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The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being
Live more positively with simple exercises based in cognitive behavioral therapy
Not every mental health struggle involves a life-altering event or an official diagnosis, but that doesn’t mean it can’t take a toll on your life and happiness. The CBT Workbook for Mental Health shows you how to cultivate your sense of calm and confidence through the power of cognitive behavioral therapy. With expert advice, you’ll learn how to use CBT to bounce back from tough times—no matter how big or small.
This CBT workbook
Specific solutions—Build a range of coping skills with chapters devoted to common relationships and communication, anxiety, anger, stress, guilt, shame, cravings, and self-esteem.Simple exercises—The prompts and exercises in this CBT workbook only take between 10 and 30 minutes, so you can find time to practice them even on your busiest days.CBT for everyone—Discover how CBT works and what makes it so popular, with a range of exercises that help improve general emotional wellness.
Learn the skills to maintain your inner peace and emotional well-being every day with The CBT Workbook for Mental Health.
Not every mental health struggle involves a life-altering event or an official diagnosis, but that doesn’t mean it can’t take a toll on your life and happiness. The CBT Workbook for Mental Health shows you how to cultivate your sense of calm and confidence through the power of cognitive behavioral therapy. With expert advice, you’ll learn how to use CBT to bounce back from tough times—no matter how big or small.
This CBT workbook
Specific solutions—Build a range of coping skills with chapters devoted to common relationships and communication, anxiety, anger, stress, guilt, shame, cravings, and self-esteem.Simple exercises—The prompts and exercises in this CBT workbook only take between 10 and 30 minutes, so you can find time to practice them even on your busiest days.CBT for everyone—Discover how CBT works and what makes it so popular, with a range of exercises that help improve general emotional wellness.
Learn the skills to maintain your inner peace and emotional well-being every day with The CBT Workbook for Mental Health.
201 pages, Kindle Edition
Published June 29, 2021
975 people are currently reading
432 people want to read
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Displaying 1 - 11 of 11 reviews
March 27, 2022
I've told myself over the years I should probably attempt Therapy just to see what it was like. I'm a little stubborn about it and frankly intimidated by having someone analyze me. I decided this workbook would be my introduction to Mental Health and I don't regret reading it. It gave me a basic understanding of Cognitive Behavioral Therapy and exercises to perform if I was having issues with concepts given. I highly recommend this book to everyone.
July 6, 2021
The CBT Workbook for Mental Health by Rego and Fader gets right to the point in delivering practical self-help information for everyday emotional challenges. It covers a range of key issues and combines cutting-edge knowledge with practical exercises. Concerns range from self confidence, relationships, stress and difficult emotions to overcoming problematic urges and cravings. The focus is on building strengths and skills that are essential for happy living - something that everyone can use. A workbook is meant to be useful, and the most useful resources are efficient in delivering what is needed. Rego and Fader's workbook hits a sweet spot in this regard. As a mental health professional, I've been following the self-help resources for over 40 years, and I'm excited to endorse this workbook as an excellent choice. Note: I was provided an advance review copy.
June 24, 2024
Summary:
The CBT workbook for mental health by Simon Rago and Sarah Fader discussed that Cognitive Behavioral Therapy, or CBT, can help address a wide range of mental health challenges and personal growth goals. By systematically identifying and reframing distorted thoughts, you can break free from negative self-talk and cultivate healthier ways of interpreting and responding to life's challenges. CBT offers many practical techniques for challenges like building self-esteem, practicing self-compassion, coping with anxiety, and managing cravings and addictive behaviors. CBT is no magic bullet and it takes work to get results, but it does offer a robust set of tools that when put into practice can help you navigate life's ups and downs with greater resilience.
The CBT workbook for mental health by Simon Rago and Sarah Fader discussed that Cognitive Behavioral Therapy, or CBT, can help address a wide range of mental health challenges and personal growth goals. By systematically identifying and reframing distorted thoughts, you can break free from negative self-talk and cultivate healthier ways of interpreting and responding to life's challenges. CBT offers many practical techniques for challenges like building self-esteem, practicing self-compassion, coping with anxiety, and managing cravings and addictive behaviors. CBT is no magic bullet and it takes work to get results, but it does offer a robust set of tools that when put into practice can help you navigate life's ups and downs with greater resilience.
