Avy Joseph - Cognitive Behaviour Therapy

1 Cover

2 Title Page Cognitive Behaviour Therapy THIRD EDITION Your Route Out of Perfectionism, Self‐Sabotage and Other Everyday Habits with CBT AVY JOSEPH

3 Copyright

4 Dedication

5 Acknowledgements

6 Introduction to the Third Edition

7 1 Understanding CBT for Goal Achievement THE EMOTIONAL RESPONSIBILITY PRINCIPLE THE BEHAVIOURAL PRINCIPLE THE ‘HERE AND NOW’ PRINCIPLE THE SCIENTIFIC PRINCIPLE TYPES OF THOUGHTS THEORY MADE SIMPLE NOTE

8 2 The Four Belief Pairs

9 3 Setting Your Goals REFLECT ON WHAT YOU WANT SETTING SMART GOALS CURRENT GOAL‐SABOTAGING BELIEFS IDENTIFYING YOUR CURRENT SABOTAGING BELIEFS GOAL ACHIEVEMENT BELIEFS TO SUPPORT YOUR SMART GOAL PERSONALLY PERSUASIVE REASONS – WHAT'S IN IT FOR ME?

10 4 Overcoming Obstacles to Goal Achievement TOLERATING TENSION AND DISCOMFORT FOCUSING ON THE GOAL

11 5 Developing Cognitive Skills through Your Internal Dialogue INTERNAL DIALOGUE OR SELF‐TALK NEGATIVE AUTOMATIC THOUGHTS YOUR HOT THOUGHTS HOW TO CHANGE INTERNAL DIALOGUE PAST, PRESENT AND FUTURE EXPRESSIONS FORCE AND RIGOUR

12 6 Using Imagination and Visualization FUTURE IMAGE REPETITION

13 7 Developing Resiliency CHALLENGES WITHIN YOUR CONTROL CHALLENGES OUTSIDE YOUR CONTROL RESOURCES FOR RESILIENCY COGNITIVE EMOTIVE TRIGGERS

14 8 Taking Action and Responsibility ACCOUNTABILITY AND ACTION BE OPEN AND LEARN FROM FAILURES AND DISAPPOINTMENT ACKNOWLEDGE AND EXPRESS YOUR FEELINGS APPROPRIATELY DECISION MAKING DO IT AGAIN

15 9 Accepting the Possibility of Failure and Disappointment

16 10 Developing a Healthy Philosophy of Balance SHORT‐TERM COMFORT LONG‐TERM GAIN BALANCE FALLIBILITY SUMMARY

17 About the Author

18 Index

19 End User License Agreement

1 Cover Page

2 Table of Contents

3 Title Page Cognitive Behaviour Therapy THIRD EDITION Your Route Out of Perfectionism, Self‐Sabotage and Other Everyday Habits with CBT AVY JOSEPH

4 Copyright

5 Dedication

6 Acknowledgements

7 Introduction to the Third Edition

8 Begin Reading

9 About the Author

10 Index

11 WILEY END USER LICENSE AGREEMENT

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THIRD EDITION

Your Route Out of Perfectionism, Self‐Sabotage and Other Everyday Habits with CBT

AVY JOSEPH

This edition first published 2009Copyright © 2022 by Avy Joseph. All rights reserved.

Edition History

First edition published 2009, second edition published 2016, all by John Wiley & Sons, Ltd.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, except as permitted by law. Advice on how to obtain permission to reuse material from this title is available at http://www.wiley.com/go/permissions.

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