Не верь всему, что чувствуешь. Как тревога и депрессия заставляют нас поверить тому, чего нет

by Robert L. Leahy, Роберт Лихи

Думаете, что все бессмысленно? Тревожитесь, не доверяете миру, беспокоитесь, что впереди ждут одни неудачи? Не верьте всему, что чувствуете. Скорее всего, вы попали в ловушку депрессии или затяжного стресса. Но выход есть! Карта с точным маршрутом у вас в руках. Много лет Роберт Лихи учит людей управлять своим состоянием. С помощью его методики вы исследуете личные убеждения об эмоциях, определите, являются ли они полезными и, если это не так —замените на конструктивные. Каждая глава содержит техники и упражнения, способствующие повышению самооценки, преодолению страха и выходу из пустого беспокойства. Эмоции — естественная и здоровая часть психики. И наше умение справляться с ними в критических ситуациях открывает дорогу к подлинному счастью, любви и радости.

Genres: Psychology, Self Help, Nonfiction, Mental Health, Counselling

256 pages, Kindle Edition

First published July 1, 2020

About the author

Robert L. Leahy (B.A., M.S., Ph.D., Yale University), completed a Postdoctoral Fellowship in the Department of Psychiatry, University of Pennsylvania Medical School under the direction of Dr. Aaron Beck, the founder of cognitive therapy. Dr. Leahy is the Past-President of the Association for Behavioral and Cognitive Therapies, Past-President of the International Association of Cognitive Psychotherapy, Past-President of the Academy of Cognitive Therapy, Director of the American Institute for Cognitive Therapy (NYC), and Clinical Professor of Psychology in Psychiatry at Weill-Cornell University Medical School. Dr. Leahy is the Honorary Life-time President, New York City Cognitive Behavioral Therapy Association and a Distinguished Founding Fellow, Diplomate, of the Academy of Cognitive Therapy. He has received the Aaron T. Beck award for outstanding contributions in cognitive therapy.

He was Associate Editor of The Journal of Cognitive Psychotherapy (serving as Editor 1998-2003). Dr. Leahy is now Associate Editor of The International Journal of Cognitive Therapy. He has served on the Scientific Advisory Committee of the National Alliance of the Mentally Ill. Dr. Leahy serves on a number of scientific committees for international conferences on cognitive behavioral therapy and is a frequent keynote speaker and workshop leader at conferences and universities throughout the world. For a listing of professional presentations click here.

He is author and editor of 26 books, including Treatment Plans and Interventions for Depression and Anxiety Disorders (with Holland), Overcoming Resistance in Cognitive Therapy, Bipolar Disorder: A Cognitive Therapy Approach (with Newman, Beck, Reilly-Harrington, & Gyulai), Cognitive Therapy Techniques, Roadblocks in Cognitive-Behavioral Therapy, Psychological Treatments of Bipolar Disorder (ed. with Johnson), Contemporary Cognitive Therapy, The Therapeutic Relationship in the Cognitive Behavioral Psychotherapies (ed. with Gilbert) and The Worry Cure which received critical praise from the New York Times and has been selected by Self Magazine as one of the top eight self-help books of all time. His book The Worry Curehas been translated into nine languages and was a selection of the Book of the Month Club, Literary Guild and numerous other book clubs. Eleven of his clinical books have been book club selections. His two recent popular audience books are Anxiety-Free: Unravel Your Fears before They Unravel You, Beat the Blues Before They Beat You: How to Overcome Depression, and Keeping Your Head after Losing Your Job. His new self-help book, The Jealousy Cure: Learn to Trust, Overcome Possessiveness, and Save Your Relationship will be published in January 2018.

Dr. Leahy's recent clinical books include Emotion Regulation in Psychotherapy: A Practitioner's Guide (with Tirch and Napolitano), Treatment Plans and Interventions for Depression and Anxiety Disorders, Second Edition (with Holland and McGinn), and Treatment Plans and Interventions for Bulimia and Binge-Eating Disorder (with Zweig), Cognitive Therapy Techniques, Second Edition, and Emotional Schema Therapy. He is completing an edited book--Science and Practice in Cognitive Therapy- in honor of Aaron T. Beck, the founder of cognitive therapy, to be published by Guilford in January 2018. Dr. Leahy is currently working on a book to be published by Routledge, Emotional Schema Therapy: Distinctive Features.

