Cognitive Behavioral Therapy: Simple Techniques to Instantly Be Happier, Find Inner Peace, and Improve Your Life

by Olivia Telford

Would you like more happiness, inner peace, and self-confidence in your life?

Are you ready to take charge of your unruly mind once and for all?

Your thoughts make you or break you. How you see yourself and the world shapes your entire life.

To achieve the relationship, career, and lifestyle of your dreams, you need to understand how the human mind really works. That’s where Cognitive Behavioral Therapy (CBT) comes in. It’s a simple but brilliant approach that will show you exactly how your thoughts rule your life.

Millions of people have used CBT to retrain their brains. You can join them today.

In Cognitive Behavioral Therapy, you will discover exactly how to reinvent yourself, handle everything life throws your way, and find true happiness. It’s safe, drug-free, and scientifically proven to work. Using powerful exercises you can do at any time and place, you can choose a brighter future. You will

Why your actions, thoughts, and feelings are intertwinedHow to release regret and shame foreverHow to break free from intrusive thoughts and obsessive behaviorHow to supercharge your communication skills and build better relationshipsAnd much, much moreYOU HAVE A CHOICE.

Will you choose to stay stuck in the same old, familiar thought patterns that keep making your life hell? After all, that’s what most people do. It’s called the “comfort zone” for a reason!

Or are you brave enough to take a long, hard look at yourself and improve for the better? Do you dare make the leap, take back your destiny, and live your best life?

Get Instant Access to the Most Popular, Effective Mind Hack in the World by Clicking the "Buy now with 1-Click" Button at the Top of the Page.

Genres: Self Help, Psychology, Nonfiction, Mental Health, Health, Personal Development, Neuroscience

166 pages, Kindle Edition

First published April 27, 2020

About the author

Olivia Telford is a bestselling author who writes practical, research-based books on CBT, mindfulness, and minimalism, helping readers simplify daily life, reduce stress, and live in the present moment.

Her books have sold more than 130,000 copies worldwide, led by her bestseller, Cognitive Behavioral Therapy. Her newest book, Stop Overthinking, shows how to calm anxiety, quiet mental noise, and think more clearly.

Born in Vejle, Denmark, Olivia draws inspiration from Scandinavian simplicity and modern psychology. Outside of writing, she enjoys reading, cooking, beach days, and time with friends.

Learn more at oliviatelford.com

Reviews

[Benoit Lelièvre · Rating 1 out of 5]

I only have myself to blame for this.

I got swindled into purchasing this eBook by my Amazon algorithm like a rookie and it wasn't cheap (9,99$). When you're dealing with self-help and psychology, you should always check WHO is writing the book and whether this person has actual legitimacy on the topic she's discussing. Olivia Telford isn't a therapist. She looks very young for starters (25 years old max) and she's one of these laptop millionaire type of authors who's making money writing books on SEO-friendly topics. While she's written other books on CBT, Olivia Telford has also written on other Instagrammable topics like minimalism, mindfulness and hygge.

Oh and another way of knowing what kind of book you're getting into is to look where the blurbs are coming from. I found some for only one of her books (the one on minimalism), which has blurbs coming from authors of similar books AND from the author of Western Romance novel.

Now, why do I have such a problem with the content of this book. Well, for starters it presents Cognitive Behavorial Therapy as a self-help tool. I'm sure it can become that after years of therapy. But the way it's packaged in this book makes it seems like a pick-up-and-go type of thing: quick definitions, lists (lots of lists), practical exercises without the soul-searching and the tough work of exploring your past, etc. I'm a big believer in therapy, but it's not something you can cut corners with. You need to do it proper and to do it proper, you need a therapist more than you need this book.

But perhaps the most infuriating crime against common sense this book does is to trivialize mental illness. This book is structured in a series of chapter on how to use CBT to help with a wide array of problems and the one on depression is pretty alarming. This is a quote from the book: "CBT therapists believe that depression is caused by negative thoughts (the cognitive triad), negative self-schemas, and faulty thought process." You can't say that. Especially to people who suffer from depression. I work with them a lot through my volunteering at a suicide hotline and they feel enough shame about their condition and struggle enough to ask for help, if any of them read this they're going to feel like it's their fault if they have this illness. It's a chemical imbalance in the brain that CAUSES negative thoughts and not the opposite. The goal of therapy is to search why and explain them. Not to make them magically go away. I'll stress this again, you need a therapist for that.

