of insights
2. really easy to understand, simple and clear explanation, steps and basic guidelines.
3. for us that having light symptoms of mental problem (:D), such as anxiety, light insomnia, light depression, bad habits, the authors provide so many tools and self-help guidelines to apply.
4. For someone outside psychology field, can easily grasp the concept and following the application the toolkit.
"Thoughts are not facts: your assumptions about whether or not change is possible may be holding you back"
This book quite practical:
1. Giving me a lot of insights
2. really easy to understand, simple and clear explanation, steps and basic guidelines.
3. for us that having light symptoms of mental problem (:D), such as anxiety, light insomnia, light depression, bad habits, the authors provide so many tools and self-help guidelines to apply.
4. For someone outside psychology field, can easily grasp the concept and following the application the toolkit.
"Thoughts are not facts: your assumptions about whether or not change is possible may be holding you back"
January 31, 2022
I brought this book with the aim to further my knowledge about CBT and psychology in general. And while this book is not everything I hoped it would be, I loved the self-help perspective of this book – and have learnt a lot of skills that I am going to use to help support my friends and at future occurrences of worrying.
I loved how this book is structured, how each chapter focuses on a different problem (i.e. depression, anxiety, insomnia or PTSD. Right near the end there were some quotes that I found specifically related to my life and specifically related to people I know and support on a daily basis, and I immediately shared this with them!
Quick interesting read!
I loved how this book is structured, how each chapter focuses on a different problem (i.e. depression, anxiety, insomnia or PTSD. Right near the end there were some quotes that I found specifically related to my life and specifically related to people I know and support on a daily basis, and I immediately shared this with them!
Quick interesting read!
July 17, 2021
This relatively short book still contains a lot of useful pointers for approaching scenarios where cognitive behavioural therapy is applicable, such as when you're suffering from anxiety, insomnia, or just under stress. Its range of exercises and gentle, friendly writing style work very well for encouraging mindful thinking, acceptance and resilience toward what can't be controlled, and the challenging of negative thoughts that may not reflect reality - which, with the right effort, can lead to healthy mental processing and improved mental health.
November 30, 2021
Thoughtfully written
I started this book with a frustrated attitude and general disbelief in making it through to the end of the book or finding useful information. I expected this to read like a textbook. And a boring one at that. I was surprised at the way this book reads like the reader is talking to a well grounded and helpful friend. Helpful advice and mental exercises aplenty while teaching the reader how Cognitive Behavioral Therapy works and how to get results with the technique. Excellent list of books and web sites at the end.
I started this book with a frustrated attitude and general disbelief in making it through to the end of the book or finding useful information. I expected this to read like a textbook. And a boring one at that. I was surprised at the way this book reads like the reader is talking to a well grounded and helpful friend. Helpful advice and mental exercises aplenty while teaching the reader how Cognitive Behavioral Therapy works and how to get results with the technique. Excellent list of books and web sites at the end.
December 11, 2023
This is an excellent, practical book for anyone needing guidance for positive mental health and wellbeing.
I read and re-read this book when I need some support to manage my anxiety and it has been the only book I have read that has identified the exact physical feelings I experience during a panic attack.
I wish I had this book years ago.
It should be a permanent fixture on all readers bookshelf, for support and to raise awareness of how to look after our minds.
Excellent!
I read and re-read this book when I need some support to manage my anxiety and it has been the only book I have read that has identified the exact physical feelings I experience during a panic attack.
I wish I had this book years ago.
It should be a permanent fixture on all readers bookshelf, for support and to raise awareness of how to look after our minds.
Excellent!
May 8, 2020
Really useful advise. I wasn’t expecting to learn so much and realise so much about myself whilst reading. It reassured me and calmed me during some pretty anxious days.
A book I’ll definitely refer to when I’m having a low day, and I’ll definitely be trying some of the techniques and books suggested.
A book I’ll definitely refer to when I’m having a low day, and I’ll definitely be trying some of the techniques and books suggested.
March 27, 2023
Obviously this book is not a substitute for therapy of any kind or behaviour modifications but in terms of encouraging to change your mindset and ways to tackle everyday life, it is useful. Particularly to reflect back on, on harder days. It's useful as a reminder of you're own journey, and that it's not straight-forward. Found it useful just to get an insight of.
March 9, 2024
It does what it says on the cover - while I've been through enough therapy and self-help tools over the years to not have my life fundamentally altered by this, it is an approachable and practical toolbox for dealing with mental health struggles, and setting up a nicer inner world. I can see myself pulling this off the shelf for reference in the future.
July 20, 2018
Great source of helpful advice on managing and treating depression
CBT is a very good treatment for depression and this book explains how to use it and other techniques like Mindfulness to help get better from depression. It is a really useful book and easy to read.
CBT is a very good treatment for depression and this book explains how to use it and other techniques like Mindfulness to help get better from depression. It is a really useful book and easy to read.
July 10, 2020
I found this a great starter for CBT and it really helped with my decision to follow this theory through to a FdSc as I have found this aligns mostly with my own theory base; so really a great book for me!
April 20, 2021
Insightful and very informative. Covering all aspects of CBT and other useful techniques.
Insightful and very informative, covering all aspects of CBT and other useful techniques. A recommended read for anyone interested .
Insightful and very informative, covering all aspects of CBT and other useful techniques. A recommended read for anyone interested .
March 11, 2023
It was an alright read, nothing mindblowing. Definitely a very basic beginner level of understanding of the main concepts of cbt and disorders which it helps. I didn't find the exercises to be beneficial to me and got annoyed and bored quite a few times.
July 14, 2023
As a trainee counsellor, some parts of this book were helpful and others were just bits I skipped. There's alot more work to be processed with certain circumstances that someone has been through, however this is a alright basic of the basic base line to help particular indivudals
July 2, 2024
This is one of the books not meant to be read like a story. There are fun exercises throughout the book. Anyhow, I wonder why many people don't rate this book as a 5 stars. For now, I find the exercises helpful and I hope they will remain helpful in the future.
Displaying 1 - 30 of 57 reviews