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Retrain Your Brain Cognitive Behavioural
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. Benefits of the Retrain Your Brain Take the first step to finding relief and discovering the power of cognitive behavioral therapy today with help from Retrain Your Brain .
240 pages, Paperback
First published October 18, 2016
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Displaying 1 - 30 of 162 reviews
December 26, 2020
To people who know what Cognitive Behavioural Therapy(CBT) is, there is nothing new in this book theoretically. However for people who are dealing with Anxiety and Depression and who don't have means to go through the therapy, this can be a very helpful book to pick up. It breaks down the whole CBT program into smaller *manageable* 7 weeks and prompt you to reflect and note down your thoughts, make small changes to your behaviour by taking up simple and doable activities and help work on your negative feelings.
2020 must have been challenging time for a lot of people, specially for those who deal with anxiety and depression on regular basis. I hope this review encourages you to take the first step towards taking care of yourself or your dear ones! :)
2020 must have been challenging time for a lot of people, specially for those who deal with anxiety and depression on regular basis. I hope this review encourages you to take the first step towards taking care of yourself or your dear ones! :)
February 3, 2017
Didn't get much from this book as the highlights are common sense.
The takeaways:
First get absolute clarity on where your strengths are, as well as your struggles. The clearer you are with identifying the issues (the stories you tell yourself), the clearer you'll be on creating solution.
3 Basic Human Needs:
1. Autonomy: The ability to decide what we do ourselves.
2. Relatedness: Meaningful connection with others.
3. Competence: Feeling like we're good at something.
Be aware of unhelpful thoughts:
- Predictions that are wrong.
- Misunderstanding intent.
- Misreading a situation.
The takeaways:
First get absolute clarity on where your strengths are, as well as your struggles. The clearer you are with identifying the issues (the stories you tell yourself), the clearer you'll be on creating solution.
3 Basic Human Needs:
1. Autonomy: The ability to decide what we do ourselves.
2. Relatedness: Meaningful connection with others.
3. Competence: Feeling like we're good at something.
Be aware of unhelpful thoughts:
- Predictions that are wrong.
- Misunderstanding intent.
- Misreading a situation.
March 26, 2017
Great book...very PRACTICAL
What i loved about this book is how practical it is.
It clarified the theory they have for CBT! But at the same time gave very clear instructions on what one can do to APPLY this theory.
I read many books on CBT, and this was the best by far...
I would recommend you download the CBT application from the app. Store, its a GREAT tool to apply the thinking strategy of CBT in a structured way.
What i loved about this book is how practical it is.
It clarified the theory they have for CBT! But at the same time gave very clear instructions on what one can do to APPLY this theory.
I read many books on CBT, and this was the best by far...
I would recommend you download the CBT application from the app. Store, its a GREAT tool to apply the thinking strategy of CBT in a structured way.
January 4, 2022
Retrain Your Brain: Cognitive Behavioural Therapy in 7 Weeks by Seith J. Gilligan Audible reading. Good and structurally approachable on how to become your therapist and help yourself by continuing working with your issues after the work with a professional therapist.
For professional people, this book might have some inspiring ideas on how to help people maintain what they have achieved.
Book has a bit of theory at the beginning, then suggests a strategy, which I found excellent.
For professional people, this book might have some inspiring ideas on how to help people maintain what they have achieved.
Book has a bit of theory at the beginning, then suggests a strategy, which I found excellent.
May 16, 2017
I've had my fair share of depression and anxiety in life and although I've never seen a therapist I've always looked for books on the subject as well as other psychological reads to better understand the subject. The phrase that caught my eye with this was "..learn to be your own therapist". As I've had family that has suffered from the same, I also realize that it can be beneficial in understanding loved ones and the struggles they are going through. Retrain Your Brain does a nice job of breaking down CBT and its background as well as identifying the different types of anxiety and depression so that you can work to alleviate them. The workbook format is very engaging and the examples bring the points to life very effectively. I received a review copy of this book from the publisher.
March 15, 2019
thank you, Callisto Publishing, for gifting me this review copy!
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in the mental health field, I feel like CBT leaves a lot of mystery for those who do not identify as using this approach. for me, personally, I utilize CBT regularly when working with clients, and to me, this book does a great job of giving you an introduction and understanding to what may feel mysterious or confusing about CBT, both for mental health professionals and clients.