Telford does the same thing with other problems like anxiety or jealousy, but this chapter was by far the worst. I don't think anything she's written is necessarily false, but I think how she presents it and market it is meant to exploit the need people have to feel better and to present themselves as someone who's balanced and happy. I mean look at the author's Amazon bio:

"Olivia is a big believer in gratitude and appreciating the simple things in life. She believes that more does not mean happier and that it is about setting yourself free from the all-consuming passion for possessing.

She's made it her mission to share her lifelong experiences and comprehensive research on the many benefits decluttering, mindfulness, and cbt have to offer."

I only have myself to blame for this, but I felt like it was my duty to tell people. This book trivializes mental health issues and treats them like something you can control and master alone. This is dangerous.

[Khurram · Rating 5 out of 5]

Changing thought to change the world

This is an excellent book. It is easy to follow, with real-life examples and techniques. This self-help book will explain CBT techniques and how they can be used to combat mental health problems like anxiety, depression and more. As it says in the book, if you are on medication, always check with a doctor before making any changes to medication.

This technique, explanation, and exercises in this book will give you a starting point and are 20% of the work. The other 80% has to come from you, and changes will not happen as soon as you read this book. This is just the first step in a new direction and new way of thinking.

Even if you do not suffer for any mental illnesses, (or like me don't think you do), you just would like to be change your way of thinking or reacting to situations this is a great book yo read, learn from and put into practice.

[luna_inthesouth · Rating 4 out of 5]

Bought a Blinkist acc , and now watch me read 10 self-help books a day!! we all know, that most of them can be summarized in a 2-page essay and still deliver the message perfectly!
(not sacrificing quality over quantity, obv)

[Sylwia · Rating 4 out of 5]

For a beginner's super easy guide to CBT: ⭐⭐⭐⭐

In comparison to all other mental health books I've read as a mental health professional: ⭐⭐.9

[Stan Dunn · Rating 3 out of 5]

I have two general comments concerning this self-help book.

First, I was interested in the title because I have a strong interest and practice in Stoicism and there is a strong relationship between Stoicism (capital S, of Marcus Aurelius) and CBT. There are lines in the book that do hint at this relationship but do not fully explore it. Perhaps the author could follow this volume with another than more fully explores CBT and Stoic philosophy. The resources on Stoic philosophy are very rich and there are authors and practitioners who bring Stoicism into their CBT practice (such as Donald Robertson). One example of the commonality is location 133 "What really matters is the belief someone has about that event" and another at location 1849, "Ultimately, you are the one in control." There are other hints, through the book, if you read carefully - of course, the Stoic dichotomy appears at location 284 with "3. Fallacy of Change." Having studied Stoicism for a while now, it was interesting to see the more practical implementation in terms of a therapeutic implementation.

On the other hand, if this text is purported to be a self-help manual to help the patient treat depression and anxiety, insomnia, and OCD, then I think the warnings have to be stronger than the reader should consult with a licensed healthcare professional. In the "second half" of the book, where the author talks about procrastination, assertiveness, mindfulness, and jealousy (for example), I think the CBT approach as outlined is more benign and relatively safe. I strongly disagree with the author that biologically-based illnesses such as depression, anxiety, and OCD can be successfully treated for the long term by CBT alone is very hard to believe. While the author does include a few cautions for the reader to consult with a healthcare provider, I don't think these warnings are strong enough.

In summary, I think this would be a good self-help book for a patient to work through with a licensed healthcare professional. There are exercises in here (such as "Spotting your ANTs and weighing the evidence") that should really be done in collaboration with a licensed professional. The second half of the book is more benign and when it comes to procrastination, or feelings of guilt this might be sufficient. But the book finishes addressing addiction and the "CBT revolution" and that scares me.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.

