6 Part 4: Looking Backwards and Moving Forwards Chapter 18: Taking a Fresh Look at Your Past Exploring How Your Past Can Influence Your Present Identifying What Core Beliefs Are Detecting Your Core Beliefs Understanding the Impact of Core Beliefs Making a Formulation of Your Beliefs Limiting the Damage: Being Aware of Core Beliefs Developing Alternatives to Your Core Beliefs Chapter 19: Moving New Beliefs from Your Head to Your Heart Defining the Beliefs You Want to Strengthen Acting As If You Already Believe Building a Portfolio of Arguments Understanding That Practice Makes Imperfect Nurturing Your New Beliefs Chapter 20: Heading for a Healthier and Happier Life Planning to Prevent Relapse Filling In the Gaps Overhauling Your Lifestyle Living in Line with Your Values Chapter 21: Overcoming Obstacles to Progress Tackling Emotions That Get in the Way of Change Adopting Positive Principles That Promote Progress Tackling Task-Interfering Thoughts Chapter 22: Psychological Gardening: Maintaining Your CBT Gains Knowing Your Weeds from Your Flowers Working on Weeds Tending Your Flowers Chapter 23: Working with the Professionals Procuring Professional Help Tracking Down the Right CBT Therapist for You Making the Most of CBT
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Part 5: The Part of Tens
Chapter 24: Ten Philosophies for Living That Work
Assuming Emotional Responsibility: Owning the Way You Feel
Thinking Flexibly
Valuing Your Individuality
Accepting That Life Can Be Unfair
Understanding That Approval from Others Isn’t Necessary
Realising Love Is Desirable, Not Essential
Tolerating Short-Term Discomfort
Enacting Enlightened Self-Interest
Pursuing Interests and Acting Consistently with Your Values
Tolerating Uncertainty
Chapter 25: Ten Self-Esteem Boosters That Don’t Work
Putting Others Down
Thinking You’re Special
Trying to Get Everyone to Like You
Placing Yourself above Criticism
Avoiding Failure, Disapproval, Rejection and Other Animals
Avoiding Your Emotions
Attempting to Feel More Significant by Controlling Others
Over-Defending Your Self-Worth
Feeling Superior
Blaming Nature or Nurture for Your Problems
Chapter 26: Ten Mythical Monsters of Mental Health
Psychological Problems Mean You’re Weak
I Should Be Able to Get Better on My Own
Mental Health Is an Either/Or Issue
You Get Better All at Once
The Drugs Don’t Work; They Just Make You Worse
Certain Types of Psychological Disorders Are Glamorous
Mental