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my favorite part about this book is the workbook aspect of it. the activities within the book can be done individually, in a group, or verbally, and I feel you would experience a benefit from any experience. some people appreciate having a tangible tool to take home with them for practice, and as a therapist that does give homework, I value having access to these activities.
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the one piece I struggle with is the ‘7 week’ deadline. when I say that, I know it’s not a deadline, however, I think for those struggling with anxious and depressed feelings and emotions, if they don’t meet this ‘7 week’ deadline, I feel it can evoke feelings of failure. I essentially will utilize this book without the 7 week marker, because I do find value in each of the activities. It’s a great tool to have available when you need it!
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4/5 ⭐️
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in the mental health field, I feel like CBT leaves a lot of mystery for those who do not identify as using this approach. for me, personally, I utilize CBT regularly when working with clients, and to me, this book does a great job of giving you an introduction and understanding to what may feel mysterious or confusing about CBT, both for mental health professionals and clients.
.
my favorite part about this book is the workbook aspect of it. the activities within the book can be done individually, in a group, or verbally, and I feel you would experience a benefit from any experience. some people appreciate having a tangible tool to take home with them for practice, and as a therapist that does give homework, I value having access to these activities.
.
the one piece I struggle with is the ‘7 week’ deadline. when I say that, I know it’s not a deadline, however, I think for those struggling with anxious and depressed feelings and emotions, if they don’t meet this ‘7 week’ deadline, I feel it can evoke feelings of failure. I essentially will utilize this book without the 7 week marker, because I do find value in each of the activities. It’s a great tool to have available when you need it!
.
4/5 ⭐️
August 22, 2023
A guided form of what you could basically learn in some listacles and YouTube videos.
Some of the “behavioral” advice of CBT rings kind of infantilizing to me, as common sense stuff about action and habits that make for a healthy, functioning person.
Would have been nice to split this into one book on anxiety and one on depression - they’re different and it’s quite annoying when they’re lumped together!
Some of the “behavioral” advice of CBT rings kind of infantilizing to me, as common sense stuff about action and habits that make for a healthy, functioning person.
Would have been nice to split this into one book on anxiety and one on depression - they’re different and it’s quite annoying when they’re lumped together!
July 24, 2020
Everything has a pattern in our mind. Why do I feel something? where does it come from? Why do I behave like that? And etc. This book helps you to find that pattern and look more deeply into your thoughts, feelings and behaviors. And after recognizing those patterns, it leads you to correct them step by step. Actually I enjoy this fact that, now when I feel something I know how to follow its pattern to find its origin.
“ practice being patient with yourself as you find what works for you “
“ practice being patient with yourself as you find what works for you “
January 13, 2023
This book was written with the intention of walking anyone through seven weeks of CBT who is unable to afford or access a therapist to personally lead them through it. It is designed for people struggling with major depressive disorder or anxiety, including generalized anxiety disorder, social anxiety disorder, panic disorder, and phobias. Throughout the program, he brings up basic strategies specific to these disorders. You do not need to be diagnosed with one of these disorders to benefit from the book.
While the book is short, to get the most out of it, you should plan to read one chapter a week, and have a notebook handy. He often directs you to do thought exercises and answer questions in your notebook. In each chapter, you make a plan for what you will focus on the following week, including scheduling activities. After reading a chapter at the beginning of the week, you are encouraged to put what you learned into practice, and then reflect on it the following week when you read the next week's chapter.
In Part One, he teaches you about CBT and other therapeutic methods in general, as well as provides basic information about depression and anxiety. In Part Two, you begin self-directed CBT. In the first week, you decide on your goals. In the second week, you check in with yourself and pay attention to the behaviors you had before deciding you want to change them, noting how they make you feel. In the third week, you begin focusing on thoughts and identifying your thought patterns. In the fourth week, you begin to try to change your negative thought patterns, which is one of the main focuses of CBT. In the fifth week, you focus on how you spend your time and how you deal with tasks. In the sixth week, you learn how to face your fears. Finally, in the last week, you reflect on what you learned and how to continue to apply these new behaviors and ways of thinking to your life despite not actively being in the seven-week program.
I listened to this book as an audiobook free with my Audible subscription. I wanted to learn more about CBT in general, so I did not stop to write in my notebook and I listened to it all over the course of a few days, rather than once a week. I would recommend following the program as designed to get the most out of it.
