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Bilişsel Davranışçı Terapi: Anksiyete, Depresyon, Öfke, Panik ve Endişeyi Yönetmek İçin 10 Strateji
Depresyon, anksiyete, panik, öfke ya da endişe gibi sorunlar hayat kalitenizi etkilediğinde, size yardımcı olacak bir dizi güvenilir yönteminizin olması önemlidir. Bu kaynak ile BDT'nin en temel noktalarından yararlanabilirsiniz.
Böylece yaşadığınız sıkıntıların üzerine gidebilir ve rahatlayabilirsiniz.
"Bilişsel Davranışçı Terapi" ile lisanslı psikolog ve yazar Seth Gillihan, size çeşitli zihinsel sağlık durumlarını yönetmek için ihtiyaç duydukça kullanabileceğiniz, oldukça ulaşılabilir uygulamaları gösteriyor.
Okuması kolay ve kullanıcı dostu bu kaynakta, Dr. Gillihan tekrar ayaklarınızın üzerinde durmanız ve rahatlamanız için size güç veriyor. Bu kitapta neler bulacaksınız?
"İnsan olmak bir anlamda geleceği tahmin etme ve belirsizliği kabullenme arasındaki dengeyi yönetmektir. Endişe ise dengenin sarsıldığının bir işaretidir."
Böylece yaşadığınız sıkıntıların üzerine gidebilir ve rahatlayabilirsiniz.
"Bilişsel Davranışçı Terapi" ile lisanslı psikolog ve yazar Seth Gillihan, size çeşitli zihinsel sağlık durumlarını yönetmek için ihtiyaç duydukça kullanabileceğiniz, oldukça ulaşılabilir uygulamaları gösteriyor.
Okuması kolay ve kullanıcı dostu bu kaynakta, Dr. Gillihan tekrar ayaklarınızın üzerinde durmanız ve rahatlamanız için size güç veriyor. Bu kitapta neler bulacaksınız?
"İnsan olmak bir anlamda geleceği tahmin etme ve belirsizliği kabullenme arasındaki dengeyi yönetmektir. Endişe ise dengenin sarsıldığının bir işaretidir."
272 pages, Paperback
First published May 8, 2018
4107 people are currently reading
5461 people want to read
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Displaying 1 - 30 of 146 reviews
April 5, 2020
A wonderful book with accessible cognitive behavioral strategies for depression and anxiety. Within my training program, CBT often gets a reputation for being cold and detached, which stands in contrast with the warm and welcoming tone Seth Gillihan uses in this book. With easy to understand writing, he writes about how to set reasonable goals and how to be kind to yourself when you do not meet them, how to become aware of and change negative thought patterns, and how to work through procrastination and anxiety, and more. He describes so many simple yet effective strategies, like figuring out what is rewarding to you and using that as an incentive to get less rewarding things done, or breaking large and daunting tasks into more manageable components so you can get them done. I found the chapters on identifying and changing core beliefs and being kind to oneself most powerful. Even the font, layout, and spacing of this book’s text is soothing, so props to the team who designed the book’s aesthetic too.
My main constructive critique of this book is how when mindfulness is mentioned, it is not traced back to its Eastern roots. In the United States, mindfulness, yoga, etc. are often appropriated without paying homage to how these practices originated Buddhism. This article delves into the importance of naming this, which I feel like is perhaps even more relevant right now with the Coronavirus-fueled racism running amok.
Overall, recommended for those who want an easy-to-read book with plenty of practical, clear strategies to manage depression and anxiety. Yay, mental health.
My main constructive critique of this book is how when mindfulness is mentioned, it is not traced back to its Eastern roots. In the United States, mindfulness, yoga, etc. are often appropriated without paying homage to how these practices originated Buddhism. This article delves into the importance of naming this, which I feel like is perhaps even more relevant right now with the Coronavirus-fueled racism running amok.
Overall, recommended for those who want an easy-to-read book with plenty of practical, clear strategies to manage depression and anxiety. Yay, mental health.
