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认知与改变:CBT对情绪和行为的积极影响
$30.70
你是否总是怀疑自己?
《认知与改变:CBT对情绪和行为的积极影响》的作者柯瑞妮·斯威特(Corinne Sweet)为知名心理学家,人生导师,作家。
部分 关于思维、情绪、信念、行为的真相
第1章你是否想要改变目前的处境 /3
生活中的你是否有过以下困扰:焦虑、恐惧、拖沓、害羞,沮丧、抑郁、低落,不愿与人群接触,不愿与人交流,妄自菲薄、缺乏自信……意识到这些问题之后,你要回答的问题是:我是否想要改变这样的状况?如果想,认知行为疗法可以帮助你改变目前的处境。但请记住——严肃地对待这个问题,下定决心而后开始之后的改变之旅。
第2章 行为背后的奥秘 /29
你知道自己是谁、自己在想什么、又为什么那样做事吗?如果对面有个人在向你招手,你觉得他想做什么?那瓶水是半瓶满着还是半瓶空着?认知行为疗法就是让你认识自己、发现自己。开始这次神奇的自我发现之旅吧!
第3章 小心你的“坏念头” /57
你是否有“我这辈子完了……”“我永远成功不了”“没人喜欢我,我永远都不会受欢迎……”“我又失败了,失败就是我的代名词……”这样的强烈想法?这些想法会让你忽略一扇幸福之门关闭的同时打开的另一扇门。发现那些消极想法,用认知行为疗法理解情绪,你会更加快乐、豁达。
第4章 小心思维的“陷阱” /87
你是小熊维尼的朋友——屹耳吗?你认为这个世界上的事情不是黑就是白吗?你觉得命运一直在捉弄你吗?你是否感觉朋友们都不那么喜欢你?快要迟到时你是否会想老板肯定会开除自己,然后一切都完了?其实,生活没有你想得那么糟糕,你会这样悲观是因为那朵“小黑雨云”笼罩着你,而它就是你需要警惕的——思维误区。
第5章 直面自己的负面情绪 /115
如果你也想像《星际旅行》中的斯波克一样,...在一切灾难中保持镇定冷静,用惊人的速度分析问题,那么你就需要直面自己的负面情绪。和父亲习惯性的争吵,生活中焦躁易怒,害怕某些事情或事物,这些都是你需要直面解决的负面情绪。.使用斯波克式分析、认知行为疗法、“罪恶之花”训练,你可以卸下自我防御心理,向害怕的事情靠近,突破自我局限,成为更好的自己。
第6章 改变生活的工具箱 /143
为了采取行动改变自己、改变生活,你需要一个实用的工具箱。本章为你提供了一个彻底改变自己的工具箱。正所谓“千里之行,始于足下”,说一万遍不如真正地迈出一步。按照我们的步骤,一点一点地蜕变吧!
第二部分 CBT改变生活
第7章 征服心中的猛虎:焦虑症、恐慌症、心理创伤、强迫症和成瘾行为 /153
你是否因为担心儿子的安全而从来不让他离开你的视线?你是否害怕登上舞台进行表演?你是否惧怕给客户打电话或者与陌生人交流?你是否觉得自己的手很脏,所以一直洗手?你是否在雷雨交加的夜晚而蒙上被子战战兢兢?这些恐惧和症状都源自你的内心。运用减压法、沉思法、想象性思维法、暴露法和运动法,你可以征服那只驾驭你的猛虎。
第8章 战胜抑郁这朵“小黑雨云” /191
情绪低落、嗜睡、失眠、缺乏自信、抑郁、容易疲惫、健忘、易怒……这些坏情绪离我们并不遥远,失去积极乐观的心,一切功成名就都失去了本来的意义。你是否备受这些情绪的困扰?一次行动一小步,让自己恢复活力。行动起来,重拾幸福!
第9章 学会控制愤怒 /219
你是那种面对一点挑衅就会怒不可遏的人吗?在面对挑衅时,你会不经思考就破口大骂或者大打出手吗?你会在跟别人争论的时候翻旧账吗?如果你是一个易怒的人,那么你需要寻找一种方法,让自己变得更加平静和坦然。了解愤怒的根源,更深入地了解自己和愤怒,运用认知行为疗法化解愤怒,学会控制自己的愤怒。让自己变得坚强,拒绝软弱!
第10章 打造更好的自己 /243
你自信吗?你喜欢现在的自己吗?你可以随时调节自己的情绪吗?要想打造更好的自己,首先你需要培养自信心和自尊心。增强自我认同感,树立自尊心,学会承担责任,进行成本收益分析,适时地进行冥想和沉思,走上前进之路,克服所有障碍。你可以的!
通过翻译这本书,我更加坚定了一个信念:我们可以通过CBT的具体操作方法,让自己的生活更美好!也期待所有有幸与此书结缘的朋友,能够因为CBT而让生活变得更加幸福美好!
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