He is the general editor of a series of books published by Guilford Press--Treatment Plans and Interventions for Evidence-Based Psychotherapy, which include books on depression, anxiety, OCD, insomnia, couples therapy, and child and adolescent therapy. His books have been translated into 21 languages and are used throughout the world in training cognitive behavioral therapists.

He has been featured in The New York Times Sunday Magazine, Forbes, Fortune, Newsweek, Psychology Today, Washington Post, WSJ, Redbook, Shape, Women's He

Reviews

[Julia · Rating 2 out of 5]

This had the potential to be a wonderful book. Not to say it isn’t helpful, but it is a neurotypical approach to emotions and cognitions characteristic of mental illness. Additionally, as a white man, I can understand your perspective when you make statements about the link between anxiety and avoidance such as “You have to go through it to get past it”. Unfortunately, not all of us have this privilege. I know far too many women who ended up in ditches after a simple walk home. I know far too many black men who were shot down while on a run. Our anxieties are real. We are not catastrophizing. It COULD very well happen. It has happened. Too many times, even in my own house, I have rejected unwanted advances and been met with disrespect and abuse from people I didn’t think possible. The reasons for our fears are more prevalent than you imagine. “What is the worst that could happen” is, frankly, a bit offensive. I could have my life cut short if I find myself walking home alone. Don’t get me wrong, I have a degree in Psychology, exposure and confrontation WORK, but they have to be adapted, not generalised. I am entirely comfortable with the discomfort of running into an ex. I am, however, not ok with exposing myself to potential predators and would prefer to avoid these experiences altogether.

[Diana · Rating 4 out of 5]

This is the first CBT workbook I have read and worked on and I have to say it was absolutely interesting! I'm glad I picked it up because it ended up being a very light read without too many complicated terms. It presents easily understandable concepts that may or may not help out with your daily life. There is a great division into categories and it truly gives you something to think about. As a first-timer, I will definitely pick another look into more books like this! If you've never done this before, I totally recommend it! It's worth your time.

[ayinka · Rating 3 out of 5]

gdybym miała podzielić samorozwój na etapy nauczania, to ta książkę wrzuciłabym do programu pierwszych klas podstawówki

+ za ćwiczenia zamieszczone w książce

nie była zła, ale tez nie wybitna

[Denise Davis · Rating 5 out of 5]

Many people seek mental health counseling or therapy because they are in a state of struggle with their feelings or emotions. Such struggles can go on for a very long time, and seem impossible to resolve. As a therapist, I greatly appreciate this concise, evidence-based guide to understanding and navigating the complex world of emotion. In easy to read terms, Dr. Leahy explains how to appreciate and benefit from our emotions, how to overcome fear or antagonism toward feelings and find our personal wisdom, and how to recognize the best and worst ways to cope. I highly recommend "Don't Believe Everything You Feel" to my clients, my students, my colleagues, and anyone who is interested in fresh and practical strategies for emotional well-being.

[Dora Okeyo · Rating 5 out of 5]

I was drawn to the title of this book "Don't believe everything to feel," sounds easy enough, right? Well, why is it that we react and after regret what we did calling it a mistake in either a fit of anger or envy? I love CBT more-so because whilst studying Psychology it was the only mode that seemed to require that you put in the work and would delve into thoughts and how those affect our emotions and then actions.
What's great about this book is how relevant it is in the author drawing insights and experiences or examples from social media and for most young people this is where their anxiety stems from.
Thank you Netgalley for the eARC.

[Ashley Peterson · Rating 4 out of 5]

Don’t Believe Everything You Feel by Robert L. Leahy uses an emotional schema approach to help you manage anxiety and depression. Cognitive behavioural therapy (CBT) tools are ussd as part of this approach. It’s set up as a workbook, with a substantial amount of text interspersed with worksheets. Some of the worksheets are fairly structured, but mostly there are thought-provoking questions with space provided to answer them.

