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Name : Mind Over Mood
Author: Dennis Greenberger
Co- Author: Christine A. Padesky, PhD,
Original Language : English
Genre: Self Help Book
Publisher : The Guilford Press
Publication Date : March 15, 1995
What It Is
This is a popular workbook that shows readers how to improve their lives using cognitive therapy.
Cognitive Behavioral Therapy is an active, structured, direct form of psychological treatment that has been shown to be highly effective with anxiety and depressive disorders.
CBT is based on the recognition that certain thoughts and behaviors accompany depression and anxiety.
The book is designed to be used alone or in conjunction with professional treatment.
Step-by-step worksheets teach specific skills that have helped hundreds of thousands people conquer depression, panic attacks, anxiety, anger, guilt, shame, low self-esteem, eating disorders, substance abuse and relationship problems.
Readers learn to use mood questionnaires to identify, rate, and track changes in feelings; change the thoughts that contribute to problems; follow step-by-step strategies to improve moods; and take action to improve daily living and relationships.
The book’s large-size format facilitates reading and writing ease.
Dennis Greenberger, PhD, a clinical psychologist, is the founder and Director of the Anxiety and Depression Center in Newport Beach, California.
He is a past president and Founding Fellow of the Academy of Cognitive Therapy, and has practiced cognitive-behavioral therapy for more than 30 years.
Christine A. Padesky, PhD, clinical psychologist, is a Distinguished Founding Fellow of the Academy of Cognitive Therapy and recipient of their Aaron T. Beck award. Coauthor of six books and an internationally renowned speaker, she received the Distinguished Contribution to Psychology Award from the California Psychological Association.
Her Center for Cognitive Therapy in Huntington Beach, California, hosts www.MindOverMood.com, a website for the public.
A brief Introduction on the Subject Of This Book:Cognitive Therapy.
Cognitive therapy or cognitive behavior therapy is a kind of psychotherapy used to treat depression, anxiety disorders, phobias, and other forms of mental disorder. It involves recognising distorted thinking and learning to replace it with more realistic substitute ideas.
Cognitive behavioral therapy was invented by a psychiatrist, Aaron Beck, in the 1960s. He was doing psychoanalysis at the time and observed that during his analytical sessions, his patients tended to have an internal dialogue going on in their minds — almost as if they were talking to themselves. But they would only report a fraction of this kind of thinking to him.
Beck realized that the link between thoughts andfeelings was very important. He invented the term
automatic thoughts to describe emotion-filled thoughts that might pop up in the mind.
Beck found that people weren’t always fully aware of such thoughts, but could learn to identify and report them. If a person was feeling upset in some way, the thoughts were usually negative and neither realistic nor helpful.
Beck found that identifying these thoughts was the key to the client understanding and overcoming his or her difficulties.
Beck called it cognitive therapy because of the importance it places on thinking. It’s now known as cognitive-behavioral therapy (CBT) because the therapy employs behavioral techniques as well.
The balance between the cognitive and the behavioral elements varies among the different therapies of this type, but all come under the umbrella term cognitive behavior therapy.
CBT has since undergone successful scientific trials in many places by different teams, and has been applied to a wide variety of problems.
Cognitive therapy focuses on present thinking, behavior, and communication rather than on past experiences and is oriented toward problem solving.
Cognitive therapy has been applied to a broad range of problems including depression, anxiety, panic, fears, eating disorders, substance abuse, and personality problems.
Therapy may consist of testing the assumptions which one makes and looking for new information that could help shift the assumptions in a way that leads to different emotional or behavioral reactions.
Change may begin by targeting thoughts (to change emotion and behavior), behavior (to change feelings and thoughts), or the individual’s goals (by identifying thoughts, feelings or behavior that conflict with the goals).
An important advantage of cognitive behavioral therapy is that it tends to be short, taking five to ten months for most emotional problems.
Clients attend one session per week, each session lasting approximately 50 minutes. During this time, the client and therapist are work together to understand what the problems are and develop new strategies for tackling them.
CBT introduces patients to a set of principles that they can apply whenever they need to, and that’ll last them a lifetime.
Contents of The Book
How “Mind over mood” can help you
Understanding your problems
It’s the thought that counts
Identifying and rating moods
Setting personal goals and noticing improvement
Situations, moods, and thoughts
Where’s the evidence?
Alternative or balanced thinking
New thoughts, action plans, and acceptance
Underlying assumptions and behavioral experiments
Understanding your depression
Understanding your anxiety
Understanding your anger, guilt, and shame
Maintaining your gains and experiencing more happiness.
What The Book Talks About
In a nutshell, Greenberger/Padesky set out a series of sequential exercises based upon the concept of the “thought record”. The idea is to:
1. identify the situation giving rise to the mood (the who, what, where, when);
2. identify the mood itself (fear, anger, anxiety, sadness etc.) and rank the intensity of the mood (100% depressed? 40% irritable?)
3. identify the automatic thoughts triggered by the situation and the mood (what was going through my mind, what am I afraid might happen, what memories are triggered etc.) and in particular the “hot thought” that gives rise to the mood (“nobody cares about me”, “the emotional pain is unbearable”, “I’m having a heart attack” etc.)
4. consider the evidence that supports the “hot thought” (without “mind reading” by attributing the response of the non-caring person who may simply be preoccupied, and without subjective “interpretation” of facts such as “heart racing, sweaty” etc.)
5. consider the evidence that does NOT support the “hot thought” (what experiences have I had that don’t support that “hot thought”, what would my best friend tell me, what have I learned from prior experience in comparable situations etc.)
6. consider an alternative or more balanced thought, summarizing all the evidence both supporting the “hot thought” and not supporting that “hot thought”, and taking into consideration what’s the worst possible outcome, best possible outcome and most realistic or likely outcome.
7. re-evaluate the mood (sadness, grief etc.) and its intensity after going through the exercise. If I was feeling 40% irritable before, is that now reduced to 20%? If the negative mood is not diminished, do I need to reconsider the evidence supporting the hot thought, both positive and negative? Is there a deeper-rooted “core thought” or assumption that I need to address? Will I need to change the situation before I can change the mood?
Best Place to Buy The Book
The best place I recommend you buy the book is on Amazon. The price there is fair and according to my research, it is the most trusted online store at the moment. It will also be very convenient for you to buy there if you were planning to do more online shopping today.
This is a great book especially for people interested in this field of science.
It really comes in handy in helping people understand the importance of CBT.
Feel free to leave in your comments as well
as your questions.
I hope you found this review useful to you.