‘Worry’ is the epitome of non-productive distress, because although it is by definition distressing, it also impairs the person’s ability to resolve any problems that realistically underlie the worry. Equally, some people find that they have simply acquired the ‘habit’ of worrying, and as soon as one problem is resolved will find ‘another peg to hang their worry on’. And finally, there is the concept of ‘stress’. In this course, we define it as the pressure put on the person who may or may not suffer distressing worry as a result: some individuals seem to acquire a much greater ability to cope with ‘stress’ than others do.
Anxiety is one of the most common mental and emotional health issues globally, and one we’ve been trying to alleviate for a long time. Fortunately, we have Cognitive Behavioural Therapy (CBT in short). CBT is the most evidence-based (proven by science) approach to help people deal with their anxiety challenges and allow them to live the life they want.
CBT is one of the most commonly used approaches to tackle anxiety. Psychologists, therapists, and counsellors with appropriate training use it regularly in private practice and the NHS to help people deal with many mental health issues, including anxiety. CBT operates by focusing on how we think and how this, in turn, affects our feelings and behaviours.
Uncovering Automatic Thoughts
Changing Patterns of Limited Thinking
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3Introduction - Uncovering Automatic Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT].
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4Uncovering Automatic Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT]
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5Symptom Effectiveness
Worry Control with Cognitive Behavioral Therapy [CBT]
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6Understanding Feedback Loops
Worry Control with Cognitive Behavioral Therapy [CBT]
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7The Nature of Automatic Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT]
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810 Characteristics of Automatic Thoughts or Self Talk
Worry Control with Cognitive Behavioral Therapy [CBT]
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9Listening to Your Automatic Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT]
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10Recording Your Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT]
Changing Hot Thoughts
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11Learning to Identify Eight Patterns of Limited Thinking
Worry Control with Cognitive Behavioral Therapy [CBT]
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12Filtering
Worry Control with Cognitive Behavioral Therapy [CBT]
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13Polarizing
Worry Control with Cognitive Behavioral Therapy [CBT]
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14Overgeneralization
Worry Control with Cognitive Behavioral Therapy [CBT]
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15Mind Reading
Worry Control with Cognitive Behavioral Therapy [CBT]
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16Catastrophizing
Worry Control with Cognitive Behavioral Therapy [CBT]
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17Magnifying
Worry Control with Cognitive Behavioral Therapy [CBT]
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18Personalization
Worry Control with Cognitive Behavioral Therapy [CBT]
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19Shoulds
Worry Control with Cognitive Behavioral Therapy [CBT]
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20Exercise
In this exercise, choose the limited thinking patterns present in each example. There may be more than
one right answer.
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21Composing Balanced or Alternative Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT]
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22Using Your Thought Journal to Combat Limited Thinking Patterns
Worry Control with Cognitive Behavioral Therapy [CBT]
CBT Relaxation Exercises
Worry Control
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25Group of specific relaxation exercises
Worry Control with Cognitive Behavioral Therapy [CBT]
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26Abdominal Breathing
Worry Control with Cognitive Behavioral Therapy [CBT]
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27Progressive Muscle Relaxation PMR
Worry Control with Cognitive Behavioral Therapy [CBT]
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28Relaxation without Tension
Worry Control with Cognitive Behavioral Therapy [CBT]
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29Cue-Controlled Relaxation
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30Visualizing a Peaceful Scene
Worry Control with Cognitive Behavioral Therapy [CBT]
Thought Diffusion Techniques
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31Introduction to Worry Control
Worry Control with Cognitive Behavioral Therapy [CBT]
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32Worry System
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33Step 1: Relaxation
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34Step 2: Risk Assessment
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35Step 3: Worry Exposure
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36Step 4: Worry Behavior Prevention
Worry Control with Cognitive Behavioral Therapy [CBT]
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37Thought Diffusion & Mindfulness Introduction
Mindfulness
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38Types of Anxious Thoughts
Worry Control with Cognitive Behavioral Therapy [CBT]
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39The thought that
Worry Control with Cognitive Behavioral Therapy [CBT]
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40Labeling effect
Worry Control with Cognitive Behavioral Therapy [CBT]
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41Ditching the meaning
Worry Control with Cognitive Behavioral Therapy [CBT]
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42Metaphors
Worry Control with Cognitive Behavioral Therapy [CBT]
Reconnecting to your values
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43Understanding Mindfulness
Worry Control with Cognitive Behavioral Therapy [CBT]
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44Mindfulness Meditation
Worry Control with Cognitive Behavioral Therapy [CBT]
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45Acceptance of bodily sensations
Worry Control with Cognitive Behavioral Therapy [CBT]
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46ABS Meditation
Worry Control with Cognitive Behavioral Therapy [CBT]
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47Being with Anxiety
Worry Control with Cognitive Behavioral Therapy [CBT]