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

how thoughts, feeling, and behaviors are related.

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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.

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

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.

you may be at a point where you can begin to dismiss thoughts more efficiently, without going through the full evidence-finding exercise. It’s usually helpful to have something to say in response to the thoughts.

fastest way to feeling better and staying better is doing the things that keep us feeling well.

As you think back to when you started this program and the work you’ve done since then, let’s return to the CBT model and see how the pieces fit together.

It’s unlikely to get rid of our fears, but once we realize our fears probably aren’t warranted, we tend to be more willing to confront them directly.