[Leanne · Rating 3 out of 5]

I never finished the book so take my review with a grain of salt. As someone who has a BA is Psychology who is use to reading more academic/research heavy books, I found the read to be very watered down. The beginning felt like I was reading articles someone wrote on a self help blog. That being said, I think it is great that the author wrote the book in a way that makes CBT accessible to everyone. It could prove a great resource for those without access to professional services. However, I would also be warey as the author tends to make flashy claims like "Instantly Overcome Depression". While CBT can be greatly beneficial for coping with depressive feelings by changing your thought patterns. There is no magic pill cure for anything. Making such claims is quite frankly irresponsible and could leave desperate readers thinking there is something wrong with them when their Depression or other disorders aren't "instantly" cured. Just food for thought.

[Shako · Rating 5 out of 5]

Wow! This book is the best in CBT. It is presented well. Explains depression. Gives different prespective to the same situation. How people act different because of depression, not just clinically but to any person who needs help to raise. Who's thoughts go round and round in circles? who is stuck in life? must read this one. Gives clarity in a bird's eye view. Perfect for all ages, no one escapes depression, Level of depression may vary but it is present. Has work sheets.

I received a free copy of this book and am voluntarily leaving a review.

[Sarah Gomaa · Rating 2 out of 5]

I have purchased the book from Amazon audible and I want my 1$ back. It's not worth it, it's full of information that you could find anywhere else, I think there is not much efforts or thinking put in this book.

[Allen · Rating 5 out of 5]

Of my lists of books to read, I wasn't too excited about reading this one. While I thought it might be interesting to learn a bit about CBT, it wasn't currently a priority in my busy life. I started reading it because I said I would do a review on it, but I followed through and am posting this review because it turned out to be quite a different experience than expected.
Looking over the Table of Contents, I got excited to see not chapters with general information on CBT but ones that focused on specific issues that I and many of the people I know face on a daily basis from anxiety to procrastination and many more.
I almost changed my mind again in chapter 1 when Olivia Telford lets us know that CBT requires effort, and that homework is a big part of it. That can sound daunting if you're struggling with something like anxiety. But she does a great job at giving just enough background and then explaining principles in an understandable and usable way. Then she helps apply that information to the exercises so they're even more meaningful and effective. As I went through the book, rather than feeling like it was hard work I felt a sense of anticipation to use my notebook and do the exercises - and that's saying something because I really, REALLY don't like writing things down!
This book is not slow and is not a dry read. In fact, there are parts you might even skip - if you don't have insomnia, for example. What it IS, is informative, applicable, simple to navigate, and if you invest enough in yourself to read it and apply what you learn, it could literally elevate your life to a whole new level. If that interests you, do not pass on this book. If it does not interest you - maybe if you're depressed, for example, reading this book might help change that. You have nothing to lose, and a whole lot to gain!

[Makayla Leko · Rating 3 out of 5]

3 stars??? this book is good for beginners learning about cbt and psychology because it doesn’t get deep into the information. anyways was good but could be better!

[Kasia Kulma · Rating 3 out of 5]

I was looking for a book that would give a general overview of CBT, it's history, philosophy and application. Telford's book did the job, just about: it covers the principles of CBT, including it's different flavours (MCBT, DBT, etc.) and applications (mental health issues like depression or anxiety, as well as everyday goals like procrastination or assertiveness). However, the book is pretty simple, if not superficial, and written like a school essay, so if you look for a more engaging and informative book, this may not be the best choice. Still, it will do as a primer on the topic.

[Prathiksha · Rating 4 out of 5]

4.5 ⭐

Such an important and useful book. This is definitely going to be one of the books that I will keep going back to and practice the techniques.

[Monica · Rating 3 out of 5]

3.5, not 3 and definitely not 4 stars.

As a marketing professional, I can tell you that the choice of the title is good. It is also misleading and a dangerous promise to people that could be at their wit’s end dealing with some difficult mental conditions. As a person interested in some actual CBT techniques, the book is ok, but lacking.

You need a mental health care provider, specialized in CBT and with some life experience behind them as well, to guide you through depression, anxiety, ocd, adhd, and whatever else might be happening with you. That’s if CBT is the right approach for you.

The book does not state it clear enough that you need a professional’s help. Put that thing on the cover, front and back, and disclose that every time you give advice.*

Mental health is/has to be like a high end custom made outfit, cut to order, specific for the wearer/patient. This “mental health care for all” approach in many “self-help” books, including this one, looks more like a greasy fast food meal delivered to your white cloth dinning table. Not what you ordered. Not what you were expecting. It is food, but it could cause some medical issues now and in the long term.