March 2, 2022
Sách có tên tiếng Việt là "Liệu pháp nhận thức hành vi, sức mạnh của việc thay đổi thói quen"
Đây là cuốn thứ 2 mình đọc từ tiến sĩ Seth J. Gillihan, cuốn trước đó đã dịch qua tiếng Việt là " Vượt qua lo âu chữa lành tâm trí"
Cũng là một cuốn sách chú trọng vào thực hành các kĩ thuật nền tảng trong CBT như kích hoạt hành vi, nhận diện niềm tin cỗi lõi, lỗi sai nhận thức... nhưng lối viết dễ hiểu hơn, toàn diện và giúp người đọc có thể ứng dụng một vài bài tập để vượt qua được trầm cảm, lo âu.
Càng đọc các sách về trị liệu ứng dụng mới thấy người bệnh rất cần có bác sĩ đồng hành. Đọc sách chỉ nên là giải pháp tạm thời. Chữa lành là một hành trình quá gian nan, nếu phải thực hiện một mình.
Đây là cuốn thứ 2 mình đọc từ tiến sĩ Seth J. Gillihan, cuốn trước đó đã dịch qua tiếng Việt là " Vượt qua lo âu chữa lành tâm trí"
Cũng là một cuốn sách chú trọng vào thực hành các kĩ thuật nền tảng trong CBT như kích hoạt hành vi, nhận diện niềm tin cỗi lõi, lỗi sai nhận thức... nhưng lối viết dễ hiểu hơn, toàn diện và giúp người đọc có thể ứng dụng một vài bài tập để vượt qua được trầm cảm, lo âu.
Càng đọc các sách về trị liệu ứng dụng mới thấy người bệnh rất cần có bác sĩ đồng hành. Đọc sách chỉ nên là giải pháp tạm thời. Chữa lành là một hành trình quá gian nan, nếu phải thực hiện một mình.
April 18, 2020
This book is absolutely amazing.
I thought the first three chapters were a little boring, and I was worried it actually wouldn’t be that good, but from chapter four on, this book is incredible.
It’s super neat, and everything is easy to find and understand. It feels simple, yet it gives plenty of helpful information.
Easily my two favorite chapters were 4 & 5: ‘Identify and Break Negative Thought Patterns’ and ‘Identify and Change Your Core Beliefs’.
These chapters and many of the later ones were full of new information for me. Gillihan pushes for you to take action and do the recommended exercises, but he feels compassionate and inspiring.
This book means a lot to me, and I’ll probably use it as a reference far into the future. I’ve only begun to pick apart the information and put it into the context of my life, but already, everything makes perfect sense and I’m very motivated to do everything he recommends.
I highly recommend this to anyone looking to improve their life, especially people who want things sweet and simple, straight to the point but without cutting out needed context and caveats.
I thought the first three chapters were a little boring, and I was worried it actually wouldn’t be that good, but from chapter four on, this book is incredible.
It’s super neat, and everything is easy to find and understand. It feels simple, yet it gives plenty of helpful information.
Easily my two favorite chapters were 4 & 5: ‘Identify and Break Negative Thought Patterns’ and ‘Identify and Change Your Core Beliefs’.
These chapters and many of the later ones were full of new information for me. Gillihan pushes for you to take action and do the recommended exercises, but he feels compassionate and inspiring.
This book means a lot to me, and I’ll probably use it as a reference far into the future. I’ve only begun to pick apart the information and put it into the context of my life, but already, everything makes perfect sense and I’m very motivated to do everything he recommends.
I highly recommend this to anyone looking to improve their life, especially people who want things sweet and simple, straight to the point but without cutting out needed context and caveats.
