Summary of Matthew McKay, Martha Davis & Patrick Fanning's Thoughts and Feelings

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 When you feel bad, you don’t have the time or energy to wade through simplistic pep talks, unrealistic success stories, or long-winded and obscure discussions of theory. So, we have made this book as clear and as brief as possible.
#2 The heart of cognitive behavioral therapy is a simple insight: you can change your feelings by changing your thoughts. Hundreds of studies have proven that this simple insight can be applied to relieve a wide variety of problems more easily and quickly than any other therapeutic technique.
#3 The twelve major emotional problems and the plans to treat them are listed below. The treatment plans follow a definite sequence, beginning with the most useful or general technique and proceeding to more specialized interventions.
#4 Worry is often the result of deeply held negative beliefs, and you can address those by reading chapter 15, Testing Core Beliefs. If worry persists due to deeply held negative beliefs, read chapter 20, Problem Solving.

Sujets

• Santé et bien-être
• Santé mentale & traumatisme
• Santé mentale
• Santé mentale
• Général
• Mood disorder

Informations

• Publié par: Everest Media LLC
• Date de parution: 07 avril 2022
• Nombre de lectures: 0
• EAN13: 9781669381556
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Matthew McKay and Martha Davis & Patrick Fanning's Thoughts and Feelings
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6 Insights from Chapter 7 Insights from Chapter 8 Insights from Chapter 9 Insights from Chapter 10 Insights from Chapter 11 Insights from Chapter 12 Insights from Chapter 13 Insights from Chapter 14 Insights from Chapter 15 Insights from Chapter 16 Insights from Chapter 17 Insights from Chapter 18 Insights from Chapter 19 Insights from Chapter 20 Insights from Chapter 21 Insights from Chapter 22
Insights from Chapter 1

#1

When you feel bad, you don’t have the time or energy to wade through simplistic pep talks, unrealistic success stories, or long-winded and obscure discussions of theory. So, we have made this book as clear and as brief as possible.

#2

The heart of cognitive behavioral therapy is a simple insight: you can change your feelings by changing your thoughts. Hundreds of studies have proven that this simple insight can be applied to relieve a wide variety of problems more easily and quickly than any other therapeutic technique.

#3

The twelve major emotional problems and the plans to treat them are listed below. The treatment plans follow a definite sequence, beginning with the most useful or general technique and proceeding to more specialized interventions.

#4

Worry is often the result of deeply held negative beliefs, and you can address those by reading chapter 15, Testing Core Beliefs. If worry persists due to deeply held negative beliefs, read chapter 20, Problem Solving.

#5

If you haven’t developed agoraphobia or significant avoidance due to the fear of panicking, chapter 7 will suffice. However, if you have reached a point where you are avoidant or agoraphobic, you’ll need to develop a fear hierarchy as explained in chapter 13 and work through chapter 14 so you can begin exposing yourself to your feared situations in gradual steps.

#6

The program for worry behavior prevention is in chapter 6. It is critical for limiting the excessive checking and overworking that grow out of fears of making mistakes or being criticized.

#7

The protocol for obsessional thinking starts with chapter 10, Defusion, because it’s simple and easy to learn. This technique will allow you to detach from many unwanted thoughts. But there will be some thoughts that trigger very high anxiety, and you will need a more powerful strategy for those.

#8

Phobias are generally classified into three categories: specific phobias, agoraphobia, and social phobia. Specific phobias are excessive or unreasonable fear of such things as flying, heights, animals, injections, blood, and so on. You avoid the object of your fear as much as possible.

#9

The basic treatment protocol for all phobias is the same, with the exception of agoraphobia. Agoraphobia usually starts with untreated panic disorder. The panic disorder must be resolved first by working through chapter 7, Coping with Panic. Then you can continue with the regular phobia protocol.

#10

When you’re depressed, your mood is sad and nothing seems interesting or pleasurable. You might sleep a lot more or less than usual. You feel restless and yet tired at the same time. It’s hard to concentrate or make decisions.

#11

If you still feel depressed after you’ve worked through these chapters, it may be because your core beliefs about your competence, worth, and so on are still generating the depression. Work through chapter 15, Testing Core Beliefs, and then chapter 16, Changing Core Beliefs with Visualization.

