Table Of ContentCOGNITIVE
CBT – WHAT IT IS, HOW IT WORKS, C
O
AND HOW TO USE IT G
N
I
T
Cognitive Behavioural Therapy (or CBT) delivers powerful tools you can I
V
BEHAVIOURAL
put to work to dramatically improve your life. E
B
In this book, psychologist Dr Stephen Briers clearly explains how CBT
E
works, gives you plenty of exercises to help put the theory into practice H
A
and reveals its effectiveness through stories from people, just like you,
V
who have used CBT to turn their lives around. I
O
THERAPY
U
• Understand what CBT is, its methods and models
R
• Put CBT to work to improve your mind and your life A
L
• Build practical, step-by-step strategies for tackling any problem T
H
• Learn how to overcome anxiety, depression, addiction and other E
R
destructive habits A
P
STEPHEN BRIERS 2nd Edition
Y
S
T
E
£12.99 CO P
& H
PERSONAL DEVELOPMENT OLL EN
ARR B
D C R
AVI IE
D R
GN S
SI
E
D
Visit our website at ES
www.pearson-books.com ERI
S
CVR_(BFRoIrE 3lo36n0g_ 0s1u_bSjEe_cCt VtRit.linedsd r e 1duce font size to fit width of barcode, i.e. PERSONAL DEVELOPMENT) 07/11/2014 15:56
brilliant
cognitive
behavioural
therapy
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brilliant
cognitive
behavioural
therapy
second edition
Dr Stephen Briers
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Pearson education Limited
Edinburgh Gate
Harlow CM20 2JE
United Kingdom
Tel: +44 (0)1279 623623
Web: www.pearson.com/uk
First published in Great Britain as Brilliant Cognitive Behavioural Therapy in
2009 (print and electronic)
Second edition published as Brilliant Cognitive Behavioural Therapy in 2012
(print and electronic)
rejacketed edition published 2015 (print and electronic)
© Dr Stephen Briers 2009, 2015 (print and electronic)
The right of Dr Stephen Briers to be identified as author of this work has been
asserted by him in accordance with the Copyright, Designs and Patents Act 1988.
The print publication is protected by copyright. Prior to any prohibited repro-
duction, storage in a retrieval system, distribution or transmission in any form
or by any means, electronic, mechanical, recording or otherwise, permission
should be obtained from the publisher or, where applicable, a licence permitting
restricted copying in the United Kingdom should be obtained from the Copyright
Licensing Agency Ltd, Saffron House, 6-10 Kirby Street, London EC1N 8TS.
The ePublication is protected by copyright and must not be copied, repro-
duced, transferred, distributed, leased, licensed or publicly performed or used
in any way except as specifically permitted in writing by the publishers, as
allowed under the terms and conditions under which it was purchased, or as
strictly permitted by applicable copyright law. Any unauthorised distribution or
use of this text may be a direct infringement of the author’s and the publishers’
rights and those responsible may be liable in law accordingly.
Pearson Education is not responsible for the content of third-party internet sites.
ISBN: 978-1-292-08336-0 (print)
978-1-292-08393-3 (PDF)
978-1-292-08395-7 (eText)
978-1-292-08394-0 (ePub)
British Library Cataloguing-in-Publication Data
A catalogue record for the print edition is available from the British Library
Library of Congress Cataloging-in-Publication Data
A catalog record for the print edition is available from the Library of Congress
10 9 8 7 6 5 4 3 2 1
18 17 16 15 14
Series cover design by David Carroll & Co
Cartoons by Bill Piggins except where noted
Print edition typeset in 10/14pt Plantin MT Pro by 71
Print edition printed by Ashford Colour Press Ltd, Gosport
NOTE THAT ANY PAGE CROSS REFERENCES REFER TO THE
PRINT EDITION
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Contents
About the author vi
Author’s acknowledgements vii
Publisher’s acknowledgements viii
1 So what’s so brilliant about CBT? 1
2 First principles 23
3 Common thinking traps – and how to avoid them 41
4 Grappling with negative thinking 59
5 Using behaviour to change your mind 81
6 Mapping out your problems 101
7 Beating the blues 129
8 Conquering anxiety 151
9 Taming anger 171
10 Boosting self-esteem 191
11 Breaking the cycle: using CBT to overcome
addictions and destructive habits 215
Afterword: over to you now 243
References and further reading 247
Useful websites 255
Appendix 1 Brilliant directory of online CBT courses,
computer-based tools and smartphone applications 257
Appendix 2 Example of a thought record 265
Appendix 3 Blank forms and thought record templates 267
Appendix 4 What to do if it’s not working 273
Index 277
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About the author
Before training as a clinical psychologist, Dr Stephen Briers
studied at Cambridge University where he was later employed
in child development research at the Winnicott Unit.
Today Stephen works clinically with both children and adults.
His various television appearances include four series of the
popular BBC parenting programmes Little Angels and Teen
Angels and Make Me A Grown-Up for Channel 4. He has for-
merly been a regular contributor to the Brain and Behaviour
column in The Times Educational Supplement and is author of
Superpowers for Parents.
He lives and works in Brighton with his wife and two teenage sons.
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Author’s acknowledgements
Many thanks to family and friends who have put up with me
during the writing of this book. I am sure we will all reframe
it as the best of times! Thanks also to the publishing team at
Pearson for all their hard work. I also owe a great debt to the
many clients who have provided the material on which many of
the case examples in this book are based. Names and identify-
ing details have, of course, been changed. Finally, I would like
to dedicate this book to you, the reader, for taking the time to
read it and having the courage to aim for a better future.
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Publisher’s acknowledgements
We are grateful to the following for permission to reproduce
copyright material:
Cartoon on p.16 by Chris Madden; Alamy Images: p.33,
imagestopshop / Alamy; p.37, INTERFOTO / Alamy; Savage
Chickens cartoon ‘Anger’ on p.183 by Doug Savage, cartoon
on p.218 from Cartoon Stock, www.cartoonstock.com; figure
on p.274 from Applied Cognitive and Behavioural Approaches
to the Treatment of Addiction, Mitcheson, L., Maslin, J. et al.
© 2010. Reproduced with permission of John Wiley & Sons Ltd.
Every effort has been made by the publisher to obtain permis-
sion from the appropriate source to reproduce material which
appears in this book. In some instances we may have been
unable to trace the owners of copyright material and would
appreciate any information that would enable us to do so.
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CHAPTER 1
So what’s so
brilliant about
CBT?
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