Yes, therapy helps, everyone. I’m of the belief that absolutely EVERYONE could benefit from mandatory 20 sessions every couple of years or so, from middle school on, if not earlier. I mean, who doesn’t have problems? Whose life is perfect? And I’m including here those that delude themselves about the one or the other, not having problems or their life being pure perfection.

But other than that, yes, stoicism comes through a bit, logic, Buddhism also, meditation too, so, it’s a bit like speaking “Vulcan”, but that’s why I like CBT.

As for the book title and conviction behind it, the idea that you can heal yourself of depression, etc., I’d have been a bit more cautious with stating it like that. The one thing that people with chronic depression DON’T need is false hope and another failed attempt at getting their life on track. They might need meds for a chemical imbalance, at least in the short run, and then an actual therapist that can monitor and help them walk the path towards better days.

Breathe, take what you can out of this book, because it does have some very good parts, and make an appointment with a therapist. I’d suggest* a full blood panel, too, especially iron, thyroid hormones and antibodies, vit D, and anything else that you know you’re needing to look at. Your depression could be a mineral/vitamin/hormone imbalance, it could be genetic or temporary, but it could be chemically caused. The therapy is needed no matter what, so book that appointment anyway.

*Oh, so here comes my disclaimer! I’m not a therapist, I’ve just studied clinical psychology and other therapies like somatic experiencing, etc., stoicism (the Marcus Aurelius and the Ryan Holiday version), Buddhism, yoga, etc., for the past 25 years, with a degree in psy. But, I’m not a therapist, so please, do yourself a favor, and CONSULT A PROFESSIONAL, a medical doctor for the blood panel, and a psychologist/therapist for the reasons behind depression, anxiety, etc., etc..

Good luck.

[Felicity · Rating 1 out of 5]

Extremely over-simplified explanation of CBT and its benefits and applications, and a lot of Telford’s statements are simply incorrect.

This book does include some legitimate CBT techniques and basic explanations of the applications of the therapy technique, but it misses out on so many key caveats that it just isn’t worth reading in favour of another self-help book. Nobody is qualified enough to be writing THAT definitively about any kind of therapy, never mind this author, who isn’t a therapist!

[Bryce from the Shelf · Rating 4 out of 5]

Olivia Telford’s take on CBT and it’s honestly super practical, she breaks stuff down in a way that makes sense without getting overly technical.

One part that stood out to me was when she said, “You are not your thoughts, but rather the observer of them,” which hit hard—it’s a reminder that just because a thought shows up doesn’t mean it’s true or worth hanging onto.

The way she guides you through identifying distorted thinking and challenging it feels doable, like something I could apply in real time when stuff starts to spiral.

[Keith Bear · Rating 4 out of 5]

The emphasis on this self-help book is to focus on yourself in the now and manage your problems by helping you change the way you think and behave. It won’t be easy, but if you can commit to practicing the exercises in this book, then you will see a positive change with your behavior and emotions. This self-help book will help you realize that you don’t have to be at the mercy of your negative thoughts or emotions. Thanks Olivia!

[Sarah Cupitt · Rating 4 out of 5]

Do I need a shelf for re-reads? (but I have the perfect amount of shelves sarah you don't have room for more unless you remove one of them *sigh*) Note to self: re-read this in 5 years time.

In short, Everyone has negative and disruptive thoughts from time to time. The point of CBT isn’t to suppress these thoughts but rather to identify them when they occur, reexamine them, and prevent them from leading you down the wrong path.

Notes:
- at its core, CBT centres on the impact of the stories we tell ourselves and how they shape our thoughts, emotional responses, and behaviour
- One of the earliest forms of CBT dates back to 1955, is the ABC model, and it explains the basic principles rather concisely. Stands for activating external events; B stands for beliefs; and C stands for consequences or resulting behaviours.
- The roots of depression are often tied to what therapists refer to as our self-schema. A schema is a set of beliefs and expectations about a person, thing, or scenario. Everyone possesses schemas about various aspects of life, and we all possess self-schemas, which influence the perceptions and beliefs we have about ourselves.
- Progressive Muscle Relaxation (PMR)
- Insomnia is a common problem. CBT-I is a special form of CBT designed to improve sleep patterns. CBT-I entails learning about sleep and insomnia, stimulus control and sleep scheduling, cognitive restructuring, and learning to relax.
- signs of addiction include: feelings of withdrawal when you try to stop the behavior; losing interest in hobbies you used to enjoy; feelings of shame; and a disinterest in your appearance.
- CBT is about doing – taking action to break harmful cycles of faulty processing and compulsive behavior. MBCT is about being. It’s about paying attention to the present moment in a way that keeps you from obsessing over the past or the future. This is called being in a mindful state, and it’s proven to create a more calm, safe, and peaceful well-being.