The author breaks emotions down into five part: sensations, beliefs, goals, behaviours, and interpersonal tendencies. He explains the difference between thoughts and emotions, and talks about identifying triggers for emotions.

The book treats all emotions as valid, and challenges the feeling rules that we learn in childhood and beyond. Once an emotion arises, we respond to it based on emotional schemas. The beliefs and strategies that make up these schemas are the main target of the book.

While emotions themselves aren’t problematic, the author explains that our responses to them may not be effective. These problematic responses include invalidation, guilt, and fear of loss of control. There’s a chapter devoted to feeling guilty about emotions, which I think is a common problem for people with mental illness.

Some of the principals of the emotional schema approach you many be familiar with, and some might be feel uncomfortable. Leahy explains that everyone experiences unpleasant emotions and disappointment, and difficult emotions have an important function in warning us about our needs. A chapter was devoted to ambivalence and mixed feelings, which the book frames as normal.

There was a section on becoming a victim that I wasn’t all that keen. To prevent being a victim, the author suggests asserting yourself and your rights, protesting, and seeking an apology or restitution. Whole those aren’t bad things, to me, that seems like a rather privileged stance.

While some of the worksheets had examples that were already filled out, the question and answer bits didn’t. I think providing some examples could have made it easier to reflect on the questions more effectively and at a deeper level.

This wasn’t the first CBT workbook I’ve read, nor will it be the last, and what I look for is something to make a book stand out. While the content of this book was good, I didn’t feel as engaged as I have with other similar books. There isn’t a strong sense of the author’s self being present in the book. That’s not necessarily a bad choice, but it misses out on a potential source of uniqueness. That doesn’t leave a lot of room to stand out from the pack.



I received a reviewer copy of this book from the publisher via NetGalley.

[Mezzie · Rating 5 out of 5]

There are two reasons I read at least one cognitive behavioral therapy (CBT) book each year.

The first is because cognitive behavioral therapy helped me dig myself out of a deep, long-lasting depression in my young adulthood. Later, it helped me feel less anxiety. But just like if I stop exercising I become out of shape, if I do not practice the techniques -- or at least refresh them every once in a while -- I am prone to fall into depression and/or anxiety once again. For me, these books are like a preventative checkup with a doctor.

The second is because I am a teacher of teenagers who often do not know what to do with their emotions. I am not their therapist, but how I respond to their outbursts, tears, sarcasm, and other often looked down upon expressions of emotions can have an incredible effect on their well being. I want to make sure that effect is positive, and cognitive behavioral therapy books give me appropriate, respectful, and helpful ways to respond. In this case, I use the books as a continuing form of professional development.

Suffice it to say that in the past decade or more since I was first a patient with a psychologist who used these techniques, I have read a large number of these books and feel qualified to review and rank them.

A cornerstone of CBT is recognizing thoughts as thoughts and emotions as emotions and not conflating the two. In the first chapter, Leahy lays this distinction out very well and uses the tried and true technique of putting the reader in the position of comforting a friend experiencing unpleasant emotions (a useful section for those of us who work in caring professions) and then revealing that we should be just such good friends to ourselves. I know this technique backwards and forwards, yet every time I actually do the process of it, I find I am still much kinder to other people and understanding of their emotions than I am to myself. It’s a lovely exercise that should be repeated often, and it is as clear and effective in this book as I have ever seen it elsewhere.

Another useful feature is the writer’s ability to make all emotions seem normal. I remember in the depths of my worst depressive episode reading William Styron’s Darkness Visible. That is one horrifically depressing book, yet because Styron described feelings of desperation that I thought no one else could understand, I realized I was not unique in my feelings, and that took away some of the shame and isolation of those feelings. Helping people recognize that they are not alone is a major part of any therapy, but not all books that purport to do that do it well. Sometimes examples are jarringly fake sounding or so far from my experience that I end up feeling more different than I did before. That is not the case in this book. The examples given felt honest and were relayed in a way that was not hokey (as they can be in some books) even when they were not experiences or feelings I shared. I found myself connecting with anecdotes and understanding examples.

