Cognitive Behaviour Therapy
“A must read for anyone looking for practical, realistic and easy to apply CBT techniques to improve their behaviours and beliefs to lead a more positive and fulfilling life. Applicable to anyone who has experienced behaviours and beliefs that are leading to negative feelings or consequences.”
“I love this book! Avy Joseph's clinical wisdom and straightforward CBT strategies and techniques gives the reader a clear understanding of how to identify and challenge unhealthy beliefs, emotions and behaviours. He gives encouragement and helpful advice on how to integrate the CBT toolkit into our everyday lives.”
“I fully recommend this clearly written guide to CBT. The revised edition is even better than the first edition!”
This updated edition first published 2016
© 2016 Avy Joseph
First edition published 2009
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Library of Congress Cataloging-in-Publication Data
Names: Joseph, Avy, author.
Title: Cognitive behaviour therapy: your route out of perfectionism, self-sabotage and other everyday habits with CBT / Avy Joseph.
Description: Second edition. | Chichester, West Sussex: John Wiley & Sons, Inc., [2016]
Includes index.
Identifiers: LCCN 2015041919 (print) | LCCN 2015042202 (ebook) |
ISBN 9780857086471 (paperback) | ISBN 9780857086488 (pdf) |
ISBN 9780857086495 (epub)
Subjects: LCSH: Cognitive therapy – Popular works. | BISAC: PSYCHOLOGY /
Psychotherapy / General.
Classification: LCC RC489.C63 J67 2016 (print) | LCC RC489.C63 (ebook) |
DDC 616.89/1425 – dc23
LC record available at http://lccn.loc.gov/2015041919
Cover design: Wiley
Acknowledgements
Chris Hynes for unconditional love, help and support. My family for the love and encouragement.
Professor Windy Dryden for his clinical and professional guidance. Maggie Chapman for her friendship and professional support.
Introduction to the Second Edition
Cognitive Behaviour Therapy (CBT) is recognized as one of the leading, evidence-based talking therapies. CBT places much emphasis on currently held beliefs and attitudes, painful emotions, and problematic behaviours that can sabotage a fuller experience of life. CBT teaches us a philosophy of life that can be learned by everyone in order to be happier.
The ideas and philosophies in CBT stem from ancient and modern philosophers, science, psychology, common sense and humanity. CBT is supported by a wealth of research, is used extensively by the NHS and is recommended by NICE (National Institute for Health and Clinical Excellence) for many emotional and psychological problems.
There are many types of CBT. Rational Emotive Behaviour Therapy (REBT) is one of the cognitive behaviour therapies under the CBT umbrella. It is an evidence-based, psycho- educational and philosophical model developed by Albert Ellis. Since the first edition, REBT has continued to grow. Research in REBT has demonstrated both its effectiveness and efficacy for both clinical and non-clinical problems.
REBT is grounded in acceptance: acceptance of the past, present, future and of the self, other and life. Acceptance does not mean approval. Sometimes people ask ‘but if I accept failure then doesn't it mean that I'm okay with it or that I didn't mind failing?’ The answer is an absolute no. Failure does matter to most people, and most of us don't like it, but it does happen. Acceptance means acknowledgement of this reality, in this particular example. When we overcome this mis understanding, self-confidence, emotional health and well-being and life goals become much easier to achieve.
This second edition is more concise than the first with more practical applications and tips. Some concepts are repeated in different ways. This is deliberate. Repetition helps us internalize the learning in order for it to become habitual and effortless.
The ideas in this book are heavily influenced by REBT theory but some concepts stem from other CBT models and self- image psychology. In this book I will show you how using CBT can help you set yourself up for success and overcome those beliefs and habits that sabotage your life.
Avy Joseph
Chapter 1
Understanding CBT for Goal Achievement
‘People are not disturbed by events but by the view they hold about them.’
This chapter will introduce you to some of the basic ideas and principles of Cognitive Behaviour Therapy (CBT) and how you can use it to help you achieve your goals. First though, what does Cognitive Behaviour Therapy (CBT) actually mean?
Cognitive simply means our