Travis Wells

“Gradually working your way up to your most feared situation using a step-by-step approach is called "systematic desensitization." Systematic desensitization allows you to challenge your fears gradually. It gives you confidence as you pass through the steps successfully and teaches you skills for controlling your anxiety and panic in increasingly difficult situations..”
― Travis Wells, Cognitive Behavioral Therapy: A Beginners Guide to CBT with Simple Techniques for Retraining the Brain to Defeat Anxiety, Depression, and Low-Self Esteem

“Learn to identify your problems and issues more concretely Become more aware of your mood and emotions Develop an understanding of negative automatic thoughts Learn to challenge the assumptions that you make in your mind Start to distinguish between what is fact and what is just a thought Make sense of overwhelming problems by breaking them down into smaller, more manageable parts Begin to look at situations from a different and more positive perspective Learn strategies for facing your fears and anxieties Stop hiding behind avoidance techniques Learn to avoid cognitive distortions, generalizations, and “black and white” ways of thinking Stop being so hard on yourself and taking the blame for things that are not your fault nor your responsibility Stop focusing on how you think things should be and learn to appreciate how they actually are Set and achieve goals for better, long-term mental health”
― Travis Wells, Cognitive Behavioral Therapy: A Beginners Guide to CBT with Simple Techniques for Retraining the Brain to Defeat Anxiety, Depression, and Low-Self Esteem