As many of the books I have read were published before social media became such an ubiquitous part of our lives, I especially appreciate that the feelings of inadequacy people can get from only seeing others’ curated versions of their lives (not to mention all the fake perfection in the advertisements) is explored. This is something lacking in a number of other CBT books, not because they were bad books but because they were published so long ago. The techniques are the same, but the stimuli have changed.

The writing style is straightforward and effective. The author brings himself into the book frequently, which I think is important when a book is potentially taking the place of actually meeting with a psychologist. We have to trust the person giving us advice. He never makes direct appeals to his long, successful career (though a Google search provides that quickly); he doesn’t have to: his humanity comes across on the page, and what we need more than anything when we are feeling low is someone who understands us.

There isn’t much negative to write, but I will note that I did not like the replacement of the word “awfulizing” for “catastrophizing”, mostly because “awfulizing” sounds… well, awful.

Every time I read one of these books, a different reminder sticks with me. The one that stuck with me this time was about worry -- understandable considering I’m reading this book on week five of working from home during a pandemic that doesn’t look like we’ll be able to manage any time soon and the rest of my household is now unemployed.

I can see myself on the verge of entering chronic worry land. There is more to worry about right now than there usually is, but since I have already prepared my finances as much as possible, made masks, and committed to abiding by the stay at home/social distancing orders, my worry will no longer prod me to positive action, so continuing to worry will not serve me well. I can stay informed and not add to my worry. If/when I or my loved ones get sick, my ability to control my worry may go out the window, but right now we are safe. I have a right to live in -- and even enjoy -- this moment in which my loved ones and I are safe; allowing myself that does not change what will happen (and worrying certainly will not somehow magically protect us from a virus). I needed that reminder today. Thank you, Dr. Leahy.

**
Note: I received an advanced reading copy of this book through Netgalley at my request in exchange for an honest review. The book is scheduled to be released July 1, 2020, and I plan to purchase a copy for my classroom.

[julie · Rating 4 out of 5]

Rozwojowa, wartościowa, otworzyła mi perspektywę na parę rzeczy z którymi się borykam, już wiem co robić 🤯😎❤️

[oldb1rd · Rating 5 out of 5]

Небольшое, неплохо написанное пособие на тему того как жить если количество и качество внутренних конфликтов достигло таких масштабов, что прорывается во внешний мир и все больше усугубляет ситуацию.

Если совсем вкратце о чем она - о том что нужно отделить эмоции от мыслей. Признать и то и другое, как что-то присущее, но не обязательно определяющее вас. Не обязательно неподконтрольное и нерушимое. Принять свои эмоции и мысли и направить их в русло полезной для вас деятельности. Определить свои ценности, подумать о речи на собственных похоронах. Принять амбивалентность.

Это первая половина дела.

Вторая половина - осознать что рядом с вами живут и борются с внутренними демонами такие же сложно устроенные существа. Надо понять их - вот прям как в "Убить пересмешника".

— Почти все люди хорошие, Глазастик, когда их в конце концов поймёшь. (c)

Когда поймёте, ваша личная и социальная жизнь существенно упростится. И тут начинается третья, секретная часть после титров - строить свою жизнь и взаимодействие с другими людьми так чтобы всем было побольше хорошо и поменьше плохо. Но при этом осознавать, что идеального хорошо - не существует. Все амбивалентно, все временно и преходяще.

И... в основном, это все. Истины тащемта прописные, но в исполнении профильного специалиста звучат очень структурировано. Для правильного спортивного ориентирования автор даёт конкретные опросники для выявления проблемных зон, возможные стратегии действия. Очень понятно и удобно.

Из вероятных недостатков могу выделить лишь то, что лучше всего материал книга ляжет уже на подготовленную почву - без предварительно прочитанной "Прочь из замкнутого круга!" количество пойманного в сети серендипности было бы намного меньше.

