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Super Simple CBT: Six Skills to Improve Your Mood in Minutes

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In today's increasingly uncertain and difficult world, it's natural to feel anxious, scared, sad, lonely, angry, worried, or hopeless. Based on the self-help classic, Thoughts and Feelings, this take-anywhere guide offers proven-effective cognitive behavioral therapy (CBT) skills to help readers challenge the negative thinking that leads to anxiety and depression, balance their emotions, and start engaging in activities that bring them meaning and purpose.

124 pages, Paperback

Published October 13, 2022

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200 people want to read

About the author

Matthew McKay

156 books294 followers
Matthew McKay, PhD, is a professor of psychology at the Wright Institute in Berkeley, and author of more than 30 professional psychology and self-help books which have sold a combined total of more than 3 million copies. He is co-founder of independent self-help publisher, New Harbinger Publications. He was the clinical director of Haight Ashbury Psychological Services in San Francisco for twenty five years. He is current director of the Berkeley CBT Clinic. An accomplished novelist and poet, his poetry has appeared in two volumes from Plum Branch Press and in more than sixty literary magazines. His most recent novel, Wawona Hotel, was
published by Boaz Press in 2008.

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5 stars
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4 stars
82 (37%)
3 stars
64 (29%)
2 stars
23 (10%)
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6 (2%)
Displaying 1 - 30 of 38 reviews
Profile Image for Mike.
1,309 reviews88 followers
January 31, 2022
Co-authored by Martha Davis, Matthew McKay and Patrick Fanning, Super Simple CBT (Cognitive Behaviour Therapy) has enjoyed some favour amongst clinical psychological therapists. Used as a treatment of various mental health disorders, CBT is most effective for those with depression and/or anxiety. CBT examines the interplay between a person’s beliefs, thoughts, and feelings in order to understand the problem and resulting actions. Super Simple CBT has six chapters as well as an introduction and conclusion. It also has a helpful list of resources for further reading. With valuable insight into CBT, this book is most helpful as an introduction and readers may need to seek professional counselling to fully realise the benefits of CBT. Overall, a well written, easy to read book with some useful tips and a four-star rating. With thanks to New Harbinger Publications, Inc. and the author, for an uncorrected proof for review purposes. As always, the opinions herein are totally my own and freely given, with some previous professional knowledge of the subject matter.
Profile Image for Hossam Elsayed.
192 reviews25 followers
September 20, 2025
كتاب بسيط جدا فى العلاج السلوكى المعرفى
بس لا يكفى كأنه من كل فيلم أغنية
Profile Image for Mary.
418 reviews11 followers
December 28, 2021
Super Simple CBT is exactly what it says it is...."super simple". This is why it's worth reading. Any book that goes on and on and on about why you feel the way you do and how to fix it is just too much for me, and. I want to cut to the chase, get to the point. This book does that. I opened the book this morning and was immediately pleased to find a short, simple, to the point book that identifies thought patterns and tells you how they affect you, and then suggests ways to think and feel better right now, not eventually...now. I can guarantee that when reading through the thoughts we hurt ourselves with everyone will find at least one where they think, "yeah...I do that". You can read this book cover to cover in an hour. This is not an overwhelming "self-help" book about the inner-child, personality types, your parents, your ex. This is just about you and it's simple, which is just right!
93 reviews3 followers
December 26, 2021
I really, really like this CBT book. I am familiar already with some of the CBT exercises mentioned such as worry time. The chapters I found particularly useful were on those on relaxation exercises and getting mobilized through activity scheduling. This is something I can see myself putting into practice.

I also loved this quote in the book which really hit home - ‘ Many of these exercises are boring, But they work. Practicing them becomes the trade off: a few weeks of boredom in exchange for years of freedom from unwanted symptoms. This is the choice you may have to make every day when you do these exercises.’

I really hope and want to commit to doing the exercises in this book. Thank you so much to NetGalley and the publisher for allowing me to read an advance copy. This book will help so many people.
Profile Image for Fran.
880 reviews15 followers
November 22, 2021
As a psychologist, I was impressed by this book. As a guide to CBT, it is thorough, yet concise. I believe many readers will benefit from the information and techniques provided…particularly when presented in such an accessible, “user-friendly” style.
Profile Image for ᛚᚨᚱᚲᚨ × ᚠᛖᚾᚱᛁᚱ (Semi hiatus).
412 reviews37 followers
February 7, 2022
“Persist. Don’t give up. Your ability to heal yourself by modifying your thoughts and feelings is a tremendous power. You can change what you think and therefore what you feel. You can change the structure of your life by altering the structure of your mind. You can take away your pain.”


At the very core of CBT (Cognitive Behavioural Therapy) is the truth that thoughts cause feelings, and we can control our thoughts thus controlling our feelings.
I've already come across this principle, although not so in depth and not with such a scientific approach – the author explains not only all the different ways we could think (often mixed together in single individuals), which per se is already something, but all the way in which, a step at a time, we can change our way of thinking (which is tailored to us) and we can improve our lives.
The book closes this brief journey into our minds with two chapters for self-care: one about relaxation techniques, the other with worry control ones. The very last chapter is about how people prone to depression (or anyone, really) should approach the issue, scheduling activities so they re-descover the forgotten pleasure and gain hope again.

