Cognitive Behavioral Therapy by Lawrence Wallace
A Practical Guide to Mental and Emotional Freedom!
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Feeling lost about how to effectively treat disturbing intrusive thoughts? You’re not alone!
This book contains brilliant advice from a former sufferer of anxiety, depression, and intrusive thoughts. Inspired by compassion, this book is a gift to fellow casualties of negative thought patterns, destructive behaviors, self-loathers, and those wishing freedom from persistent demons. Only by meeting our demons face-to-face can we hope to prevail and achieve inner peace.
Happiness is a trainable, attainable skill!
The most proven method for successfully treating mental suffering is CBT. However, there are also complimentary practices coming from Buddhist and Stoic philosophy. This book equips you with the most effective techniques for overcoming depression, anxiety, and intrusive thoughts. These are long-term solutions that have stood the test of time and scientific rigor.
Self-compassion is at the heart of CBT. Take a chance on this book today!
Exactly What You Will Learn…
How To…
1. Understand What Makes Your Mind Tick
2. See The Link Between Spirituality and Self-Help
3. Confront Anxiety Head-On!
4. Challenge Unhelpful, Intrusive Thoughts
5. Build a Better Relationship with Yourself
6. Break Bad Habits and Enjoy Life!
7. Optimal Life Management + BONUS Workbook!
One-Click for a Healthier, Happier Mind!
Full 30-Day 100% Money Back Guarantee. (That’s How Confident We Are!)
[100% Extra FREE: 10,000+ Words in Your New and Improved 2nd Edition!]
Targeted Age Group:: 25-65
Heat/Violence Level: Heat Level 2 – PG
What Inspired You to Write Your Book?
Over the years, I've discovered many important things about the human mind. I'm now committed to sharing my knowledge as well as the best science, philosophy, and wisdom to (you!) my readers.
It's my sincere hope to help those in pursuit of happiness and freedom. For this reason, I'm motivated to teach people how to radically improve their mental health and wellbeing. My perspective is as a former sufferer of anxiety, depression, and intrusive thoughts. Inside these books are the gifts of a lifetime of personal struggles.
Together, let's make better health and happiness a reality!
Take care,
Lawrence Wallace
Book Sample
Understanding Cognitive Behavioural Therapy
"We are what we think.
All that we are arises with our thoughts.
With our thoughts we make the world."
—Buddha
Millennia before cognitive behavioral therapy, the Buddha emphasized the power of thought for shaping feelings, actions, and lives. This concept has echoes in most major religions of the world. The Christian tradition has metanoia, which translates as “changing your mind / how you think”. In Jewish tradition, there’s King Solomon’s saying “For as he thinks in his heart, so is he”. And in Islam, this verse from Qur’an: “Surely Allah does not change the condition of a people until they change their own condition.”
The concept of thought as the basis of feeling is also reflected in modern psychology. It is at the core of cognitive behavioural therapy (CBT), which helps patients change the way they feel by changing the way they think. CBT draws heavily on mindfulness techniques and other ways of “thinking about thinking” developed by Eastern philosophy.
What is Cognitive Behavioural Therapy?
We can’t always change our circumstances or the situations that life hands us, but we can change how we think about them—and thus, how we feel about them. This is the basic theory behind CBT.
CBT is a research-based treatment approach for mood and anxiety disorders that combines both cognitive and behavioral methods. It has strong support in the scientific literature as an effective treatment for depression, anxiety, eating disorders, and other conditions. The central assertion of CBT is that situations are viewed through cognitive frameworks that lead to specific thoughts. These thoughts lead to feelings. Feelings can be pleasant or unpleasant; in the case of anxiety and mood disorders, therapy usually addresses unpleasant feelings of distress, fear, or hopelessness. Since feelings are often difficult to change directly, CBT focuses on changing the thoughts and behaviors that lead to these feelings. Its premise is simple: By being mindful of your thoughts, you can control your feelings and, consequently, your actions. This helps you manage your life more effectively, develop a positive outlook, and maintain constructive behavior patterns.
CBT was developed in the 1950s and 1960s by psychologists Albert Ellis and Aaron T. Beck. Dr. Ellis had originally been a proponent of classical psychoanalysis but lost faith in the method over time. Influenced by ancient and modern philosophy, especially Stoicism, Ellis created a new form of therapy that focused on helping patients understand their own irrational beliefs and restructure those that lead to emotional pain and suffering. This approach became known as Rational Emotive Behavioural Therapy (REBT) and bears many similarities to CBT.
Dr. Aaron Beck helped conduct research to support this new concept of “cognitive therapy.” He is considered the founder of cognitive behavioral therapy, which combines the cognitive restructuring elements with behavioral modification. He also explained how dysfunctional thinking could lead to psychological problems. Beck too had been a supporter of classical psychoanalytic theories but began looking for new approaches when his experiments failed to validate those concepts. Like Ellis, he found that actively engaging patients in the process of identifying negative thoughts helped them develop more rational belief systems and overcome mental illnesses such as depression.
Ultimately, Beck and Ellis both asserted that thoughts and beliefs are empirically testable hypotheses. Thus, if a client was suffering from depression or anxiety rooted in irrational beliefs, the condition could be greatly improved by the client’s collaborating with a therapist to identify the beliefs, challenge them, and form new, more reasonable beliefs and thinking patterns. This method of cognitive therapy differs profoundly from older models of psychoanalysis. Psychoanalysts did little to engage their patients, who had a mostly passive role. Often, attention was focused on discovering the root of the problem and did not necessarily change thought patterns or behavior to counter it. Cognitive behavioral therapists avoid this approach.
When working with a patient, CBT-based therapists aim to help build a set of skills that can be developed, practiced, and applied outside the therapy sessions. This aspect, which may include readings and at-home exercises, makes CBT different from other therapies that focus on discussing problems and offering advice during visits. These skills include having an awareness of thoughts and emotions and being able to identify how different situations influence thoughts and behaviors, how thoughts and behaviors affect emotions, and ultimately, how dysfunctional thoughts and behaviors can be modified in ways that lead to more pleasant and manageable feelings.
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