October 10, 2020
เป็นคู่มือแนะนำวิธีปรับ "ความคิด" และ "พฤติกรรม" แบบง่ายๆ แต่จริงจังค่ะ
เป็นหนังสือที่เหมาะกับทุกคนที่มีปัญหาด้านจิตใจ เช่น มีสภาวะซึมเศร้า วิตกกังวล โกรธ กลัว หรือกลัดกลุ้มใจ ในตัวเล่ม (รวมถึงด้านหลังหนังสือ) มันจะมี Checklists ให้คนอ่านเช็คดูว่าตัวเองเหมาะกับหนังสือเล่มนี้รึเปล่าด้วย
ที่บอกว่าเล่มนี้เป็นคู่มือแบบจริงจัง เพราะในตัวเล่มคือ ไม่พูดพร่ำทำเพลงอะไรมากเลยค่ะ มาถึงก็พูดวัตถุประสงค์ของหนังสือ และจัดเต็มถึงวิธีบำบัดความคิดและพฤติกรรมรูปแบบต่างๆ เลยค่ะ 5555 ข้อดีของเล่มนี้ก็คือ อ่านเข้าใจง่าย ภาษาเข้าถึงง่าย มีตัวอย่างสถานการณ์ มีภาพประกอบเป็นแผนผังนิดหน่อย ไม่จำเป็นต้องอ่านให้ครบทุกบท สามารถเลือกเฉพาะบทที่เราต้องการได้ แถมตอนท้ายบทมีการสรุปเนื้อหาสาระของแต่ละบทเอาไว้ให้เราทบทวนด้วยเหมือนกัน
ส่วนบรรดาเทคนิคในเล่ม เราว่ามีความหลากหลายดีมาก คือเราไม่จำเป็นต้องทำทุกข้อที่ผู้เขียนเค้าเขียนมาเลยค่ะ แต่ให้เลือกเฉพาะข้อที่เหมาะกับสไตล์การใช้ชีวิตของเรา ผู้เขียนเค้าออกแบบวิธีติดตามผลความคิดและพฤติกรรมของผู้อ่านด้วยว่าเทคนิคไหนเวิร์คกับเราบ้าง ยิ่งง่ายแก่การใช้งานเข้าไปใหญ่ บางเทคนิค เราอ่านแล้วก็รู้สึกว่ามีความคล้ายอริยสัจ 4 ในบทเรียนของพระพุทธศาสนาอยู่นะ และเราก็ค่อนข้างมั่นใจว่า หลายคนคงรู้จักและเข้าใจความหมายของทุกข์ สมุทัย นิโรธ มรรค อยู่แล้ว แต่นึกภาพเพื่อปฏิบัติไม่ออก เราว่าหนังสือเล่มนี้สามารถช่วยแก้ปัญหาตรงจุดนี้ได้เหมือนกัน
สรุปคือ เป็นหนังสือที่เหมาะแก่คนอ่านสายปฏิบัติมากกว่าสายทฤษฎีค่ะ ง่ายแก่การใช้งาน เพราะตรงประเด็นตรงปัญหา ใครอยากปรับความคิดให้มองโลกบวกมากขึ้น เปลี่ยนพฤติกรรมตัวเองให้ดีขึ้น เราขอแนะนำเล่มนี้เลยค่ะ :)
เป็นหนังสือที่เหมาะกับทุกคนที่มีปัญหาด้านจิตใจ เช่น มีสภาวะซึมเศร้า วิตกกังวล โกรธ กลัว หรือกลัดกลุ้มใจ ในตัวเล่ม (รวมถึงด้านหลังหนังสือ) มันจะมี Checklists ให้คนอ่านเช็คดูว่าตัวเองเหมาะกับหนังสือเล่มนี้รึเปล่าด้วย
ที่บอกว่าเล่มนี้เป็นคู่มือแบบจริงจัง เพราะในตัวเล่มคือ ไม่พูดพร่ำทำเพลงอะไรมากเลยค่ะ มาถึงก็พูดวัตถุประสงค์ของหนังสือ และจัดเต็มถึงวิธีบำบัดความคิดและพฤติกรรมรูปแบบต่างๆ เลยค่ะ 5555 ข้อดีของเล่มนี้ก็คือ อ่านเข้าใจง่าย ภาษาเข้าถึงง่าย มีตัวอย่างสถานการณ์ มีภาพประกอบเป็นแผนผังนิดหน่อย ไม่จำเป็นต้องอ่านให้ครบทุกบท สามารถเลือกเฉพาะบทที่เราต้องการได้ แถมตอนท้ายบทมีการสรุปเนื้อหาสาระของแต่ละบทเอาไว้ให้เราทบทวนด้วยเหมือนกัน
ส่วนบรรดาเทคนิคในเล่ม เราว่ามีความหลากหลายดีมาก คือเราไม่จำเป็นต้องทำทุกข้อที่ผู้เขียนเค้าเขียนมาเลยค่ะ แต่ให้เลือกเฉพาะข้อที่เหมาะกับสไตล์การใช้ชีวิตของเรา ผู้เขียนเค้าออกแบบวิธีติดตามผลความคิดและพฤติกรรมของผู้อ่านด้วยว่าเทคนิคไหนเวิร์คกับเราบ้าง ยิ่งง่ายแก่การใช้งานเข้าไปใหญ่ บางเทคนิค เราอ่านแล้วก็รู้สึกว่ามีความคล้ายอริยสัจ 4 ในบทเรียนของพระพุทธศาสนาอยู่นะ และเราก็ค่อนข้างมั่นใจว่า หลายคนคงรู้จักและเข้าใจความหมายของทุกข์ สมุทัย นิโรธ มรรค อยู่แล้ว แต่นึกภาพเพื่อปฏิบัติไม่ออก เราว่าหนังสือเล่มนี้สามารถช่วยแก้ปัญหาตรงจุดนี้ได้เหมือนกัน