“Life is hard. To cope, all of us have been given a random set of tools and instructions by parents, family, friends, teachers, bosses, and others. Some of this has been helpful, some not. This book gives you tools from cognitive behavioral therapy (CBT) that work. It is a guide for changing how you respond to your moods and your life. You may believe painful feelings are caused by forgotten childhood experiences. Maybe you assume the only way to relieve these feelings is through long, difficult analysis to root out unconscious memories and associations. There is some connection between your distant past and painful feelings in the present. But there is a much more immediate and accessible source of emotions: your current train of thought.”


Table of Contents
Introduction
1. Automatic thoughts
2. Limited thinking
3. Hot Thoughts
4. Relaxation
5. Worry Control
6. Getting Mobilized
Conclusion


Rating: ★★★★


***Thank you to the author, the publisher, and NetGalley for the digital copy of this book in exchange for an honest review.***
Profile Image for Courtney R..
106 reviews10 followers
November 4, 2023
"Super Simple CBT: Six Skills to Improve Your Mood in Minutes" by Martha Davis, Matthew McKay, and Patrick Fanning is a highly accessible introduction to Cognitive Behavioral Therapy (CBT) techniques. The authors distill complex psychological concepts into straightforward, actionable skills that can be implemented in just minutes. This book is a valuable resource for individuals seeking practical tools to manage their emotions and improve their overall well-being.

One of the book's standout features is its simplicity and practicality. The authors provide clear and concise instructions for each of the six CBT skills, making it easy for readers to incorporate them into their daily lives. The exercises are designed to be easily accessible and can be implemented in various situations, allowing individuals to address negative thought patterns and improve their mood in real-time.

The book's focus on CBT, a widely recognized and effective therapeutic approach, adds credibility to the techniques presented. The authors draw on their expertise to explain the underlying principles of CBT in a way that is understandable and relatable. They also provide relatable examples and case studies to illustrate how these techniques can be applied in real-life situations.

I was provided an advanced copy of this book by NetGalley in exchange for an honest review.
Profile Image for Michelle Cornish.
Author 42 books105 followers
April 27, 2025
If you’ve ever felt overwhelmed by the idea of tackling anxiety, depression, or low mood, Super Simple CBT is exactly the book you need. Written by seasoned experts Matthew McKay, Martha Davis, and Patrick Fanning, this guide strips Cognitive Behavioral Therapy (CBT) down to its essentials, offering six practical, easy-to-learn skills that can genuinely shift your mood—often within minutes.

What I loved most about Super Simple CBT is how approachable and encouraging it feels. The authors take what can sometimes seem like a complicated therapy process and make it incredibly accessible. Each skill is clearly explained, with step-by-step instructions and relatable examples that show how to put the techniques into practice right away. Even if you’re completely new to CBT, you’ll feel empowered to start making positive changes almost immediately.
Profile Image for Winnie | Her Digital Coffee.
144 reviews11 followers
November 20, 2021
Super Simple CBT is regarded as the gold standard in psychology for treating depression and anxiety. Learn new skills to help you manage negative thought patterns and anxiety to create balance in your life.

Super Simple CBT is a wonderful and straightforward read. The steps are practical, easy to follow, and simple enough to get started right away. I appreciate the examples provided. They create a vivid image for the reader to connect with on a deeper level. You may be familiar with some of these techniques if you read self-help books often, regardless, I do recommend this book. It can teach you something new and provide gentle reminders. Thank you to NetGalley and New Harbinger Publications for this eARC in exchange for my honest review.
Profile Image for Faiza Fazle.
116 reviews
May 29, 2022
CBT stands for Cognitive Behavioral Therapy. This book is a self-help book that talks about quick skills grounded in cognitive behavioral therapy (CBT) that help you to find lasting relief from the painful thoughts that drive anxiety, depression, and more. It is a short, and well-written read.

Super Simple CBT contains six chapters other than the introduction and conclusion, followed by a helpful list of resources for further reading. With valuable insight into CBT, this book is most helpful as an introduction to people interested in CBT.

As someone who loves non-fiction and self-help books, I loved that this is short, simple, and to the point. A worthy read for anyone interested in this topic!

4 / 5 ⭐

Thank you to NetGalley and the publisher for the book!
Profile Image for erin_leigh_reads.
227 reviews8 followers
November 13, 2021
Super Simple CBT is an informative read for anyone struggling with anxiety. The text is simple and not bogged down with complex jargon and very easy to understand and the techniques easy to implement, It’s helpful to read how much our thoughts contribute to and cause our feelings and in turn how we can change our feelings by changing our thoughts. Definitely a book I will keep on hand for days when my anxiety gets the better of me and when I want to access tools to help me manage and improve my moods and deal with life.

