[eBook Code] Think Good, Feel Good (eBook Code, 2nd)

About the Author xi

Acknowledgement xiii

Online Resources xv

1 Cognitive Behaviour Therapy: Theoretical Origins, Rationale, and Techniques 1

The Foundations of Cognitive Behaviour Therapy 1

First Wave: Behaviour Therapy 2

Second Wave: Cognitive Therapy 2

Third Wave: Acceptance, Compassion, and Mindfulness 4

Core Characteristics of Cognitive Behaviour Therapy 5

The Goal of Cognitive Behaviour Therapy 6

The Core Components of Cognitive Behaviour Therapy 7

2 Cognitive Behaviour Therapy with Children and Young People 13

Cognitive Behaviour Therapy with Children 13

Adapting CBT for Children and Young People 14

Facilitating Engagement in CBT 17

Common Problems when Undertaking CBT with Children 21

3 Think Good, Feel Good: an Overview of Materials 27

Be Kind to Yourself 28

Here and Now 28

Thoughts, Feelings, and What You Do 29

Automatic Thoughts 30

Thinking Traps 30

Balanced Thinking 31

Core Beliefs 32

Controlling your Thoughts 32

How you Feel 33

Controlling your Feelings 34

Changing your Behaviour 35

Learning to Problem-Solve 36

4 Be Kind to Yourself 37

Eight Ways to be Kind to Yourself 38

5 Here and Now 49

Do you really Notice What You Do? 49

Focus 50

Focus on your Breathing 52

Focus on your Eating 53

Focus on an Activity 54

Focus on an Object 55

Step Back from your Thoughts 55

Thought Spotting 56

Step Back from your Feelings 57

Let them Float Away 58

6 Thoughts, Feelings, and What You Do 65

Thoughts, Feelings, and What You Do 65

How does it Work? 66

What you Think 67

Core Beliefs 68

Beliefs and Predictions 68

Unhelpful Beliefs and Predictions 69

Core Beliefs are Strong and Fixed 69

Important Events 70

Automatic Thoughts 70

How You Feel 71

What You Do 71

Stop! 72

Putting It All Together 74

7 Automatic Thoughts 81

Me, What I Do, and My Future 81

Why do I Listen to my Automatic Thoughts? 83

The Negative Trap 84

‘Hot’ Thoughts 85

8 Thinking Traps 97

Negative Filter 97

Blowing Things Up 98

Predicting Failure 99

Being Down on Yourself 100

Setting Yourself to Fail 101

9 Balanced Thinking 107

What is the Evidence? 107

So How Does it Work? 109

The ‘Four Cs’ 111

So How Does it Work? 112

How would you help a Friend? 114

10 Core Beliefs 119

Finding Core Beliefs 120

Challenging Core Beliefs 121

Talk with Someone 123

11 Controlling Your Thoughts 131

Step Back from your Thoughts 131

Refocus your Attention 132

Distraction 132

Coping Self-Talk 134

Positive Self-Talk 135

Thought Stopping 136

Turn the Volume Down 137

Limit the Time you Worry 137

Test Them 138

Throw Them Away 139

12 How You Feel 151

What Feelings Do I Have? 152

Feelings and What You Do 154

Feelings and What You Think 154

Putting it Together 155

13 Controlling Your Feelings 167

Learn to Relax 168

Physical Exercise 170

4-5-6 Breathing 171

Your Calming Place 171

Relaxing Activities 172

Stop the Build-Up 173

14 Changing Your Behaviour 181

Being Busy is Helpful 182

Have More Fun 182

Map How You Feel and What You Do 184

Small Steps 185

Face Your Fears 186

Dump Your Habits 187

Remember to Reward Yourself 190

15 Learning to Solve Problems 201

Why do Problems Happen? 201

Learn to Stop and Think 203

Identify Different Solutions 203

Think Through the Consequences 204

Remind Yourself What to Do 206

Practice getting it Right 207

Plan to be Successful 208

Talk yourself Through It 209

References 217

Index 221