While the book is short, to get the most out of it, you should plan to read one chapter a week, and have a notebook handy. He often directs you to do thought exercises and answer questions in your notebook. In each chapter, you make a plan for what you will focus on the following week, including scheduling activities. After reading a chapter at the beginning of the week, you are encouraged to put what you learned into practice, and then reflect on it the following week when you read the next week's chapter.
In Part One, he teaches you about CBT and other therapeutic methods in general, as well as provides basic information about depression and anxiety. In Part Two, you begin self-directed CBT. In the first week, you decide on your goals. In the second week, you check in with yourself and pay attention to the behaviors you had before deciding you want to change them, noting how they make you feel. In the third week, you begin focusing on thoughts and identifying your thought patterns. In the fourth week, you begin to try to change your negative thought patterns, which is one of the main focuses of CBT. In the fifth week, you focus on how you spend your time and how you deal with tasks. In the sixth week, you learn how to face your fears. Finally, in the last week, you reflect on what you learned and how to continue to apply these new behaviors and ways of thinking to your life despite not actively being in the seven-week program.
I listened to this book as an audiobook free with my Audible subscription. I wanted to learn more about CBT in general, so I did not stop to write in my notebook and I listened to it all over the course of a few days, rather than once a week. I would recommend following the program as designed to get the most out of it.
March 19, 2017
Nice intro to cognitive therapy along with a good game plan to implement some of CBT principals. Mixing anxiety skills with depression skills seems to be the norm and I have no idea if they are meshed together in most people. However, since i have issues with depression, but not really with anxiety, it seems like only about 3/4 of the book is applicable to me. My bet is someone with anxiety feels the same way.
February 15, 2019
cheaper than my therapist who charges $225 an hour
March 20, 2021
منهج تطبيقي خفيف في العلاج المعرفي السلوكي، كتجربة أولى في هذا المجال مقبول للغاية.
August 3, 2023
For those that do not have the means for therapy, this is a great tool to try to help conquer anxiety and depression. For those that do have the means, individualized therapy is still probably a better option. I like that the author continued to repeat that, if still working on a certain step, to go back and continue to work on that week's topic. It helped indicate that this book is not meant for everyone to go at a 7 week pace to mental health cures, but that therapy is an ongoing process, even in book form.
February 15, 2022
3.5*
Sách có tên tiếng Việt là "Vượt qua lo âu, chữa lành tâm trí"
Là một trong những cuốn thuộc phương pháp trị liệu Cognitive Behavioral Theraypy (CBT) được dịch gần đây. Mình hông coi kỹ bản tiếng Anh trước nên hổng biết nó là workbook (sách thực hành, nhiều bài tập) nên thành ra trải nghiệm đọc không được thuận lợi cho lắm.
Sách là 7 tuần thực hành các phương pháp khác nhau trong CBT để người đọc vượt qua được trầm cảm, lo âu. Phần đầu sách cũng có giới thiệu sơ qua về lịch sử của CBT, phần cuối thì cũng có nói một chút về sự kết hợp với chánh niệm. Nên dù bạn không biết CBT là gì, sách vẫn là một sự khởi đầu phù hợp.
Tuy nhiên nếu bạn quan tâm tới lí thuyết, tới nền tảng thì có thể bỏ qua.
Sách có tên tiếng Việt là "Vượt qua lo âu, chữa lành tâm trí"
Là một trong những cuốn thuộc phương pháp trị liệu Cognitive Behavioral Theraypy (CBT) được dịch gần đây. Mình hông coi kỹ bản tiếng Anh trước nên hổng biết nó là workbook (sách thực hành, nhiều bài tập) nên thành ra trải nghiệm đọc không được thuận lợi cho lắm.
Sách là 7 tuần thực hành các phương pháp khác nhau trong CBT để người đọc vượt qua được trầm cảm, lo âu. Phần đầu sách cũng có giới thiệu sơ qua về lịch sử của CBT, phần cuối thì cũng có nói một chút về sự kết hợp với chánh niệm. Nên dù bạn không biết CBT là gì, sách vẫn là một sự khởi đầu phù hợp.
Tuy nhiên nếu bạn quan tâm tới lí thuyết, tới nền tảng thì có thể bỏ qua.
