4 Part 2: Charting the Course: Defining Problems and Setting Goals Chapter 6: Exploring Emotions Naming Your Feelings Thinking What to Feel Understanding the Anatomy of Emotions Comparing Healthy and Unhealthy Emotions Seeing Similarities in Your Physical Sensations Identifying Feelings about Feelings Defining Your Emotional Problems Chapter 7: Identifying Solutions That Cause You Problems When Feeling Better Can Make Your Problems Worse Getting Over Depression without Getting Yourself Down Loosening Your Grip on Control Feeling Secure in an Uncertain World Surmounting the Side Effects of Excessive Safety-Seeking Wending Your Way Out of Worry Preventing the Perpetuation of Your Problems Helping Yourself: Putting the Petals on Your Vicious Flower Chapter 8: Setting Your Sights on Goals Putting SPORT into Your Goals Homing In on How You Want to Be Different Maximising Your Motivation
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Part 3: Putting CBT Into Action
Chapter 9: Standing Up to Anxiety and Facing Fear
Acquiring Anti-Anxiety Attitudes
Attacking Anxiety
Overriding Common Anxieties
Chapter 10: Abolishing Addictions
Putting a Name to Your Problem
Familiarising Yourself with the Many Faces of Addiction
Accepting Yourself and Your Addiction
Securing Suitable Support
Deciding to Desist
Transforming Intention into Action
Planning to Prevent Relapse
Chapter 11: Building a Better Body Image and Beating BDD
Making Friends with the Mirror
Taking Advertising and Media Messages with a Pinch of Salt
Saluting Your Body for Services Rendered
Choosing to Change for All the Right Reasons
Chapter 12: Deconstructing and Demolishing Depression
Understanding the Nature of Depression
Looking at What Fuels Depression
Going Round and Round in Your Head: Ruminative Thinking
Activating Yourself as an Antidepressant
ACTing against Depression
Managing Suicidal Thoughts
Contemplating Complex Forms of Depression
Chapter 13: Sleeping Soundly
Assessing Your Sleep Situation
Eliminating Unhelpful Sleep Expectations
Getting Into a Clean Sleep Routine
Chapter 14: Overcoming Obsessions
Identifying and Understanding Obsessional Problems
Identifying Unhelpful Behaviours
Acquiring Anti-Obsessional Attitudes
Facing Your Fears: Reducing (and Stopping) Rituals
Being Realistic about Responsibility
Chapter 15: Overcoming Low Self-Esteem and Accepting Yourself
Identifying Issues of Self-Esteem
Developing Self-Acceptance
Being Inspired to Change
Actioning Self-Acceptance
Selecting the Self-Help Journey to Self-Acceptance
Chapter 16: Cooling Down Your Anger
Discerning