January 1, 2022
Easy read for anyone to cope with anxiety and depression
Just as the title says - this book is a really easy to understand read that even a plebeian like I can go through and get a lot from. It’s got four main sections from relationships to cravings to guilt and shame. I do not struggle with anxiety and depression however I feel the skills offered to cope with everyday issues were really helpful. For me, this book has given me tools to communicate in relationships and cope with negative feelings. I will note that this does not replace therapy for anyone who needs true help.
Just as the title says - this book is a really easy to understand read that even a plebeian like I can go through and get a lot from. It’s got four main sections from relationships to cravings to guilt and shame. I do not struggle with anxiety and depression however I feel the skills offered to cope with everyday issues were really helpful. For me, this book has given me tools to communicate in relationships and cope with negative feelings. I will note that this does not replace therapy for anyone who needs true help.
September 17, 2024
This is a handy tool that can be used in conjunction with counseling to better your mental health if you suffer from anxiety, worry, and over-eating. It has a lot of activities that you can do if the topic applies to you. I recommend it for anyone trying to improve themselves.
March 28, 2022
Good read!!
This has some helpful tips. I thought it was an enjoyable read. It was very interesting. I thought it was well written.
This has some helpful tips. I thought it was an enjoyable read. It was very interesting. I thought it was well written.
June 24, 2024
The book covers nothing we already didn’t know. It was just well put by experts without stretching out to the extent of promoting uncalled for therapy sessions.
July 20, 2024
Excellent read
Excellent description of CBT,
especially if taking exam. It is a quick read with exercises. Good therapist resource. The book flowed.
Excellent description of CBT,
especially if taking exam. It is a quick read with exercises. Good therapist resource. The book flowed.
August 3, 2025
I really like this book, I use it to teach my Cognitive Skills Class in outpatient SUD.
June 24, 2024
“The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being” by Simón A. Rego, Sarah Fader, and Jonathan Alpert offers practical Cognitive Behavioral Therapy (CBT) techniques to improve mental health and well-being. The book aims to help readers understand and transform the negative thought patterns that contribute to mental health challenges such as anxiety and depression, while also addressing issues like self-esteem, self-acceptance, stress management, and impulse control.
CBT is a structured, evidence-based approach that focuses on identifying and modifying dysfunctional thoughts and behaviors. Unlike therapies that delve into the past, CBT is present-oriented, providing concrete tools to address current issues. The primary goal is to break the cycle of negative thoughts, emotions, and behaviors, replacing them with healthier patterns. CBT empowers individuals to choose which thoughts to give meaning to and which to discard, promoting emotional balance and resilience.
Building Self-Esteem and Managing the Inner Critic
Many individuals struggle with self-doubt and negative self-talk. The book suggests several strategies to combat this:
1. Engage in Joyful Activities: Participating in activities that bring joy and fulfillment helps remind individuals of their unique talents and capabilities, fostering self-esteem.
2. Reframe Self-Critical Thoughts: Identify self-critical thoughts and transform them into constructive statements. For example, reframe "I'm terrible with money" to "I’d like help with money management." This exercise helps develop a more positive self-dialogue and reduces the impact of the inner critic.
Practicing Self-Compassion
Self-compassion is crucial for mental well-being. By treating oneself with the same kindness offered to friends, individuals can develop a more supportive and understanding relationship with themselves. The book outlines a four-step process to practice self-compassion:
1. Acknowledge Negative Thoughts: When a negative thought arises, acknowledge its presence without trying to suppress it.
2. Note the Emotional Impact: Observe how the thought makes you feel.
3. Respond with Compassion: Address yourself with kindness, acknowledging the difficulty and offering supportive words.
4. Reflect on the Experience: Notice any changes in your emotions after offering yourself compassion.
Addressing Anxiety
Anxiety can be debilitating, but CBT offers effective tools to manage it. This exercise helps individuals confront their fears directly, reducing their paralyzing impact. One exercise focuses on the fear of failure, a common anxiety trigger:
1. Identify a Task Linked to Fear of Failure: Reflect on a specific project or task.
2. List Catastrophic Fears: Write down the worst-case scenarios associated with failure.
3. Focus on Positive Outcomes: List potential positive outcomes and what excites you about the task.
4. Plan Action Steps: Identify three actions to move the project forward and consider seeking help if needed.
5. Envision Coping Strategies: Reflect on how you would handle a failure, drawing on past experiences of resilience.
Managing Cravings
Cravings, whether for food, stimulation, or substances, can lead to unhealthy habits. The book provides strategies to manage cravings:
1. Rate Your Hunger: Before a meal, assess your hunger on a scale from 0 to 10. Repeat this midway and after finishing to develop awareness of genuine hunger cues.