[Dominika · Rating 5 out of 5]

trochę mi zeszło ogarnięcie własnych emocji, ale to pierwsza książka samorozwojowa którą przeczytałam w całości (it says a lot)

[Ines (Bookstaroom) · Rating 2 out of 5]

I thought this self - help book would be more focused on anxiety but it was all about emotions. I liked it, but not loved it.

Thank you NetGalley, Robert L. Leahy and New Harbinger for this ARC.

[Utku]

Terrific entry point into CBT - I would recommend it regardless of your problems.

[Cory Newman · Rating 5 out of 5]

This engaging, clearly-written book is a “how-to” for building emotional intelligence, written by an author whose obvious warmth, humor, and wisdom serve as top-notch role-modeling. Don’t Believe Everything You Feel can be a great companion guide for anyone who is in therapy, but it is so much more than that, because it contains valuable lessons for anyone who wants to improve the quality of their inner life. Dr. Leahy’s exercises are thought-provoking and eye-opening, his brief clinical stories are compelling and instructive, and his end-of-chapter summaries really help you retain what you have learned. One of Dr. Leahy’s central messages is that what we believe about our emotions is critically important in determining how much we can grow from our experiences, rather than be consumed by them or reject them. The author is a master at validating feelings while also helping the reader to be on the lookout for unhelpful habits they may be using to cope with their feelings, and to replace them with a healthier approach. I greatly appreciated the existential aspects of the author’s message, which include having equanimity in the face of disappointments and doubts, deciding what matters most in life, and living our lives in the manner we want to be remembered best. Another great plus to this book is the chapter that essentially serves as empathy training, so that we may understand others’ emotions and therefore feel a deeper sense of connectedness. I wish this all-important topic was something that was taught in primary and secondary schools, but it’s never too late to learn, and Dr. Leahy delivers the goods. If you want to understand your emotions more keenly and deeply, and you’re willing to work at it, Leahy’s book will definitely give you great insights and practical methods for managing your moods and enriching your emotional life.
-- Cory F. Newman, Ph.D.

[Arianna Ashley · Rating 5 out of 5]

“We are all human and, as such, we need to learn to live with the full range of emotions that have evolved to warn us, protect us, and connect us” - Robert L. Leahy

This title caught my eye because I struggle with anxiety and am always looking for resources to help with it. I’ve read a few books on anxiety and have been disappointed with most, but this book was different. Leahy is straightforward, but writes with empathy and understanding. In this book he shares how anxiety and depression affect the brain, the difference between thoughts and feelings, tips on healthy coping strategies, and constant reminders that discomfort is temporary and that all humans struggle. Leahy also includes helpful case studies and reflection prompts to make his points more meaningful to the reader. This is a book I found helpful and would recommend to anyone who struggles with mental health or has a loved one that they would like to learn how to better support. Thank you @netgalley @newharbinger for this ARC. Don’t Believe Everything You Feel will be released July 1, 2020.

[Wiktoria Ziembakowska · Rating 5 out of 5]

Godna uwagi pozycja dla każdego. Nie można uciec od emocji, jesteśmy ludźmi i każdy je ma. Ale czasami wymykają nam się spod kontroli i mącą nam w głowach. Warto wtedy wyrobić sobie schematy, które pozwolą zaakceptować emocje, które czujemy w danej chwili i zrobić dla nich stosowne miejsce. Ta książka jest idealnie do tego stworzona. Pomaga zrozumieć emocje i działać z nimi dla dobra siebie i innych.

Czytałam ją tylko po kilka stron na kilka dni, bo bardzo wpływa na myślenie i szczerze mówiąc, dłużej zastanawiałam się nad tym co jest w tej książce niż rzeczywiście ją czytałam. Do tego często pojawiały się zadania do obserwacji zachowań i emocji na codzień przez kilka dni, więc skupiałam się na tym zamiast na czytaniu kolejnych stron.

Gdybym musiała powiedzieć jaka książkę powinien przeczytać każdy to właśnie tą.
Bardzo wpływa na postrzeganie ludzi i ich uczuć.

