Thinking Good, Feeling Better. A Cognitive Behavioural Therapy Workbook for Adolescents and Young Adults

  • ID: 4495056
  • Book
  • 240 Pages
  • John Wiley and Sons Ltd
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Instructional resource for mental health clinicians on using cognitive behavioural therapy with adolescents and young adults

This book complements author Paul Stallard s Think Good, Feel Good and provides a range of Cognitive Behaviour Therapy resources that can be used with adolescents and young adults. Building upon that book s core strengths, it provides psycho–educational materials specifically designed for adolescents and young people. The materials, which have been used in the author s clinical practice, can also be utilized in schools to help adolescents develop better cognitive, emotional and behavioural skills.

Thinking Good, Feeling Better includes traditional CBT ideas and also draws on ideas from the third wave approaches of mindfulness, compassion focused therapy and acceptance and commitment therapy. It includes practical exercises and worksheets that can be used to introduce and develop the key concepts of CBT. The book starts by introducing readers to the origin, basic theory, and rationale behind CBT and explains how the workbook should be used. Chapters cover techniques used in CBT; the process of CBT; valuing oneself; learning to be kind to oneself; mindfulness; controlling feelings; thinking traps; solving problems; facing fears; and more.

  • Written by an experienced professional with all clinically tested material
  • Specifically developed for older adolescents and young adults
  • Fully updated to reflect recent developments in clinical practice
  • Wide range of downloadable materials
  • Includes ideas for third wave CBT, Mindfulness, Compassion Focused Therapy and Acceptance and Commitment Therapy

Thinking Good, Feeling Better: A CBT Workbook for Adolescents and Young Adults is a "must have" resource for clinical psychologists, adolescent and young adult psychiatrists, community psychiatric nurses, educational psychologists, and occupational therapists. It is also a valuable resource for those who work with adolescents and young adults including social workers, nurses, practice counselors, health visitors, teachers and special educational needs coordinators.

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About the Author

Acknowledgements

Online Material

1. Cognitive Behaviour Therapy; theoretical origins, rationale and techniques

The foundations of cognitive behaviour therapy 2

First wave: behaviour therapy 3

Second wave: cognitive therapy 4

The cognitive model 7

Third wave: acceptance, compassion and mindfulness 10

Core characteristics of cognitive behaviour therapy 14

The goal of cognitive behaviour therapy 17

The core components of cognitive behaviour therapy 18

The clinicians tool box 25

2. The process of cognitive behaviour therapy 26

Therapeutic process 26

Phases of CBT 28

Adapting CBT for young people 34 Common problems when undertaking CBT with young people 40

3. Thinking good feeling better: overview of materials 48

Figure 1: Overview of materials 49

Value yourself 51

Be kind to yourself 52

Be mindful 53

Getting ready to change 55

Thoughts, feelings and what you do 56

The way you think 57

Thinking traps 58

Change your thinking 60

Core beliefs 61

Understand how you feel 62

Control your feelings 63

Problem solving 65

Check it out 66

Face your fears 68

Get busy 69

Keeping well 70

4. Value yourself 72

How does self–esteem develop? 73

Can you change self–esteem? 73

Find your strengths 74

Use your strengths 75

Find and celebrate the positive 76

Look after yourself 77

Diet 77

Sleep 78

Alcohol 81

4Physical activity 82

Find your strengths 84

Positive diary 85

Celebrity self–esteem 86

Sleep diary 87

Physical activity diary 88

5. Be kind to yourself 89

8 helpful habits 89

Treat yourself like you would treat a friend 90

Don t kick yourself when you are down 91

Forgive mistakes 92

Celebrate what you achieve 92

Accept who you are 93

Speak kindly to yourself 94

Find the good in others 95

Be kind to others 96

Treat yourself like a friend 98

Look after yourself 99

A kinder inner voice 100

Finding kindness 101

6. Be mindful 102

Mindfulness 103

Focus, observe, be curious and use your senses 103

Mindful breathing 105

Mindful eating 106

Mindful activity 107

Mindful observation 108

Suspend judgement 109

Mindful thinking 110Mindful breathing 112

Mindful thinking 113

Mindful observation 114

Do I really notice what I use? 115

7. Getting ready to change 116

What you think 117

How you feel 118

What you do 118

The negative trap 119

Good news 120

Are you ready to try? 121

My goals 121

The miracle question 122

Are you ready to change? 124

Cognitive behaviour therapy 125

The miracle question 126

My goals 127

8. Thoughts, feelings and what you do 128

How does the negative trap happen? 129

Core beliefs 129

Assumptions 130

Unhelpful beliefs 130

Beliefs are strong 131

Turning your beliefs on 131

Automatic thoughts 132

How you feel 133

What you do 134

The negative trap 134

The negative trap 137

Unhelpful thoughts 138

9. The way you think 139

Hot thoughts 140

Helpful thoughts 141

Unhelpful thoughts 141

Automatic thoughts 142

The negative trap 143

Check your thoughts 145

Hot thoughts 146

Download your head 147

10. Thinking traps 148

Negative filter 149

Blowing things up 150

Predicting failure 151

Being down on yourself 152

Setting yourself to fail 153

Thinking traps 156

Thoughts and feelings 158

11. Change your thinking 159

Catch it 159

Check it 159

Challenge it 160

Change it 161

What would someone else say? 162

Dealing with worries 164

Why do we worry? 165

Keeping worries under control165

Thought checking 168

What would someone else say?169

Dealing with worries 170

12. Core beliefs 171

Core beliefs 171

Finding core beliefs 172

Challenging core beliefs 175

It is always true 176

If it doesn t work? 177

So what does it mean? 178

Is it always true? 179

My beliefs 180

13. Understand how you feel 181

Body signals 181

Feelings 182

How do your feelings change? 183

Why me? 184

Feeling down 186

Feeling anxious 187

Feeling angry 188

Do others feel like me? 189

Feeling diary 190

Mood monitoring 191

14. Control your feelings 191

Relaxation exercises 191

Quick relaxation 193

Physical activity 194

4–7–8 breathing 194

Calming images 195

Mind games 196

Change the feeling 197

Soothe yourself 198

Talk to someone 198

Relaxing diary 200

Activities that help me feel better 201

My calming place 202

Change the feeling 203

Soothing toolbox 204

Talk to someone 205

15. Problem solving 206

Why do problems happen? 207

Problem solving 208

Break it down 212

Problem solving 215

Break it down 216

16. Check it out 217

Experiments 217

Surveys and searches 222

Responsibility pies 223

Check it out 226

Surveys and searches227

Responsibility pie 228

17. Face your fears 229

Small steps 230

Make a fear ladder 231

Face your fears 232

Small steps 235

Fear ladder 236

Face your fears 237

18. Get busy 238

Getting busy 239

What you do and how you feel 240

Change what and when you do things 241

Have more fun 242

What you do – how you feel 245

Have more fun 246

Plan more fun 247

19. Keeping well 248

What helped? 248

Build them into your life 249

Practice 250

Expect setbacks 251

Know your warning signs 251

Watch out for difficult times 252

Be kind to yourself 253

Stay positive 254

When do I need to get help? 255

Keeping well 256

My warning signs 257

Difficult situations 258

20. References 259

Index

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Paul Stallard
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