#12

When you have low self-esteem, you feel worthless, flawed, and incompetent. You are blind to your strong points and exaggerate your weak points. Your accomplishments in life seem trivial, and your failures loom large.

#13

To change your beliefs, you must first identify and change deep beliefs about your worthiness. Then, you must work through chapter 15, Testing Core Beliefs, to identify and change deep beliefs about your self-esteem.

#14

You should start your program by reading chapters 2, 3, and 4 to develop skills in using the Thought Journal. Pay special attention to limited thinking patterns, particularly magnifying, polarized thinking, overgeneralization, and shoulds.

#15

If you tend to get angry in specific, predictable situations, work through chapter 18, Covert Modeling, to develop a specific plan to change your behavior and practice a sequence of new, more effective responses.

#16

Bad habits are any recurrent behavior that you can’t seem to stop doing even though you know it has a negative impact on your life. Less severe habits, such as those mentioned above, can be improved significantly with the techniques offered here.

#17

To treat bad habits, you must first learn to control your stress and anxiety. Then, you must develop alternative responses to replace your old habits. Finally, you must develop solutions to difficult situations that have triggered the habit in the past.

#18

Because your avoidance is more on the level of procrastination and putting off rather than full phobia, you won’t have to develop a hierarchy and do brief exposure to feared situations to overcome it. Start with chapter 5, Relaxation, and work to become skilled at deep breathing and cue-controlled relaxation.

#19

If you’re still struggling with procrastination, it may be due to deep beliefs about your unworthiness or incompetence. You can identify and begin to change such beliefs by working through chapter 15, Testing Core Beliefs.

#20

The following chart presents every treatment plan in the book at a glance. To use it, locate a problem in the left column. Reading to the right, the number 1 appears in the column corresponding to the chapter you should work through first. The number 2 indicates the chapter teaching skills you should acquire second, and so on.
Insights from Chapter 2

#1

All of the cognitive techniques that have been developed and refined over the last six decades flow out of the simple idea that thoughts cause feelings, and many emotions are preceded and caused by a thought, however brief, fleeting, or unnoticed it may be.

#2

The cycle of thinking and feeling is called the thought process. You can change your thoughts, and therefore your feelings, by changing your interpretations of events.

#3

Cognitive therapy is just the first step in many different cognitive behavioral treatments. It can help you feel some immediate reduction in anxiety, depression, anger, perfectionism, low self-esteem, shame, and guilt.

#4

The event-thought-feeling sequence is the basic building block of emotional life. But the building blocks can become very jumbled and confusing. In real life, people typically don’t experience a simple series of ABC reactions, each with its discrete activating event, thought, and resultant feeling.

#5

The negative feedback loop is when a thought leads to a feeling, which leads to a thought, and so on. If your car wouldn’t start late at night in a bad neighborhood, the negative feedback loop might go like this: A. Event: Car doesn't start. B. Thought: Oh no! This is awful. I'll be late—and this is a dangerous street. C.

#6

You constantly describe the world to yourself, giving each event or experience a label. These labels and judgments are formed from the unending dialogue you have with yourself, a waterfall of thoughts cascading down the back of your mind.

#7

Automatic thoughts are often expressed in just a few essential words: lonely…getting sick…can’t stand it…cancer…no good. They are a shorthand way of expressing a group of painful memories, fears, or self-reproaches.

#8

Automatic thoughts are similar to direct sense impressions. They seem very believable, and you attach the same truth value to them as you do to sights and sounds in the real world.

#9

Shoulds are hard to get rid of because their origin and function is actually adaptive. They are simple rules to live by that have worked in the past. But they become so automatic that you don’t have time to analyze them, and so rigid that you can’t modify them to fit changing situations.

#10

The way we view a situation can lead to different automatic thoughts. For example, a woman who slapped a man in a crowded theater might think, She’s really going to get it when they get home, while a teenager might think, That poor guy. He probably just wanted a kiss, and she humiliated him. What a bitch.

#11

To others, we typically describe our lives as a sequence of cause and effect events.