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The most popular Products mentioned in /r/CBT:
The most popular Services mentioned in /r/CBT:
The Great Courses
Headspace
Z-Library
Fossdroid
The most popular Android Apps mentioned in /r/CBT:
CBT Thought Record Diary
Cognitive Diary CBT Self-Help
MoodTools - Depression Aid
Headspace: Guided Meditation & Mindfulness
The most popular reviews in /r/CBT:
For me, this one did the trick or at least made me understand
Yes, CBT is primarily developed for the treatment of depression but there are a lot of forms of it that can help with both depression and anxiety,I am sorry that your brother emotionally abused you, it's a shit hole to have mental illness and live with your family, I think if you can afford a therapist it will really help, and if you can't get a good one, there a lot of books related to CBT out there. This book is also available in audible.
For example: https://www.thegreatcourses.com/courses/cognitive-behavioral-therapy-techniques-for-retraining-your-brain.html
I suppose this isn't strictly CBT, but there's one exercise where you try to connect with what's around you. In your mind, list and describe what you can see, hear, touch, taste and smell. Try to be descriptive and make note of colors, etc. I haven't used this for anxiety specifically, but it helps me redirect my attention to the present moment when my mind starts to wander off.
Also, since it seems to be triggered by social situations you could try a therapy workbook for social anxiety, such as this one.
Sorry I can't give more specific advice.
so, from what I understand, this is pretty common in folks who have social anxiety - it's post-event processing (versus the anticipatory processing you do before an event) and it sounds like you have more time on your hands to do this processing. I really recommend How To Be Yourself by Ellen Hendriksen for the specific kind of CBT that might help, I know I found it incredibly helpful after someone else here recommended it to me.
WoeBot is pretty neat. I remember when it was just on Messenger but now it appears they have their own standalone app on both Android and iOS.
https://play.google.com/store/apps/details?id=com.woebot&hl=en
i am actually in the middle of doing CBT online with an amazing therapist, but i also like to read about CBT, and JUST ordered this book. i cannot vouch for it yet, but it has excellent reviews & i am excited to get it tomorrow!! Retrain Your Brain (Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety) https://www.amazon.com/dp/1623157803/ref=cm_sw_r_cp_api_glt_fabc_WNHTK2FE4CFY6CGRWBG1?_encoding=UTF8&psc=1
Agreed with many of the other suggestions. In addition, the Treatments that Work series publish many good workbooks. You might check out https://www.amazon.com/Overcoming-Your-Eating-Disorder-Cognitive-Behavioral/dp/0195334566 from that series. Good luck!
Hey! I grabbed it off of Amazon. The copy is an older edition but was untouched, fortunately.
Here's the link:
When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life https://www.amazon.com/dp/076792083X/ref=cm_sw_r_cp_apa_8zy6BbXNNC11F
Therapist told me to use this in conjunction with TFGH. I figured it was a companion project by Dr. Burns; it is a separate workbook. Regardless, Dr. Burns' TFGH and this piece work well together for me.
Sorry for any confusion. Hope you dig it.
I'm not a therapist but to me, it sounds like you would benefit from trying Acceptance and Commitment Therapy (ACT). Among other things, it covers mindfulness (something you're already experiencing on your bike rides), exploring what your values are (which you've mentioned here: freedom, not having a boss, etc) and setting goals that align with your values. Pick up a copy of The Happiness Trap and see if it appeals to you.
There's a book called Learned Optimism that might be what you're looking for. It discusses CBT and how effective it is at treating depression/anxiety parallel to the author's belief that optimism and pessimism are learned and can be retrained, along with the benefits of being an optimist.
It also separates being optimistic from positive thinking by discussing that positive thinking isn't effective for depressed or pessimistic thinkers because they're doing no self-analysis or looking at their problems with a critical eye. They don't get to the root of problems, they just ignore or repress them temporarily.
The way to learn optimism that the books describes is very similar to the CBT process, but a watered-down version with some small adjustments.
CBT IS practice. That’s why the books are in that format. You have to keep writing and practicing to help you rewire your brain. That’s the whole concept. My favourite CBT workbook is Some Sanity For My Anxiety
This is the workbook I use. It has about 100+ pages I think
My favourite workbook is Some Sanity for My Anxiety! I love the no fuss layout and the size is super easy for me to carry around with me
Probably not. Actually, there's a related approach called Metacognitive therapy. Basically, it argues that the main process maintaining 'disorders' is heightened focus on internal events (cognitive-attentional syndrome).
