Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety

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In fact, studies by the late Susan Nolen-Hoeksema and her collaborators found that if we spend too much time trying to “get to the bottom” of why we’re depressed, we can actually feel worse as our minds begin to ruminate unproductively.

how thoughts, feeling, and behaviors are related.

CBT addresses both thoughts and behavior. We could start with either one, but most often CBT begins by addressing behavior.

There are three main steps: 1 Decide what you value in the areas we examined last week. 2 Come up with activities that fall under each of those values. 3 Plan and complete specific activities.

little investment in behavior change can go a long way. Doing the right kinds of activities tends to have an antidepressant effect.

summarize, you’re most likely to complete your planned activities when you: 1 Make each activity specific and manageable. 2 Make each activity enjoyable and/or important. 3 Plan a specific time for each activity. 4 Build accountability into your plan.

The techniques we’ll focus on are based on the principle that the most effective way to overcome our fear is to expose ourselves to the situations that trigger it.

I asked John what tools he has now that he might not have had before. “Well, I know now I can deal with my anxiety, which is a total game changer. And I can remind myself to accept the uncertainty, and focus on what I can control. Because in the end, I know it’s going to be okay.” He brightened a little. “I actually think it’d be a great test of wh