March 27, 2023
Not gonna lie, I didn’t actually do the therapy, I just listened to the book. I still highly recommend it, and I think it’s a great tool for anyone with depression or anxiety.
All of the tips were great and I found it very helpful for finding ways to increase motivation and make things feel more doable. I especially enjoyed the parts about the correlation between depression and anxiety and procrastination and time management, and how to actually fix it.
I’m sure it would be even better if I actually did the therapy!! 😂🙈
All of the tips were great and I found it very helpful for finding ways to increase motivation and make things feel more doable. I especially enjoyed the parts about the correlation between depression and anxiety and procrastination and time management, and how to actually fix it.
I’m sure it would be even better if I actually did the therapy!! 😂🙈
January 30, 2023
It took me... Over a year to complete what should have been a 7-week program LOL. I was working through this book without the aid (or accountability) of my therapist or any other individual. Still I feel I learned a lot and will carry what I've gained with me for as long as I need to. I intend to come back to this text fairly often :)
September 29, 2023
A quick book for those who want the basic of CBT. I am all for trying whatever you think may be best for your mental health. A lot of people are not a fan/can’t afford therapy and this can be a good supplement for that. Some things may seem like common sense but if you really buckle down and do the work you may be able to see a great change in the way you view certain things in your life. I did listen to this as an audiobook which I think helped me connect to the material even more. It made it seem like someone was actually talking me through everything I would be trying. Did have some of the stereotypical self help vibes but what can you do… sometimes that is just the way the genre reads.
Read
March 11, 2024Trying to therapize myself and learn some tools before starting residency. I liked this workbook but I believe the worksheets should come in the book versus making us find them online (and the link provided did not work for me).
February 10, 2021
I liked it.
I mostly breezed through this. I want to go back and follow the prompts and do the work to improve my mindset. The three stars shouldn't be a knock, just not has good as Feeling Good.
I mostly breezed through this. I want to go back and follow the prompts and do the work to improve my mindset. The three stars shouldn't be a knock, just not has good as Feeling Good.
March 17, 2024
No jednak samej to ciężko mi było do końca zachować dyscyplinę i motywację do robienia ćwiczeń
dnf
January 5, 2025Nu e ceea ce aveam nevoie.
September 5, 2019
The first parts were really interesting in helpful. The last parts, not as much.
November 25, 2021
I read this because I really want to understand the types of therapies that are available to clients for whom coaching may not be apt.
This book helped me understand the basics.
It’s in workbook form and would be good for people who are scared to start counselling. A great way to dip a toe in the water and understand what happens in that room.
This book helped me understand the basics.
It’s in workbook form and would be good for people who are scared to start counselling. A great way to dip a toe in the water and understand what happens in that room.
June 22, 2019
I listened to this and found it helpful enough to go ahead and buy the physical book so I could go through the written exercises. (One of the disadvantages of audio) I like the CBT methodology.
October 22, 2023
DNF 20% seems like all advertising
December 28, 2021
Extremely helpful and easy to follow, I'd recommend anyone tries it at least once.
December 27, 2023
Es muy digerible, resume muy bien los preceptos "principales" de la terapia cognitivo conductual. Es un libro muy práctico, viene con ejercicios escritos que son de mucha ayuda.
No sustituye terapia pero pueden darte estrategias para:
Ansiedad
Pensamientos Rumiantes
Confrontar Miedos
Time Management
Challenging your Thoughts
No sustituye terapia pero pueden darte estrategias para:
Ansiedad
Pensamientos Rumiantes
Confrontar Miedos
Time Management
Challenging your Thoughts
July 27, 2023
Informative and self-reflective with some personality and good intentionality. I was desperate for some more concrete coping tools and more concentrated, and separate, sections for anxiety and depression. Creating two different volumes in this instance would have been incredibly helpful.
September 2, 2023
I have so much anxiety & I’ve been doing CBT with a therapist to try & change my mindset. I found this book & figured I’d give it a read. I ended up listening to it on audiobook. It was really good and lots of helpful information. There are activities in it that you have to write down & follow along week by week for 7 weeks so I would suggest buying the actual book instead. Even though I just listened to it, I’m going to buy a physical copy and go back through it & do all the writing exercises.
June 11, 2023
Recommended
Displaying 1 - 30 of 162 reviews