Being stuck in your head analyzing your thoughts and feelings is probably not the best strategy. After all, you're spending energy that you could spend elsewhere.
I'd suggest reading Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy . Maybe this approach will be more helpful in your situation.
Some Sanity for My Anxiety is my favourite CBT workbook! Everyone I’ve recommended it to has raved about it. It’s a no fluff no fuss workbook and the size is really convenient for me to carry around
You can watch videos on it to help you learn that’s what I did.
And I use a guided workbook called Some Sanity for My Anxiety
Some Sanity for my Anxiety! Everyone Ive recommended this to has thanked me!
https://www.amazon.com/Overcoming-Worry-Generalised-Anxiety-Disorder/dp/147210742X
This is very good self help material. Freeston (author of this book) was one of the authors of the intolerance of uncertainty model of anxiety.
Just beware giving these thoughts too much attention. They become more sticky the more you focus on them.
I'd recomment a book: Overcoming Unwanted Intrusive Thoughts: A CBT-Based Guide to Getting over Frightening, Obsessive, or Disturbing Thoughts.
I would recommend Some Sanity for My Anxiety workbook. It has been an absolute game changer for me!!! It has a worksheet format and is super easy to use x
For learning and understanding: CBT For Dummies
And for a handy journal with prompts: Some Sanity For My Anxiety
These 2 resources will help you loads x
this workbook saved my life. this + psychotherapy really rewired my brain in the best way possible to deal with my anxiety and depression! its available on kindle too
I might recommend looking into Metacognitive therapy instead. In this approach you challenge the perceived value of engaging with particular thoughts, and their perceived (un)controllability.
I might recommend Live More Think Less: Overcoming Depression and Sadness with Metacognitive Therapy -- it's not specifically about situations like yours but about depressive repetitive thinking (rumination). Still, the principles are similar.
You should!!! Honestly the sound is just 😍
Yes sure I’ll show you mine It’s like a fill in the blanks kinda workbook
I've shared this before, but I'm a co-owner of recently released app called Little Blue Coach.
Whereas Woebot (which I agree is a great app) focuses mostly on mental health, "Little Blue Coach" leans more heavily on behavioral psychology for overall self-improvement, but does include CBT methodology to regulate emotions and manage stress, anxiety, negative thoughts, etc.
Similar to Woebot, it's a chatbot based app meant to replicate a 1-on-1 coaching interaction style. So it really comes down to what your goals are :) It's totally free if you want to check it out.
(feel free to message me directly if you have any questions or feedback!)
IOS: https://apps.apple.com/pl/app/littlebluecoach-by-masterchats/id1598232350
Android: https://play.google.com/store/apps/details?id=com.getconfidently.confidentlychatmobile.confidently\_chat
Yes! It’s called Some Sanity for my Anxiety Here’s the one I got: link
Couple things that aren't CBT but might help:
- unemployed folks can get a year of Headspace's paid features for free at https://www.headspace.com/unemployed
- consider looking into Acceptance and Commitment Therapy as well as CBT because things ARE very shitty right now and I think ACT would help you find ways to cope with that while also working on any negative self-talk and helping you develop a plan to move forward
- you are only 24! I know you feel like you are falling behind but you are doing the best you can in an unprecedented crisis and you have so much time to "catch up" if that's what you feel like you need to do
Hi Jimjam!
I just spent some time Googling around to try and find you a good summary and I couldn't. Perhaps even more reason to simplify it in game form! But yeah I learned everything from the Feeling Good book, you can find it here: https://www.amazon.com/dp/B009UW5X4C/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
Also, thanks for the kind words!
Hey, if you would like to message me privately with your email address I can send it through to you :-)
Other wise https://z-lib.org/ is a website I use, their moto is that education should be for free, so they allow you up to 5 downloads per day, 10 if you sign up with email and unlimited if you donate, you can get the book (plus many more) from that site :-)
Cognitive Behavioral Therapy: Techniques for Retraining Your Brain
But, I'd recommend learning about and practicing mindfulness first. In order for CBT to be effective, you first need to recognize that you are having thoughts, which is difficult for us as we are on autopilot most of the day.