Quotes:
- “Anxiety motivates us to act.”
- Working on anxiety is scary. You will need to move beyond your comfort zone and embrace the things that frighten you. To keep yourself motivated, take a moment to write down how anxiety limits your life and why you want to get better. How will things look when you are no longer afraid?
- “insomnia can become a learned response. It takes a conscious effort to re-learn the art of sleeping well.”
- “You’re more likely to have a relapse if you’ve been feeling tired or stressed.”

[a ☆ · Rating 5 out of 5]

such a great quick read! it really got to the point and laid out everything you need to know clearly and simply. because of the length and simplicity, it felt a bit like an extended article rather than a book, but i think that's actually ideal for those looking to get an understanding of cbt and its different applications.

i really loved how each chapter focused on a different issue which could be broken down using cbt. there were some areas that i hadn't even considered cbt being applicable to - like with insomnia, for example. the exploration of cbt's different applications emphasised how this particular technique is so helpful to know because it can be used for much more than just dealing with depression and anxiety, on which a lot of the material i've read about cbt focuses.

i also really loved the exercises - i saved most of them and did some of them while reading the book. they all help to cement the concepts that are being talked about in the chapter, and cause you to actively consider situations with the processes associated with cbt.

this book was honestly so great and really helped me get a better understanding of cbt, one that's much more than 'just change ur Depression Thoughts TM and u will b fine!' which was all i could ever seem to find when searching up the technique beforehand. i especially love how it talks about relapses, too, as i think a lot of self help books seem to neglect the fact there might be instances where the 'help' doesn't seem to do enough. although perhaps not a very detailed and in-depth look into the ins and outs of cognitive behavioural therapy, this book definitely provides a brilliant explanation on cbt, its applications, and how to use it to deal with our issues.

[Synthia Salomon · Rating 4 out of 5]

Book of the day!

CBT IS a psychological intervention or treatment that can be applied to a range of problematic conditions, disorders, and mental health issues.

CBT centers on the impact of the stories we tell ourselves and how they shape our thoughts, emotional responses, and behavior. The treatment recognizes that sometimes the stories we tell ourselves, including the core beliefs we hold about ourselves and the world, may be inaccurate or be detrimental to us in some way. These beliefs can lead to behavior and thinking that can cause any number of problems.

CBT comes in a number of flavors, so to speak. One of the earliest, dating back to 1955, is the ABC model, and it explains the basic principles rather concisely. A stands for activating external events; B stands for beliefs; and C stands for consequences, or resulting behaviors. For example, an outside event happens, and how you react to it depends on what you believe and the kind of story you tell yourself.

There are many factors that determine our beliefs. They include genetics – which play a role in determining our personality – as well as our upbringing and the environment we live in. These factors can lead us to interpreting events in a way that may not reflect reality, particularly when it involves someone or something we care deeply about. To put it simply, these factors can work together to create a distorted worldview.

Not only that, negative stories and thought patterns can lead to a cycle of thinking that acts like a trap – one that can seem impossible to escape from. It can result in depression, anxiety, stress, insomnia, obsessive compulsive behaviors, as well as harmful behaviors that are associated with addiction, jealousy, and procrastination.

[Jung · Rating 5 out of 5]

*** I LOVE THIS BOOK ***

The book "Cognitive Behavioral Therapy: Simple Techniques to Instantly Be Happier, Find Inner Peace, and Improve Your Life" by Olivia Telford delves into one of the most effective mental health treatments available. Cognitive Behavioral Therapy (CBT) is explored as a means of tackling symptoms of depression and anxiety by addressing negative thought and behavior patterns. By challenging these patterns, individuals can break free from debilitating periods of low mood and anxiety.

