Author: Avy Joseph

Binding: paperback

Release Date: 01-01-1772

Details: At the heart of this book lies a simple but profoundly useful most people trying to undergo some kind of personal change are not prepared for the discomfort present at the beginning of the process of change. Such discomfort sometimes causes them to sabotage their own efforts. This book makes the most of Cognitive Behavioural Therapy techniques to help the reader deal with that discomfort - and go on to make the changes they seek. This book is written for those who wish to take a step by step approach in i) what they want to achieve ii) their unhealthy goal-sabotaging beliefs, thoughts, actions and emotions iii) healthy alternatives to the above iv) how to go about mediating this change v) strategies and techniques to help them focus on their goal whilst tolerating the discomfort and learning to stretch their comfort zone vi) the obstacles that appear during the process of goal achievement and how to overcome them CONTENTS Ch 1. Understanding CBT for goal achievement Brief history of CBT Theory made simple Basic Principles Healthy and Unhealthy beliefs Want to vs Have to Bad vs Awful Difficult vs Unbearable Self Acceptance vs Self Damning Ch. 2 Your Goals Rflect on what you want SMART goals Current goal sabotaging beliefs Goal achievement beliefs to support your SMART goal Personally Persuasive reasons Ch. 3 Obstacles to goal achievement Emotional obstacles Habitual or Behavioural obstacles Cognitive obstacles Environmental obstacles Ch.4 Tolerating tension and discomfort Why do we feel tension and discomfort when we want to change? Focusing on the goal How to tolerate the natural discomfort Ch.5 Developing cognitive skills through your internal dialogue Internal dialogue Your hot thoughts How to change internal dialogue Past, present and future expressions Constructive internal dialogue Force and rigour Ch. 6 Using Imagination and visualisation first Start with your imagination Internal dialogue Future image Repetition Ch 7 Accepting possibility of failure and disappointment Accepting Failure Accepting Disappointment Responding to Failure and Disappointment Ch. 8 Develop resiliency Challenges Resources for resiliency and how to access them cognitively Cognitive disputing skills Ch 8 Action and responsibility Accountability and action Be open and learn from failures and disappointment Acknowledge and express your feelings appropriately Take appropriate risk Do it again Ch 9 Develop a healthy philosophy of balance Short term comfort Long term gain Balance Fallibility