Thank you Netgalley, New Harbinger Publications, Matthew McKay, Martha Davis and Patrick Fanning for my electronic arc of Super Simple CBT.
Profile Image for Rachel.
157 reviews
December 24, 2021
thank you to netgalley for the arc!

i have to say, this is one of the best self-help/cbt books i've read. it is packed with step-by-step techniques that are thoroughly explained, but still concise. i really loved how all the techniques were practical and actionable. additionally, links for free worksheets are provided throughout the book so you can start practicing these methods immediately.

as someone who struggles with anxiety and depression, i would recommend a copy of this for anyone else dealing with these issues. i've practiced using these techniques in the past, and i think this book in particular is a great introduction and resource.
Profile Image for Gregory.
110 reviews3 followers
November 7, 2022
The book does not deliver on the title. There are certainly no "Six Skills to Improve Your Mood in Minutes" - there is only one, or maybe two - the deep breathing technique and the progressive muscle relaxation - that can be done in "minutes", the other four skills will take significantly longer, most of them take weeks of daily application to manifest any improvement...
The Super Simple CBT claims in the foreword to be working for everyone. Yet, four of the six introduced techniques are explicitly targeted at threatening depression and are not really helpful if you are not depressed. Overall an easy read, but somewhat useless.
Profile Image for MookNana.
847 reviews7 followers
December 17, 2021
This does exactly what it says on the tin: it's a simple, straightforward guide to the basics of CBT that is very accessible and easy to understand. It clearly explains the core concepts and includes lots of helpful, relatable examples. There are many suggested exercises to help readers apply the principles to their own situation. This would a great read for anyone who struggles with anxiety, low moods, and/or discouraging thoughts. It's a very useful resource!

Many thanks to the publisher and NetGalley for the opportunity to read and review!
Profile Image for Jennifer.
651 reviews11 followers
June 30, 2024
I am reviewing this book for Mental Health Month and Disability Issues.
This was a nice summary of classic CBT, reorganized into a different format and that made it fresher. I did like the compact format and easy reading level. Very actionable items.

I have used a variety of the bibliography in the past, and CBT has been very helpful for certain things for me. This book did not mention the limitations of CBT as we understand them now, as far as I could tell.

Still, it was a clear and well-organized approach to this topic and I enjoyed the read very much.
Profile Image for Gemington.
630 reviews1 follower
December 30, 2022
I wanted to familiarize myself with some basic CBT techniques and this book delivered. My favourite part was at the end when it was talking about actually doing the techniques. They agree that the techniques are boring, but they also work. For moments when I struggle with anxiety, depression, worry, and just general negative feedback loops in my thinking, I now have some simple strategies I can undertake on my own. As they suggest, the biggest obstacle is just committing to doing it.
Profile Image for Mandy Hazen.
1,364 reviews
November 12, 2021
This book takes an empathetic approach and gives bite size approaches and allows you to have kindness and patience with yourself when dealing with life. This is so necessary for everyone to read in life. Highly recommend. Especially loved the reflection to true life to humanize my feelings and relate. I received an advance review copy for free, and I am leaving this review voluntarily.
46 reviews
December 20, 2021
This is like a mental health coach for your brain. We all get caught up in negative self talk and destructive thinking. This book shows you how to retrain your brain to stop the negative thoughts and gives you strategies to enable you to change those negative thoughts into something more positive. A simple, useful book.
56 reviews
December 26, 2021
Unique, concise, and practical overview of CBT that aligns with the “committed action” and “values” portions of ACT (among others). Focused on measurement and pragmatic actions/solutions, in contrast with CBT books that focus on cognitive distortions and offer little in the way of solutions.


I received a complimentary advance review copy from Netgalley and the publisher.
Profile Image for BlueFalkon95.
484 reviews1 follower
December 2, 2024
Super Simple CBT book is ideal for those who need in changing their thinking patterns, habits and processes. Good for those who are struggling with depression and anxiety. I struggled to understand the processes due to my unmedicated ADHD and ASD and complex-ptsd. If I was medicated I feel that I would be able to focus and understand and process of what I need to follow with CBT .
Profile Image for Anthony Thompson.
402 reviews3 followers
January 24, 2023
CBT seems like the only therapeutic method that should work. Certainly more than Freudian life mythologizing.

It just seems like Yoga. The tension and breathing in particular made me go, "I already do a more involved version of this every day."
Profile Image for Janelle.
78 reviews21 followers
March 19, 2024
Great info for someone new to CBT. I didn’t really get anything new from it, but I’ve been using it for work for a few years now. I’d recommend to friends trying to manage their own anxiety for sure, though.
Profile Image for Roderick Vonhogen.
483 reviews71 followers
November 24, 2024
A conscise and well-written guide to the principles of cognitive behavioral therapy with many suggestions and examples of how you can train yourself to rethink situations and change your inner dialogue to improve your mood.
Profile Image for Lanette Sweeney.
Author 1 book18 followers
December 21, 2021
An excellent introduction to the subject of how to observe your thoughts, recognize when they're false, and work to change them.
945 reviews4 followers
March 18, 2022
Really simple but effective ideas in this book, I found it very helpful.

Thank you NetGalley for my complimentary copy in return for my honest review.
Profile Image for Flo.
277 reviews
July 11, 2022
I'm all about learning how to improve my mood but this book did not help. The title implies that it only takes minutes but it didn't read that way.
Displaying 1 - 30 of 38 reviews

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