สรุปคือ เป็นหนังสือที่เหมาะแก่คนอ่านสายปฏิบัติมากกว่าสายทฤษฎีค่ะ ง่ายแก่การใช้งาน เพราะตรงประเด็นตรงปัญหา ใครอยากปรับความคิดให้มองโลกบวกมากขึ้น เปลี่ยนพฤติกรรมตัวเองให้ดีขึ้น เราขอแนะนำเล่มนี้เลยค่ะ :)
September 20, 2021
My therapist recommended that I read this book. His goal is to make me my own therapist and be able to help myself. This book is short and sweet, and has very helpful strategies and examples. The most powerful thing I'm taking away is to be grateful and mindful.
January 24, 2023
O carte potrivită pentru toată lumea, fie că se luptă cu exces de griji, anxietate, furie sau depresie sau nu. Terapia cognitiv comportamentala este o metoda eficienta în gestionarea anxietății și tulburărilor de panică pentru ca lucrează foarte mult cu gândurile și comportamentele pe care le avem și care ne întrețin stările. Vestea buna este că le putem rescrie, reformula astfel încât să ajungem sa fim în controlul lor, să avem un cuvânt mai ferm de spus în vindecarea lor. E de citit permanent, nu doar o data, mai ales ca de multe ori știm lucruri dar nu le practicam destul sau consecvent. Cartea asta e un reminder bun de avut pe noptiera. 🙏
January 26, 2024
Better than I expected and exactly what I was looking for.
October 15, 2024
vou recordar este dia como o dia em que a minha terapeuta me desarmou por completo e me aplicou um KO de todo o tamanho
July 30, 2021
3.5 stars
As the title implies, this book really breaks down CBT. I liked it enough.
This is a late entry, but I’m finally going back and adding these books to my GRs!
I finished this book as part of a “book boot camp” challenge! See my full video review below ❤️📚
I Read 7 Best-Selling Books on Anxiety and had this *breakthrough* with my panic disorder... https://youtu.be/Uv69N6O9Cgo
As the title implies, this book really breaks down CBT. I liked it enough.
This is a late entry, but I’m finally going back and adding these books to my GRs!
I finished this book as part of a “book boot camp” challenge! See my full video review below ❤️📚
I Read 7 Best-Selling Books on Anxiety and had this *breakthrough* with my panic disorder... https://youtu.be/Uv69N6O9Cgo
December 19, 2019
This was super helpful. I read it at my therapist's suggestion, and I'd like to go back and reread several of the chapters. The setting goals chapter was especially helpful, because it was sure to note that giving yourself grace on not meeting goals in the time initially set is important.
