Think Good, Feel Good

Paul Stallard is Professor of Child and Family Mental Health at the University of Bath and Head of Psychological Therapies (CAMHS) for Oxford Health NHS Foundation Trust. He has contributed to the development of CBT in many countries and has provided workshops for clinicians around the world.

• About the Author xiAcknowledgement xiiiOnline Resources xv1 Cognitive Behaviour Therapy: Theoretical Origins, Rationale, and Techniques 1The Foundations of Cognitive Behaviour Therapy 1First Wave: Behaviour Therapy 2Second Wave: Cognitive Therapy 2Third Wave: Acceptance, Compassion, and Mindfulness 4Core Characteristics of Cognitive Behaviour Therapy 5The Goal of Cognitive Behaviour Therapy 6The Core Components of Cognitive Behaviour Therapy 72 Cognitive Behaviour Therapy with Children and Young People 13Cognitive Behaviour Therapy with Children 13Adapting CBT for Children and Young People 14Facilitating Engagement in CBT 17Common Problems when Undertaking CBT with Children 213 Think Good, Feel Good: an Overview of Materials 27Be Kind to Yourself 28Here and Now 28Thoughts, Feelings, and What You Do 29Automatic Thoughts 30Thinking Traps 30Balanced Thinking 31Core Beliefs 32Controlling your Thoughts 32How you Feel 33Controlling your Feelings 34Changing your Behaviour 35Learning to Problem-Solve 364 Be Kind to Yourself 37Eight Ways to be Kind to Yourself 385 Here and Now 49Do you really Notice What You Do? 49Focus 50Focus on your Breathing 52Focus on your Eating 53Focus on an Activity 54Focus on an Object 55Step Back from your Thoughts 55Thought Spotting 56Step Back from your Feelings 57Let them Float Away 586 Thoughts, Feelings, and What You Do 65Thoughts, Feelings, and What You Do 65How does it Work? 66What you Think 67Core Beliefs 68Beliefs and Predictions 68Unhelpful Beliefs and Predictions 69Core Beliefs are Strong and Fixed 69Important Events 70Automatic Thoughts 70How You Feel 71What You Do 71Stop! 72Putting It All Together 747 Automatic Thoughts 81Me, What I Do, and My Future 81Why do I Listen to my Automatic Thoughts? 83The Negative Trap 84‘Hot’ Thoughts 858 Thinking Traps 97Negative Filter 97Blowing Things Up 98Predicting Failure 99Being Down on Yourself 100Setting Yourself to Fail 1019 Balanced Thinking 107What is the Evidence? 107So How Does it Work? 109The ‘Four Cs’ 111So How Does it Work? 112How would you help a Friend? 11410 Core Beliefs 119Finding Core Beliefs 120Challenging Core Beliefs 121Talk with Someone 12311 Controlling Your Thoughts 131Step Back from your Thoughts 131Refocus your Attention 132Distraction 132Coping Self-Talk 134Positive Self-Talk 135Thought Stopping 136Turn the Volume Down 137Limit the Time you Worry 137Test Them 138Throw Them Away 13912 How You Feel 151What Feelings Do I Have? 152Feelings and What You Do 154Feelings and What You Think 154Putting it Together 15513 Controlling Your Feelings 167Learn to Relax 168Physical Exercise 1704-5-6 Breathing 171Your Calming Place 171Relaxing Activities 172Stop the Build-Up 17314 Changing Your Behaviour 181Being Busy is Helpful 182Have More Fun 182Map How You Feel and What You Do 184Small Steps 185Face Your Fears 186Dump Your Habits 187Remember to Reward Yourself 19015 Learning to Solve Problems 201Why do Problems Happen? 201Learn to Stop and Think 203Identify Different Solutions 203Think Through the Consequences 204Remind Yourself What to Do 206Practice getting it Right 207Plan to be Successful 208Talk yourself Through It 209References 217Index 221