The Science of Mindfulness: A Research-Based Path to Well-Being
Both are available on Audible as audiobooks.
https://www.thegreatcourses.com/courses/cognitive-behavioral-therapy-techniques-for-retraining-your-brain.html Get this books audiobook from audible for free on trial or sign up for the great courses plus trial and watch this thing, I recommend it to everyone looking for CBT resources or help.
Perhaps I am wrong, but posting it would be a copyright violation.
It is a cheap book
I guess, it's more about abandonment (though it could be interrelated with social anxiety and self-esteem)
Check these two books: https://www.amazon.com/Journey-Abandonment-Healing-Relationship-Beginning/dp/0425172287 https://www.amazon.com/Self-Esteem-Workbook-Glenn-R-Schiraldi-ebook/dp/B01CFGRFFY/ref=mp_s_a_1_3?dchild=1&keywords=self+esteem+workbook&qid=1622291162&sprefix=self+estee&sr=8-3
It's unlikely something like that could be kept secret, however, I would recommend this workbook, which would arm them with tools to cope better.
I have a workbook that I can do by myself. Here is the link on Amazon. https://smile.amazon.com/Dont-Believe-Everything-You-Feel/dp/1684034809/ref=sr_1_10?dchild=1&keywords=cbt+workbook&qid=1617338245&sr=8-10
I recommend How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety by Ellen Hendriksen. Social anxiety is something you can "control with thoughts" as you put it but it takes practice and you have to be willing to put yourself into social situations that might cause you stress.
Despite the corny book title "Feeling good, the new mood therapy" by David Burns would be an ideal book for you. It comes with practical tasks and steps to take as you go through it which I found perfect. Hope this helps, keep fighting, take one day at a time.
https://www.amazon.co.uk/Feeling-Good-New-Mood-Therapy/dp/0380810336
The two main one's that made the most impact on me were:
Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma by Pete Walker | Dec 13, 2013 https://www.amazon.com/Complex-PTSD-Surviving-RECOVERING-CHILDHOOD/dp/1492871842
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
Also, anything from Brene Brown has been good for me too especially when it comes to vulnerability and toxic shame.
My diagnosis was PTSD along with GAD and SAD. I discovered these books because of what I needed on my journey but I think at least the Pete Walker book is good for anyone because the tools he talks about using could be applied to a lot of different conditions since there are so many overlapping symptoms/causes in mental illnesses.
I'm not a physician, psychiatrist, or counselor but I like to share things with people that have helped me because it is truly earth shattering the difference between the reality I was living in and the one I'm living in now (the latter is MUCH better :) .
(Not the original commenter)
Interoceptive exposure is directed towards physical effects of panic. The goal is to expose yourself to physical symptoms and desensitise yourself. For example if you experience dizziness during panic attack, you can try spinning around to cause the same effect. If you experience higher heart rate, you could do couple quick sit-ups. Goal is to cause all the symptoms in safe environment to get yourself used to feeling of panic. This way next time you experience attack, symptoms will scare you less and less and panic attack will lose it's strenght.
It is important to do exposure in small steps and in safe environment. Small step forward, hold out discomfort, step back, relax.
I recommend a book Anxiety and Phobia Workbook (Amazon) by Edmund J. Bourne. I was recommended it by my therapist.
Check out The Great Courses - "Cognitive Behavioral Therapy: Techniques for Retraining Your Brain" - Amazon
There is a chapter there on exactly what you are talking about, and the author does a case study with a woman who is shy and has difficulty talking to people.
Basically, it involves exposure therapy and learning that your thoughts about talking to people aren't usually accurate. Start making eye contact, saying hello to, or starting conversations with strangers. Just say "hello" to someone on the street, and move on from there. Slowly put yourself in situations where you have to talk to people and increase your comfort level.
Yeah I believe that you can justify all the distortions. But theyre still distortions. It even sounds like you know theyre distortions, which puts you farther ahead than many people.
I dont desire death ever. There are good and bad mental health professionals, but to say they are all useless is false and self-defeating.