Myślę, że ta pozycja będzie towarzyszyć mi przez całe życie i będę do niej wracać, bo jest jak mięciutki kocyk na moją umęczoną emocjami duszę.

[Hannah · Rating 3 out of 5]

I think the one part of this book that I really liked was the way the different case studies come in to demonstrate what each chapter is trying to say. Reading about an individual who has experienced these same issues and overcome them was inspiring, and I think this would have to be the highlight of the book.

I also liked the idea of using tasks and exercises for the reader to try, though. I'm sure these would be very helpful for a lot of people, although I did not try many of them myself.

Unfortunately, I I just didn't feel like the book said anything new, and a lot of the information felt unoriginal. I always found that it was quite repetitive, and didn't have enough of a voice to really keep my attention for too long. I just found the chapters a little repetitive, and they all seemed to merge into one. I can take away a few different coping strategies away from the book, but overall, I don't think it was for me.

[Lucretia · Rating 5 out of 5]

I struggle with anxiety, pretty severe and depression, though the struggle waxes and wanes as do most things, CBT has been a friend through it all. I read a lot of self-help books on the topic and every once in a while one strikes me as particularly insightful and helpful. This is one of those books. I think what struck me most is the way it felt like a conversation with the author as if I were sitting in the office talking to them. Everything was clear and easy to understand. The distinction between thoughts and emotions was wonderful and useful. I also enjoyed the idea that all emotions are part of life and the emphasis that we should learn to live with them rathe than feel bad for having them was refreshing. Many with anxiety, myself included, feel guilt over some emotions. There are wonderful sections at the end of parts to help work through what was presented in a way that will help the ideas stick.

It's a useful resource i would recommend for those who struggle with emotions.

[Dr C · Rating 5 out of 5]

The nature of human experience means that we can never be free from negative emotions such as depression, anxiety, or anger. However, our responses to what we think and how we act when we are confronted with such emotions will determine whether our experiences will be better or worse. In his new and inspiring book, internationally renowned clinical psychologist, cognitive therapist, and author Dr Robert Leahy provides us with a clear, rich, and step-by-step guide to effectively improve coping with a wide range of distressing and challenging emotions. Readers are offered numerous case examples, self-help assessments, and exercises to help them to fully engage and benefit from this insightful book. Anyone who experiences, treats, researches or teaches about negative emotions would find this book to be an invaluable resource. I highly recommend it.

Costas Papageorgiou, DClinPsy, PhD, coauthor of Depressive Rumination and Coping with Depression

[Monika Jucha · Rating 3 out of 5]

Książka o emocjach i właśnie wywołała u mnie mieszane uczucia. Dzięki niej wiem może, że to normalne i potrafię wytrwać z tym uczuciem, ale tytuł jest lekko zwodniczy. Spodziewałam się, że autor podejmie się tego, jak skomplikowany jest nasz umysł, a jednak jak upraszcza sobie pewne sytuacje i dlatego też niektóre emocje mogą nas oszukiwać, zwodzić i wydawać się nie na miejscu. Autor jednak podejmuje inną tezę - wszystkie emocje, które odczuwamy mogą być zasadne, a jeżeli im na to pozwolimy, to przeminą. Niektóre rozdziały podobały mi się, inne kompletnie nie trafiły. Niektóre przykłady zbyt drastyczne, myślę że autor bardziej powinien zważać na drastyczne tematy/sceny/zachowania, biorąc pod uwagę grupę docelową jego książki (a ćwiczenie z wyobrażaniem sobie własnego pogrzebu kompletnie nie dla mnie). Nie żałuję, że przeczytałam, aczkolwiek spodziewałam się czegoś lepszego.

