Lawson PhD - Mental Health Workbook: 3 Books in 1: Cognitive and Dialectical Behavioral Therapy, Acceptance and Commitment Therapy. (CBT+DBT+ACT)

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MENTAL HEALTH

WORKBOOK

3 Books in 1:

Cognitive and Dialectical Behavioral Therapy, Acceptance and Commitment therapy.

(CBT+DBT+ACT)

DAVID LAWSON PHD

Copyright 2020 by David Lawson PhD - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book; either directly or indirectly.

Legal Notice:

This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up-to-date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice.

TABLE OF CONTENT

Fundamental Processes Of Acceptance And Commitment
Therapy

Setting Up Goals With The Acceptance And Commitment
Therapy Process

How To Deal With Depression Using Acceptance And
Commitment Therapy

The Best Ways To Beat Anxiety With Acceptance And
Commitment Therapy

The Most Accurate Ways To Measure Your Weight Loss
Progress

Acceptance And Commitment Therapy Versus Dialectical
Behavior Therapy

Acceptance And Commitment Therapy Versus Cognitive
Behavioral Therapy

COGNITIVE

BEHAVIORAL THERAPY

Break the intrusive thoughts that sabotage
you. Basic and advanced CBT techniques
to manage anxiety, depression and
panic attacks

INTRODUCTION

• What is Cognitive Behavioral Therapy?

We have to face quite a few specific kinds of problems and events in life. Any of those might be nice, others might not be so fun. But how we live life and whether we love it or loathe it is a feature of the kind of outlook we have as well as the emotional strength we can muster up. Some individuals are always optimistic and positive, giving them the power and equanimity to deal with all circumstances. There are others on the other end of the scale that are very timid and also negatively predisposed, making them quite scared, and also quite intimidated by each and every thing.

Other people are cynical by nature, people also go through traumatic experiences that change their lives forever. For example, children who experience a murder or terrorist attack could become mentally marred for life and suffer panic and anxiety attacks to the point that they are perennially miserable. These are all examples of behaviorally dysfunctional actions and lifestyles that need to be treated through Cognitive Behavioral Therapy, also known as CBT.

CBT is a therapy through which professional clinicians and psychologists work alongside people to try to help them find the reason they are behaving in a particular way. Thoughts provide a ride to emotions, rendering it essential to properly analyze them so that the root cause of the problem can be identified and resolved. The fundamental strategy is to substitute depressive feelings with constructive and optimistic ones. Only in this way can one once again become healthy and happy.

CBT is not always a straightforward technique. It needs a lot of meticulous and long-drawn psychoanalysis methods as well as psychiatric therapy so that old memories and deteriorating or wounded emotions will be allowed to disappear into the past. This will help bring happiness to the forefront and help a person make rational and healthy choices.

• Cognitive Behavioral Therapy and the Power of Thought

Evidence on the usefulness of Cognitive Behavioral Therapy (CBT) in the management of multiple mental health conditions, including fear, depression, and addiction is comprehensive. CBT emphasizes the power of thinking and believing. CBT includes several structures which are necessary to understand. I'll focus on three basic ones: core beliefs, underlying assumptions, and automatic thinking.

What is the primary conviction? It's how we come to look at ourselves and our potential. It is our unique lens, through which we see the world. Such convictions are responsible for inducing unconscious reasoning. Unconscious thinking is a feeling that automatically occurs. It is our internal experiences which some circumstances cause. Maintaining control of unconscious thinking is a smart thing. It allows us to limit the derogatory self-talk we do every day. Journaling may be useful to slow, analyze, and evaluate what's going in our heads. Questions to ask yourself while journaling: "Which emotion has been experienced? Which thought pattern has caused this negative emotion? What occurred during that period?"

Identifying these unconscious thought patterns and then looking further will reveal the ideas and fundamental values behind them. Automatic thoughts are the first few layers to elaborate on this metaphor, underlying assumptions form the middle layers and ultimately core beliefs are the core of the onion. In Cognitive Behavioral Therapy, the uncovering of core beliefs is called the "downward arrow technique." Through this process, I find my clients gain a great deal of self-awareness.

"I'm not good enough or I'm not lovable," could be a core belief. So how does an individual come to believe this? The underlying assumption determines the conviction or "schema." Usually, an underlying assumption is in the context of a sentence "if ... then." Usually, the individual does not question them, and they are taken as facts rather than as subjective opinions.

A distressed person will ignore or dismiss the good factors or events of their life, and focus on only the troubling "data" that reinforces the central conviction (i.e. "being inadequate"). And it can take many positive thoughts or affirmations to debunk a deeply rooted negative belief repeated daily.

As you might think, dealing with these pessimistic core beliefs, or schemas (such as "I'm not lovable"), is complicated. Some turn from this negative state of mind to drugs from time to time, for a brief escape. And for some, this ill-adapted method of coping will transform into a full-blown addiction. Core values can affect day-to-day activities and essential life decisions. I believe a vital aspect of the recovery process is learning to identify negative core beliefs and then challenging the assumptions that hold them.

• Why Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy is based on the idea that human beings are somewhat irrational and make many illogical mistakes whenever they assess the risks and benefits of their thoughts and actions. It can relate to feelings that are out of balance, such as rage and depression. But CBT is also used to address many other nuanced problems, including Post Traumatic Stress Disorder (PTSD), OCD, drug misuse, ADHD, eating disorders, Bipolar Disorder, and other illnesses.

For them to be successful, cognitive behavioral clinicians will have a strong interaction with their customers, such as positive listening skills and a good personality fit. This is because the patient and therapist are working together to discuss the issues at hand and the reasons for the patient's thoughts and actions toward those issues. The aim is to alter ways of thought so that the individual suffers less consistently unpleasant mental conditions.

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