August 9, 2021
3.5 I like CBT and haven't done it much. The whole minor changes for long lasting improvements and adapting with the great big life, yeah I get it. The layout didn't flow great for me, and nothing sticks out that I recall. Though I feel I implemented something and it was really effective. I'll see if my early notes show up and answer that musing.
January 9, 2026
Possibly one of the best self-help books I’ve encountered. It covers a lot of ground while remaining quite focused in its intent, and it provides a good amount of examples, practical work suggestions, and homework.
December 2, 2020
This book can be summarized in three verbs: Think (cognitive), Act (behavioral), and Be (mindfulness). I especially liked that the author included the third wave of CBT: mindfulness.
Cognitive-behavioral therapy (CBT) offers concrete suggestions that not only helps those under illness but also healthy individuals who wish to improve the quality of life - to build a life you love (and who doesn't!). The key is to shift negative cycles, in which negative thought patterns elicit anxiety-inducing behaviors and vice versa, to virtuous cycles, in which positive changes in thoughts and behaviors reinforce each other. You want to be the best pal to yourself by giving constructive feedback that questions negative assumptions and paints an accurate picture of who you are.
In an age when self-care is treated as a self-indulgent luxury, it's important to remember that self-care not only is essential for your well-being but also benefits the people in your life.
"And just as self-care isn't selfish, service to others is not really self-sacrifice, and helps us the most when we're struggling."
A helpful reminder in the age of pandemic.
Cognitive-behavioral therapy (CBT) offers concrete suggestions that not only helps those under illness but also healthy individuals who wish to improve the quality of life - to build a life you love (and who doesn't!). The key is to shift negative cycles, in which negative thought patterns elicit anxiety-inducing behaviors and vice versa, to virtuous cycles, in which positive changes in thoughts and behaviors reinforce each other. You want to be the best pal to yourself by giving constructive feedback that questions negative assumptions and paints an accurate picture of who you are.
In an age when self-care is treated as a self-indulgent luxury, it's important to remember that self-care not only is essential for your well-being but also benefits the people in your life.
"And just as self-care isn't selfish, service to others is not really self-sacrifice, and helps us the most when we're struggling."
A helpful reminder in the age of pandemic.
July 3, 2019
I have read other books about Cognitive Behavioral Therapy, but this one was more concise and very helpful as it outlines in details about each problem and goes through tools on how to over come things like negative thinking, anxiety, anger and stress and how to work through them in a very comprehensive way. I highly recommend this book to everyone, but especially to those suffering through depression and anxiety. When I first heard of CBT I only wished that it was something that was around when I was a kid, I was suffering so much from anxiety and later on, as I grew older, depression set it and only got worse after the death of my parents, especially my mom. There have been times when I thought about not going on, but I found ways of getting through it. CBT has been a wonderful, eye-opening tool to helping me cope with life in general.
January 20, 2022
I finished this book a couple weeks ago but forgot to write a brief review. I was super interested in nutrition but my new kick is psychology — mainly the leading theories on psychology treatment. No one can seek mental health help without stumbling upon Cognitive Behavioral Therapy (CBT). Really, though, there should — and is, sometimes — be an ‘M’ for ‘Mindfulness’ at the beginning (MCBT).
The author breaks down his approach to “Think. Act. Be” which equate to the cognitive, behavioral, and mindfulness-based pieces of MCBT respectively.
All in all I enjoyed the book, though I was hoping for a little deeper dive into the topic than was offered.
The author breaks down his approach to “Think. Act. Be” which equate to the cognitive, behavioral, and mindfulness-based pieces of MCBT respectively.
All in all I enjoyed the book, though I was hoping for a little deeper dive into the topic than was offered.
April 8, 2020
Very straight forward introduction for clients and those looking for an overview of CBT. This is a useful tool to introduce the topic but will fall short of solving challenging and longstanding emotional challenges. One of my mentors used to say that " You can't solve emotional problems by thinking about them. You have to feel through them with someone." In my experience working with people in serious and/or long term distress I have come to agree. Never-the-less, cognitive reframing is a helpful emotional regulator. This book is a good start for those beginning the journey.