[Marcos Vinicius · Rating 5 out of 5]

Esse é o segundo livro que leio de Robert L. Leahy. Portanto, o autor foi o primeiro a me apresentar a terapia cognitiva.
O livro trata e aborta o autoconhecimento e não é um livro de autoajuda com passo a passo e meios de buscar a felicidade plena e absoluta, e sim conhecer quem você é. E como funciona a sua mente.
O autor apresenta técnicas para lidarmos com as emoções através do esquema emocional. E que todas as emoções que sentimos faz parte da existência humana e não precisamos lutar para nos livrarmos delas e sim em trabalhar como reagimos a ela.
O que mais me chamou a atenção no livro foi a nomeação de alguns pensamentos que possuímos, por exemplo, o "realismo emocional" e o "perfeccionismo emocional".

[Courtney R. · Rating 5 out of 5]

"Don't Believe Everything You Feel" by Robert L. Leahy is a transformative workbook for anyone struggling with anxiety and depression. Leahy's approach, rooted in Cognitive Behavioral Therapy (CBT), provides powerful tools to identify and challenge destructive thought patterns. The exercises are practical, insightful, and immensely empowering. This book offers a roadmap to emotional freedom, guiding readers towards a more balanced and fulfilling life. It's an invaluable resource for anyone seeking to take control of their mental well-being and find lasting relief from anxiety and depression.

I was provided an advanced copy of this book by NetGalley in exchange for an honest review.

[kathryn elise · Rating 5 out of 5]

Publish Day: July 1 2020

This book is a super helpful resource for learning how to cope with feelings. I found it extremely beneficial and very accessible for any layperson or mental health professional.

I read an e-galley ARC version on my kindle, but the book provided many different links to worksheets. I plan on printing the worksheets and going back through the book a second time to review all of the highlighted portions.

If you are interested in learning more about emotions and especially dealing with difficult emotions, I highly recommend this book.

[Rachel · Rating 4 out of 5]

This is an excellent primer on cognitive behavioral therapy and emotional schema therapy, best suited for someone who has not done this type of work before but also a solid reminder for those who have been introduced to it. The activities and exercises are structured to help bring deeper awareness to the concepts. I really like the continual emphasis on how your feelings are fine, but if how you feel about your feelings are causing problems, that's what needs to be worked on.

[anny · Rating 5 out of 5]

não sabia que precisava desse livro até ter a oportunidade de ler. a didática é fluída, os aspectos abordados são super pertinentes para a nossa vivência e, com os exercícios elaborados pelo autor no decorrer da obra, é como se todo o aprendizado realmente se concretizasse e se tornasse mais tangível para ser aplicado na prática. com certeza uma leitura obrigatória para todos que querem embarcar na jornada do autoconhecimento.

[Najah Webb · Rating 5 out of 5]

This is a great companion for cognitive behavioral therapy. As someone who has used some of the techniques in this book, I'd seriously recommend it. I enjoy how it is less focused on providing page after page of theory and is more focused on providing exercises to help you quickly identify the emotion and deal with it. If reading, I do recommend using it alongside therapy.

[Paula · Rating 3 out of 5]

I knew some of the methods and informations from my own CBT, but I still found the book quite helpful, even though I didn't agree with everything.

The questions following the paragraphs were a bit annoying though, as a lot of them seemed pointless - to answer you pretty much had to repeat what the author just stated on the previous page. It actually withheld me from finishing it sooner.

[Paul · Rating 4 out of 5]

Really good stuff. Practical. Readers will likely learn some new ideas as well as be reminded of things they already knew. I'm sure this will be helpful for lots of people.

Thanks very much for the ARC for review!!

[M · Rating 2 out of 5]

Had a lot of potential but didn't meet my expectations. A lot of dry CBT exercises, which, in my opinion, can be a bit counterproductive for those of us who overthink everything. But what stopped me from reading to the end was the condescending tone.

[Sara Fedewa · Rating 4 out of 5]

If I hadn't already gone through another workbook "The ACT Workbook for Anger", this would have been more helpful. The information presented in this is informative, I just went through it in the previous workbook.

[Juliana Tiemi Suguita · Rating 3 out of 5]

bem cognitivo-comportamental. esse é um bom exemplo de como fatores políticos acabam sendo ignorados pela psicologia de forma geral. alguns exercícios são interessantes e curti muito as reflexões trazidas pelo autor, principalmente a de não acreditar em tudo o que sentimos.