Dr. Jayme Albin - Idiots Guides to Cognitive Behavioral Therapy

No one likes a know-it-all. Most of us realize theres no such thinghow could there be? The world is far too complicated for someone to understand everything there is to know. So when you come across a know-it-all, you smile to yourself as they ramble on because you know better.

You understand that the quest for knowledge is a never-ending one, and youre okay with that. You have no desire to know everything, just the next thing. You know what you dont know, youre confident enough to admit it, and youre motivated to do something about it.

At Idiots Guides, we, too, know what we dont know, and we make it our business to find out. We find really smart people who are experts in their fields and then we roll up our sleeves and get to work, asking lots of questions and thinking long and hard about how best to pass along their knowledge to you in the easiest, most-accessible way possible.

After all, thats our promiseto make whatever you want to learn As Easy as It Gets. That means giving you a well-organized design that seamlessly and effortlessly guides you from page to page, topic to topic. It means controlling the pace youre asked to absorb new informationnot too much at once but just what you need to know right now. It means giving you a clear progression from easy to more difficult. It means giving you more instructional steps wherever necessary to really explain the details. And it means giving you fewer words and more illustrations wherever its better to show rather than tell.

So here you are, at the start of something new. The next chapter in your quest. It can be an intimidating place to be, but youve been here before and so have we. Clear your mind and turn the page. By the end of this book, you wont be a know-it-all, but your world will be a little less complicated than it was before. And well be sure your journey is as easy as it gets.

Mike Sanders
Publisher, Idiots Guides

ALPHA BOOKS

Published by Penguin Group (USA) Inc.

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THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

International Standard Book Number: 978-1-61564-616-6
Library of Congress Catalog Card Number: 2014904729

16 15 14 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 13-1 shows that the first printing occurred in 2013.

Printed in the United States of America

Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted.

The author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

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Publisher:Mike Sanders

Executive Managing Editor:Billy Fields

Acquisitions Editor:Brook Farling

Development Editor:Ann Barton

Production Editor:Jana M. Stefanciosa

Cover Designer:Laura Merriman

Book Designer:William Thomas

Indexer:Brad Herriman

Layout:Brian Massey

Proofreader:Jaime Julian Wagner

This book is dedicated to my dear husband, Keith, for his patience and support in all of my pursuits. B and L.

Jayme Albin

Dedicated to my daughter, Evelyn Bailey.
You bring sunshine into my life, every day.
I love you.

Eileen Bailey

Introduction

Cognitive behavioral therapy (CBT) is different from traditional talk therapy. It is based on delving into your current thought processes rather than your past experiences. It requires your active participation in the process of getting better. You complete homework assignments to practice skills and techniques. When you work with a therapist, it is a collaborative effort, working together to set goals and prioritize issues.

CBT has been shown to be effective in treating a range of issues, including depression and anxiety. The methods described in this book help you look at your thoughts, not just as thoughts, but also as precursors to your emotions and behaviors. Once you understand your thought process, you have the choice to change it. You have the opportunity to look at situations, and life, differently. You have the choice to think in a more positive, healthy, and helpful way. CBT teaches you how.

You dont have to be mentally ill or have a disorder to benefit from CBT. The strategies used in CBT improve your life in many ways. They help you increase your self-esteem, overcome anger issues, and improve your relationships. You learn how to change your inner dialogue and get rid of old, outdated, negative views of yourself. You let go of perfectionist ideals and deal with the uncertainty of life. CBT teaches you how to be assertive and manage the inevitable stress in your life.