It sounds like you're aware you have a problem, and you want to solve it, which is honestly half the battle. Most people don't even make it this far. Please talk to a mental health professional if you can afford to. I would also recommend reading this book if you can't afford one: https://smile.amazon.com/Feeling-Good-New-Mood-Therapy/dp/0380810336
You can find the book online for free. Feel free to PM me.
I can strongly recommend this CBT approach targeted against social exposure. Very effective: https://www.amazon.com/Overcoming-Social-Anxiety-Shyness-2nd/dp/1472120434/ref=sr_1_16?keywords=shyness+social+anxiety&qid=1568587979&sr=8-16
There is no scientific evidence that magnesium helps with anxiety.
> and I’m trying to avoid it as much as possible
This is what most people do, but it's a good chance that it's this that keeps the vicious cycle going. You are essentially teaching your brain that it's actually something dangerous and it's vital that it keeps alerting you about threatening bodily symptoms.
CBT can absolutely help you. I can personally recommend the book Anxiety and Avoidance by Michael Thompkins (link). This is a no-nonsense book on how to treat your anxiety. It's going to be hard, but it works, and the effects lasts.
Okay, those ones are less weird. Have you read How To Be Yourself? It's a CBT-based book about social anxiety and she suggests trying things like those last two, things like "ask someone for directions but then immediately go the wrong way," things that are mildly-to-moderately anxiety-inducing for you.
I really like David Burns' books. His "Feeling Good" book is really good, but I think I prefer his book, "The Feeling Good Handbook". It is similar, but he expands on a few things. He also has a book called "Ten Days to Self-Esteem". The latter is a CBT Workbook. You do not actually have to complete it in ten consecutive days! I found all three books that I read by David Burns to be truly excellent! What's nice is that they address anxiety and depression rather than just one situation.
This has a fantastic chapter on PTSD and interventions Treatment Plans and Interventions for Depression and Anxiety Disorders, 2e (Treatment Plans and Interventions for Evidence Based Psychotherapy) https://www.amazon.co.uk/dp/1609186494/ref=cm_sw_r_cp_api_aU-rAbH3MV4T6
I’ve also had some success with this The PTSD Workbook, 3rd Edition: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms https://www.amazon.co.uk/dp/1626253706/ref=cm_sw_r_cp_api_2U-rAbYP5AGNP
Also consider seeing a CBT therapist or EMDR therapist - both cbt and emdr are the evidence based interventions for PTSD recommended by NICE in the UK and the World Health Organisation.
I'm not an expert on hormonal imbalances nor CBT. I thus think people other than me have better clue. But, if not, you might try allowing the mood to exist for a while until you feel calm. You might practice this so that you get calm easier and quicker.
Here's a reference that helped me to practice just that: https://www.amazon.com/Minute-Meditation-Expanded-Quiet-Change/dp/0399173420
I recommend you reading the customer reviews.
Please excuse me for pointing out the obvious, but your first relationship really is with yourself.
You might gain a great deal by researching codependence. Often people who were born into & raised in less-than-stellar family systems (violence, fear, coldness, rejection) end up strongly codependent & reliant upon external validation instead of being able to comfort & strengthen themselves.
Codependence is (in my opinion) an unhealthy extension or exaggeration of the natural human need for connection. If you've been put through difficulties during your infancy & childhood, that will likely add some level of difficulty to your quest to establish a strong sense of self, because the natural human need for connection was flawed or denied when & where it counted most - when you were a helpless infant or small child.
But such a strong sense of self can be developed. There are many good books out there on the subject of overcoming difficult or neglected childhoods:
You can get a free preview here: https://www.amazon.com/Toxic-Parents-Overcoming-Hurtful-Reclaiming/dp/0553381407/ref=pd_lpo_sbs_14_t_0?_encoding=UTF8&psc=1&refRID=VKAVXZ806G14AQ7GYFFT
And you can purchase that book & the next one from used-book sites for a fairly cheap price:
https://www.amazon.com/Adult-Children-Secrets-Dysfunctional-Families/dp/0932194532
This is probably THY seminal work that you need:
http://www.amazon.com/Interpersonal-Process-Cognitive-Therapy-Jeremy/dp/1568218583
I've been reading articles on decentering and almost all of them quote that Safran & Seagal's work.
Also, I don't know if it's valid but I think Hayes's Cognitive Defusion is the same kind of construct. You should check his work and see if it fits what you're looking for.