CBT revolves around the stories we tell ourselves and how they influence our thoughts, emotions, and behavior. It acknowledges that these stories may be inaccurate or detrimental, leading to a cycle of negative thinking that contributes to mental health issues. Through techniques like cognitive restructuring, individuals learn to identify unhelpful thoughts, weigh evidence for and against them, and develop more rational alternatives.

The book discusses how CBT can be applied to various mental health issues, including depression, anxiety, and addiction. It emphasizes the importance of identifying and challenging faulty beliefs and thought patterns to break free from cycles of negativity. Techniques such as exposure therapy and mindfulness-based cognitive therapy are also explored as effective tools for managing anxiety and preventing relapse.

Overall, "Cognitive Behavioral Therapy" offers practical strategies for improving mental well-being and finding inner peace. By understanding and implementing the principles of CBT, individuals can overcome challenges, cultivate self-compassion, and lead happier, more fulfilling lives.

[Jamie Bee · Rating 5 out of 5]

Insightful, Practical Guide to CBT

I have read several books by Olivia Telford, the others on minimalism and hygge, and I was interested to see what her take on a very different topic like cognitive behavioral therapy would be. I have read several books on CBT and found them to be confusing or impractical. As CBT is grounded in science, it needs to be explained in a way that a layperson could understand and ideally in a practical manner as well, which pretty much every other book I've read on CBT has failed at. I'm happy to say that Ms. Telford has made both an easily understandable book and a practical one. She clearly lays out what CBT is, including its history and variations. Then she leads the reader through ways that CBT can help in a variety of situations like depression, insomnia, anxiety, addiction, and even nonclinical mental issues like procrastination. She gives several tools along the way, most of which can be used for more than one problem. While each individual section is brief, if followed, it would give you insight into your thoughts and give you ways to break the chains that hold you back. All in all, I thought this book was a wonderful introduction to cognitive behavioral therapy as well as a practical, hands-on guide if you believe self-help would assist you with any of the book’s subjects.

I received a free copy of this book, but that did not affect my review.

My book blog: https://www.readingfanaticreviews.com

[Wendy Halter · Rating 5 out of 5]

I loved this book!!! Simple, Quick Read!! Ms. Telford provides a basic understanding of Cognitive Behavioral Therapies as it was easy to read and understand. Sometimes, we all need a little nudge to get us back on track when we face some life-altering event. That life-altering event could be excessive worry, trouble in the workplace, or just being down in the dumps OR can be due to the loss of a loved one, divorce, loss of a job, etc. Each chapter provides a basic explanation, suggested questions to ask yourself to assist you on the path to healing. The book assists in identifying areas of thinking errors/distortions and provides examples of how to use the questions/skills to apply to your specific situation. I liked that I could use the book myself without having to pay hundreds or thousands of dollars for therapy, and suggested that I could ask for assistance from a trusted friend or family member. I personally liked that it gave me enough of a foundation to seek and when to seek competent mental health professionals. Ms. Telford frequently advises seeking a medical/mental health professional if additional support is needed as well as an idea of the expected length of therapy.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.

[Cindy Bahl · Rating 5 out of 5]

Excellent work! I want to be upfront and say that I have had serious depression and anxiety since I was 8 years old. I'm on medications and expect to be for the rest of my life. My family history has a very strong pattern. However, CBT is a fantastic tool and I'm forever learning more about it as it is one of the tools in my bag to be mentally strong. I love that this author doesn't talk down to us. She doesn't make the mistake to treat those with mental heath conditions as if they were also mentally challenged. Meaning, she doesn't think we need to be treated differently and are unable to understand things...simply because we have depression. You have no idea how many mental health professionals do this to us. I appreciate that while she does make a strong case for using CBT when possible, she is upfront that you should always consult with your doctor. And while she is hopeful that CBT will work for you and you may be able to get off the medications, she understands that may not be true for everyone. Of course, because she understands we are adults, she knows we will ultimately have these conversations with our doctors. Overall, I very much found the book helpful.

[Debiprasad Bandopadhyay]

https://www.amazon.com/author/dbando

Book Review: Cognitive Behavioral Therapy written by Olivia Telford.