2. Visualize a Calm Place: To manage cravings for stimulation, imagine a serene setting and engage all senses in this visualization. This exercise can reduce the intensity of cravings by promoting relaxation.
“The CBT Workbook for Mental Health” offers a comprehensive toolkit for addressing various mental health challenges and promoting personal growth. By systematically identifying and reframing distorted thoughts, individuals can break free from negative self-talk and cultivate healthier ways of interpreting and responding to life's challenges. While CBT requires effort and practice, it provides robust tools for navigating life's ups and downs with greater resilience, making it a valuable resource for anyone looking to enhance their mental well-being.
CBT is a structured, evidence-based approach that focuses on identifying and modifying dysfunctional thoughts and behaviors. Unlike therapies that delve into the past, CBT is present-oriented, providing concrete tools to address current issues. The primary goal is to break the cycle of negative thoughts, emotions, and behaviors, replacing them with healthier patterns. CBT empowers individuals to choose which thoughts to give meaning to and which to discard, promoting emotional balance and resilience.
Building Self-Esteem and Managing the Inner Critic
Many individuals struggle with self-doubt and negative self-talk. The book suggests several strategies to combat this:
1. Engage in Joyful Activities: Participating in activities that bring joy and fulfillment helps remind individuals of their unique talents and capabilities, fostering self-esteem.
2. Reframe Self-Critical Thoughts: Identify self-critical thoughts and transform them into constructive statements. For example, reframe "I'm terrible with money" to "I’d like help with money management." This exercise helps develop a more positive self-dialogue and reduces the impact of the inner critic.
Practicing Self-Compassion
Self-compassion is crucial for mental well-being. By treating oneself with the same kindness offered to friends, individuals can develop a more supportive and understanding relationship with themselves. The book outlines a four-step process to practice self-compassion:
1. Acknowledge Negative Thoughts: When a negative thought arises, acknowledge its presence without trying to suppress it.
2. Note the Emotional Impact: Observe how the thought makes you feel.
3. Respond with Compassion: Address yourself with kindness, acknowledging the difficulty and offering supportive words.
4. Reflect on the Experience: Notice any changes in your emotions after offering yourself compassion.
Addressing Anxiety
Anxiety can be debilitating, but CBT offers effective tools to manage it. This exercise helps individuals confront their fears directly, reducing their paralyzing impact. One exercise focuses on the fear of failure, a common anxiety trigger:
1. Identify a Task Linked to Fear of Failure: Reflect on a specific project or task.
2. List Catastrophic Fears: Write down the worst-case scenarios associated with failure.
3. Focus on Positive Outcomes: List potential positive outcomes and what excites you about the task.
4. Plan Action Steps: Identify three actions to move the project forward and consider seeking help if needed.
5. Envision Coping Strategies: Reflect on how you would handle a failure, drawing on past experiences of resilience.
Managing Cravings
Cravings, whether for food, stimulation, or substances, can lead to unhealthy habits. The book provides strategies to manage cravings:
1. Rate Your Hunger: Before a meal, assess your hunger on a scale from 0 to 10. Repeat this midway and after finishing to develop awareness of genuine hunger cues.
2. Visualize a Calm Place: To manage cravings for stimulation, imagine a serene setting and engage all senses in this visualization. This exercise can reduce the intensity of cravings by promoting relaxation.
“The CBT Workbook for Mental Health” offers a comprehensive toolkit for addressing various mental health challenges and promoting personal growth. By systematically identifying and reframing distorted thoughts, individuals can break free from negative self-talk and cultivate healthier ways of interpreting and responding to life's challenges. While CBT requires effort and practice, it provides robust tools for navigating life's ups and downs with greater resilience, making it a valuable resource for anyone looking to enhance their mental well-being.
Displaying 1 - 11 of 11 reviews