Leonora Brosan - Overcoming Stress

Dr Lee Brosan is a Consultant Clinical Psychologist in the Cambridgeshire and Peterborough Foundation Trust, and Trust Lead for the Development of Psychological Therapies. She is also Clinical Associate at the M.R.C. Cognition and Brain Science Unit in Cambridge and Honorary Lecturer at the University of East Anglia. She has been qualified as a cognitive therapist for over fifteen years.

Dr Gillian Todd is a Senior Lecturer in Cognitive Behavioral Therapy in the School of Medicine Health Policy and Practice at the University of East Anglia. She is also an honorary Visiting Fellow in the Department of Psychiatry at the University of Cambridge. Gillian has been accredited with the BABCP as a cognitive therapist for over fifteen years.

The aim of the Overcoming series is to enable people with a range of common problems and disorders to take control of their own recovery program. Each title, with its specially tailored programs, is devised by a practising clinician using the latest techniques of cognitive behavioral therapy techniques which have been shown to be highly effective in helping people overcome their problems by changing the way they think about themselves and their difficulties. The series was initiated in 1993 by Peter Cooper, Professor of Psychology at Reading University in the UK whose book on overcoming bulimia nervosa and binge-eating continues to help many people in the UK, the USA, Australia and Europe.

Titles in the series include:

OVERCOMING ANGER AND IRRITABILITY

OVERCOMING ANOREXIA NERVOSA

OVERCOMING BODY IMAGE PROBLEMS

OVERCOMING BULIMIA NERVOSA AND BINGE-EATING

OVERCOMING CHILDHOOD TRAUMA

OVERCOMING CHRONIC FATIGUE

OVERCOMING CHRONIC PAIN

OVERCOMING COMPULSIVE GAMBLING

OVERCOMING DEPERSONALIZATION AND FEELINGS OF UNREALITY

OVERCOMING DEPRESSION

OVERCOMING GRIEF

OVERCOMING HEALTH ANXIETY

OVERCOMING INSOMNIA AND SLEEP PROBLEMS

OVERCOMING LOW SELF-ESTEEM

OVERCOMING MOOD SWINGS

OVERCOMING OBSESSIVE COMPULSIVE DISORDER

OVERCOMING PANIC

OVERCOMING PARANOID AND SUSPICIOUS THOUGHTS

OVERCOMING RELATIONSHIP PROBLEMS

OVERCOMING SEXUAL PROBLEMS

OVERCOMING SOCIAL ANXIETY AND SHYNESS

OVERCOMING TRAUMATIC STRESS

OVERCOMING WEIGHT PROBLEMS

OVERCOMING WORRY

OVERCOMING YOUR CHILDS FEARS AND WORRIES

OVERCOMING YOUR CHILDS SHYNESS AND SOCIAL ANXIETY

OVERCOMING YOUR SMOKING HABIT

All titles in the series are available by mail order.
Please see the order form at the back of this book.
www.overcoming.co.uk

A self-help guide using Cognitive Behavioral Techniques

LEE BROSAN
and
GILLIAN TODD

Robinson

LONDON

Constable & Robinson Ltd
3 The Lanchesters
162 Fulham Palace Road
London W6 9ER
www.constablerobinson.com

First published in the UK by Robinson,
an imprint of Constable & Robinson Ltd, 2009

Copyright Lee Brosan and Gillian Todd 2009

The right of Lee Brosan and Gillian Todd to be identified as the authors of this work has been asserted by them in accordance with the Copyright, Designs and Patents Act 1988

All rights reserved. This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, re-sold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

A copy of the British Library Cataloguing in Publication data is available from the British Library

Important Note

This book is not intended as a substitute for medical advice or treatment. Any person with a condition requiring medical attention should consult a qualified medical practitioner or suitable therapist.

ISBN: 978-1-84529-233-1

Printed and bound in the EU

1 3 5 7 9 10 8 6 4 2

Table of contents

Introduction

Why cognitive behavior therapy?

The approach this book takes in attempting to help you overcome your problems with stress is a cognitive behavioral one. A brief account of the history of this form of intervention might be useful and encouraging. In the 1950s and 1960s a set of therapeutic techniques was developed, collectively termed behavior therapy. These techniques shared two basic features. First, they aimed to remove symptoms (such as anxiety) by dealing with those symptoms themselves, rather than their deep-seated underlying historical causes (traditionally the focus of psychoanalysis, the approach developed by Sigmund Freud and his associates). Second, they were scientifically based, in the sense that they used techniques derived from what laboratory psychologists were finding out about the mechanisms of learning, and these techniques were put to scientific test. The area where behavior therapy initially proved to be of most value was in the treatment of anxiety disorders, especially specific phobias (such as extreme fear of animals or heights) and agoraphobia, both notoriously difficult to treat using conventional psychotherapies.

After an initial flush of enthusiasm, discontent with behavior therapy grew. There were a number of reasons for this, an important one of which was the fact that behavior therapy did not deal with the internal thoughts which were so obviously central to the distress that many patients were experiencing. In particular, behavior therapy proved inadequate when it came to the treatment of depression. In the late 1960s and early 1970s a treatment for depression was developed called cognitive therapy. The pioneer in this enterprise was an American psychiatrist, Professor Aaron T. Beck. He developed a theory of depression which emphasized the importance of peoples depressed styles of thinking, and, on the basis of this theory, he specified a new form of therapy. It would not be an exaggeration to say that Becks work has changed the nature of psychotherapy, not just for depression but for a range of psychological problems.

The techniques introduced by Beck have been merged with the techniques developed earlier by the behavior therapists to produce a therapeutic approach which has come to be known as cognitive behavioral therapy (or CBT). This therapy has been subjected to the strictest scientific testing and has been found to be highly successful for a significant proportion of cases of depression. It has now become clear that specific patterns of disturbed thinking are associated with a wide range of psychological problems, not just depression, and that the treatments which deal with these are highly effective. So, effective cognitive behavioral treatments have been developed for a range of anxiety disorders, such as panic disorder, generalized anxiety disorder, specific phobias, social phobia, obsessive compulsive disorders, and health anxiety, as well as for other conditions such as drug addictions, and eating disorders like bulimia nervosa. Indeed, cognitive behavioral techniques have been found to have an application beyond the narrow categories of psychological disorders. They have been applied effectively, for example, to helping people with weight problems, couples with marital difficulties, as well as those who wish to give up smoking or deal with drinking problems. They have also been effectively applied to dealing with low self-esteem. In relation to the current self-help manual, over several years effective CBT techniques have been developed for helping people overcome their problems with stress.

The starting-point for CBT is the realization that the way we think, feel and behave are all intimately linked, and changing the way we think about ourselves, our experiences, and the world around us changes the way we feel and what we are able to do. So, for example, by helping a depressed person identify and challenge their automatic depressive thoughts, a route out of the cycle of depressive thoughts and feelings can be found. Similarly, habitual behavioral responses are driven by a complex set of thoughts and feelings, and CBT, as you will discover from this book, by providing a means for the behavior, thoughts and feelings to be brought under control, enables these responses to be undermined and a different kind of life to be possible.