For our survival, other than air, water and food, we need a normally functional mind to carry on with our daily activities and also enjoy our life experiences.

But occasionally we all fall prey to mental depression and agony, as things do not always go our way. This is an excellent book that can easily be called a handy workbook to deal with our habit of negative thinking, by quickly identifying the root causes by ourselves and then follow the instructions given in the book with positive results, without requiring to consult any psychiatrist, for most of the cases.

Since majority of us are living our life with some nagging mental issues that need to be resolved to lead a happy normal life, I think this book makes a great contribution by showing us the way to effectively deal with our ups and downs in life. Moreover, this book will also help us making our mind strong and unshakable, if we follow the instructions on a regular basis.

[Chelsea · Rating 2 out of 5]

It’s hard to rate this book. Since it’s my first introduction to CBT, I found parts of it educational. But it does seem like an oversimplification of multiple mental illnesses and condescending at times. Multiple generalizations of “depressed people do so and so”, “addicted people do so and so” that made it difficult to read. Also assumes all cases of mental struggle are the same and does not pick up on any nuances. Seems more like a research essay written as an assignment than from a qualified individual who actually has experience with CBT or any type of therapy for that matter (upon research it does appear that she holds zero qualifications or formal training on therapy or mental health).
This book is part of my kindle unlimited trial but otherwise would have been wildly disappointed to pay for this.

[Shanitha Whitfield · Rating 5 out of 5]

Thanks to the steps given in this book to find your optimal sleep time, I wake up rested. I have also been working on thought retraining as provided in the book. There has not been a drastic change, but I do see change. Telford does repeatedly suggest that it takes time so just trust the process. She says, " Because you find it hard to get to sleep, you’ll start worrying again the next time you get into bed." I can not count the number of times I've done this. I would suggest going through th e book slowly according to what you need to work on the most because if you are anything like me you will want to start the process immediately. However, there is just too much to start all at once.

[Amy · Rating 2 out of 5]

This book was a lot more sparse than I expected. It covers the basics of what CBT is and how it's practiced. I would have liked more data-driven information on the development and efficacy of CBT. There is a bibliography at the back of the book, but even this is lackluster. Many sources are unlabeled as to whether they are books, online articles, or journals, etc. I'm surprised to see several WebMD pages referenced.

One chapter each is devoted to the topics of depression and anxiety, the back half of the book is focused on more mundane issues that CBT can potentially help with such as curbing jealousy and becoming more assertive. I felt the lack of more substantial content relating to anxiety and depression was strange and that the marketing of this book was misleading.

[Maxine Blackwood · Rating 5 out of 5]

Cognitive behavioral therapy, or CBT, contains strategies designed to navigate self-criticism and cultivate self-compassion. Through the key technique of cognitive restructuring, the treatment guides people toward recognizing and challenging faulty logic and unrealistic beliefs that lead to depression, anxiety, guilt, and regret. CBT can also help people overcome addiction by providing a structured program including assessment, behavioral change, cognitive change, and relapse prevention. Meanwhile, mindfulness-based cognitive therapy can be used as a preventative technique to keep the mind focused on the present and cultivate a less resistant and more accepting approach to intrusive and negative thoughts.

[John Poulton · Rating 5 out of 5]

This a very good, concise overview of Cognitive Behavioral Therapy (CBT). I rounded it up to 5 stars as 4 stars would be mean as it's fair to say that it 'does what it says on the tin'. It would be an excellent springboard to further reading if you were interested in the topic.

Part of my reason for reading was to see if it could help me, I guess that's why many pick this book up. I think it has helped in a couple of ways and I'm already feeling some benefit from that. As it turned out I think my 'issues' are a bit vague. The specific exercises offered here don't seem to fit my needs. But, they could certainly help others.

This book is a very good staring point if you want to get the basics of CBT.

[Denise Fiset · Rating 4 out of 5]

This book has made an impact in my life, I experienced many tragic events in my life leaving me feeling depressed and full of anxieties. I was at a point that I didn't know where to turn, I'd been to see counselors, therapists and they did what they could but it wasn't enough. My husband is seeing a big change in me just since I've read this book. I fully encourage anyone battling with issues such as depression, and anxieties, and even addiction to read this book and apply it to their life, it can only make their lives a better place to be.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.