November 8, 2020
Simple, practical and helpful. I'm pretty sure every single person could find something useful in here. Also, there's no problem with skipping through chapters with topics you don't struggle with, most of the chapters function as standalone texts.
May 1, 2025
Some books amuse you,some add to your knowledge and others change your whole life and this book is one of them.
CBT is a revolution in the field of psychology which open people minds into default cognitive and behavioural flaws which affects their beliefs.
people are prone to be biased towards their fears,societies and life pressure which reflect directly into their habits.
through this book,simple acts can show us how life is much more different and beautiful than what we ever thought.
core beliefs are the main motive to negative thoughts. They are made form our surroundings and by CBT, people can be more capable to define the flaws and replace them with positive thoughts.
CBT is a revolution in the field of psychology which open people minds into default cognitive and behavioural flaws which affects their beliefs.
people are prone to be biased towards their fears,societies and life pressure which reflect directly into their habits.
through this book,simple acts can show us how life is much more different and beautiful than what we ever thought.
core beliefs are the main motive to negative thoughts. They are made form our surroundings and by CBT, people can be more capable to define the flaws and replace them with positive thoughts.
May 31, 2021
This was my first book on CBT, so I’m not sure how it stacks up against the rest. But it is actionable, and more importantly, I’ve put enough techniques in it to practice to be able to say that I think it is effective — at least for me!
It is also concise. There aren’t many wasted words.
Recommended.
It is also concise. There aren’t many wasted words.
Recommended.
Read
April 24, 2024A very approachable introduction to CBT with easy to understand descriptions. Lots of real life examples for how to apply CBT that makes it feel attainable. I absolutely learned something and feel empowered to make changes to my daily life.
October 11, 2022
The book is super helpful and very practical
August 30, 2024
Very good. Really practical, easy book to work through and tips to take away. I already do a lot of the things but have got a few new ideas for addressing negative thoughts.
October 16, 2018
Very helpful
Easy to read and understand. Helpful suggestions and techniques that I felt I could actually use and apply to my life.
Easy to read and understand. Helpful suggestions and techniques that I felt I could actually use and apply to my life.
January 10, 2021
One of the most helpful therapeutic books I’ve read so far. I can’t really afford a therapist right now so this book helps so much with many aspects of my life which I needed help on. It goes into many areas such as anxiety, depression, ocd, excessive anger and more. It’s helpful if you implement the tools and exercises as outlined by the author. I would have preferred to run through the book chapter by chapter but it is a library loan. I’m thinking of recommending this book to everyone and maybe buying a personal copy for myself. Cannot recommend it enough.
September 2, 2020
Estaba buscando un libro qué me ayude de manera sencilla a comprender la terapia cognitivo conductual. Y lo encontré. Éste libro es fantástico desde el punto de vista académico y también práctico. Llegué para sacar ideas para un curso sobre la ansiedad y al final me llevé eso y más, encontré varías ideas para implementar en mi propia vida. La tapa del libro y el error " coductual " no le hacen justicia al excelente contenido. Debieron mantener el diseño del libro en inglés.
January 27, 2021
This is one of those truly rare books that gets right to the point while providing useful information without getting bogged down in minutiae. It is a great text for those already familiar with the key components of cognitive behavioral therapy or those new to its techniques. I have had a fair amount of previous exposure to CBT but took away several good ideas from the information provided. A great book that I highly recommend.
December 11, 2021
CBT truly made simple. Concise and digestible chapters with relevant activities and charts to drive points home. As a psych major, I really like how Gillihan organized the book in a way that helps to open up the reader to concepts without overwhelming or confusing them. It took awhile for me to get through for some reason but overall, I'd recommend to anyone who wants to make changes in their lives but isn't sure what's going on/if they'd benefit from therapy.
January 18, 2022
This is a great first step into Cognitive Behavioral Therapy, I would suggested it to anyone who has no experience with therapy or redirecting their mindset. If this was my first self-help book I would think it was wonderful. It was a great reminder tool, personally I don't feel it offered much in the ways of new ideas when dealing with anxiety or depression. There wasn't an Aha moment for me, but that isn't to say there isn't one for another reader.
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