Self Help

Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks, A Workbook for Managing Depression and Anxiety

Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks, A Workbook for Managing Depression and Anxiety

  • Downloads：1031
  • Type：Epub+TxT+PDF+Mobi
  • Create Date：2021-09-13 09:53:56
  • Update Date：2025-09-06
  • Status：finish
  • Author：Seth J. Gillihan
  • ISBN：1623157803
  • Environment：PC/Android/iPhone/iPad/Kindle
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Summary

Masterfully written with relatable examples， Cognitive Behavioral Therapy in 7 Weeks allows the reader to quickly connect and feel understood， and offers hope for those who are looking to regain control over their life。 —DR。 ROBIN ZASIO， Psy。 D。， LCSW， director of The Anxiety Treatment Center of Sacramento， featured doctor on the A&E series Hoarders

Cognitive Behavioral Therapy （CBT） has proven to be the tipping point through which many people are finally able to make significant changes and break free of anxiety and depression。 Cognitive Behavioral Therapy in 7 Weeks is an interactive workbook that outlines a simple， practical plan that occurs over the course of 7 weeks， and offers real， tangible relief from anxiety and depression。 This is a cumulative workbook—the work you do each week builds upon that of the last and， ultimately， creates a lasting CBT “tool kit” that will prepare you to handle future challenges as they come。

In his private practice， licensed psychologist Dr。 Seth Gillihan specializes in the use of cognitive-behavioral treatment for anxiety and depression。 He concentrates on the specific needs of each patient by using the evidence-based， solution-focused treatment principles of CBT—the fundamentals of which at the core of Cognitive Behavioral Therapy in 7 Weeks。

With Cognitive Behavioral Therapy in 7 Weeks you will:

Become familiar with the basic principles of CBT and understand how it works Define specific goals that you’ll work toward over the course of 7 weeks Learn fundamental CBT skills through guided writing exercises that apply to your current， real-life challenges

Cognitive Behavioral Therapy in 7 Weeks is the most comprehensive yet efficient workbook available for using CBT to address anxiety and depression。

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Reviews

Ieva ，

Love this book！ It has a lot of mind exercises which are helping to put your thoughts in right place。

vi ，

all in all， this book is very practical and stated （or re-stated） the obvious。 might give it a 4 stars。 it's a good guide when you want to reevaluate yourself but your brain didn't pick all the details you need。 it's a diary meditation。 lots of series of questions you need to answer。 all in all， this book is very practical and stated （or re-stated） the obvious。 might give it a 4 stars。 it's a good guide when you want to reevaluate yourself but your brain didn't pick all the details you need。 it's a diary meditation。 lots of series of questions you need to answer。 。。。more

Brian Sachetta ，

I thought this was a great and informative read on a proven form of treatment for anxiety and depression。 There were several things I liked about it， most notably its clear and easy-to-understand style。The author breaks anxiety and depression down in simple， relatable， and straightforward terms。 Then he provides helpful， concrete strategies for dealing with them。 For example， he says that we need to take a serious look at our thoughts — both our habitual ones and those related to specific events I thought this was a great and informative read on a proven form of treatment for anxiety and depression。 There were several things I liked about it， most notably its clear and easy-to-understand style。The author breaks anxiety and depression down in simple， relatable， and straightforward terms。 Then he provides helpful， concrete strategies for dealing with them。 For example， he says that we need to take a serious look at our thoughts — both our habitual ones and those related to specific events — and change them if they’re not serving us。I also loved the author’s focus on injecting fun and rewarding behaviors into our lives in order to ward off negative feelings。 As he states， CBT focuses on these behavioral changes first because that’s the easiest way to start moving ourselves in a better direction; doing fun things can have a quick， antidepressant-like effect。The book isn’t a romanticized look at either condition， either。 Instead， it’s a practical dive into how we can heal ourselves through proven means。 Some of those other means include regular exercise and methodical exposure to our fears。Most helpfully， and most importantly， all this great information is wrapped up in a workbook-style fashion that forces readers to apply its takeaways to their own lives and take steps to improve their situations。 It packs a punch， and I think it will help a lot of folks who read it。 Definitely check it out。-Brian SachettaAuthor of “Get Out of Your Head” 。。。more

Sandra Marmar ，

A reference book used for those that CBT works for。 I have found that CBT does not work so well for those that have suffered from severe trauma， and is wonderful for college students to change behavior。 When there is an intent with the heart to actually connect to the people that the traumatized are trying to communicate with the skills can be used successfully。 Without the intent of the heart， and instead an intent to manipulate or in an effort to try to change others CBT is just that; manipula A reference book used for those that CBT works for。 I have found that CBT does not work so well for those that have suffered from severe trauma， and is wonderful for college students to change behavior。 When there is an intent with the heart to actually connect to the people that the traumatized are trying to communicate with the skills can be used successfully。 Without the intent of the heart， and instead an intent to manipulate or in an effort to try to change others CBT is just that; manipulation， and oneupmanship！ As this is a reference book I do keep it on a shelf for as needed， stressing that it is to be used only with the intent of the heart and connection to people who matter！ 。。。more

Cecily Kyle ，

Definitely a book I will revisit。 It has a lot of helpful tools when dealing with panic， anxiety， and depression。 I started this book back in the winter when I was feeling really low and trying to do some personal development to help myself instead of being stuck where I am。 The biggest takeaway is that our mind is not always honest with us， and we can let it spiral into making things much worse than they really are and learning that and how to talk yourself through difficult feelings is a skill Definitely a book I will revisit。 It has a lot of helpful tools when dealing with panic， anxiety， and depression。 I started this book back in the winter when I was feeling really low and trying to do some personal development to help myself instead of being stuck where I am。 The biggest takeaway is that our mind is not always honest with us， and we can let it spiral into making things much worse than they really are and learning that and how to talk yourself through difficult feelings is a skill I will continue to work on as I know it is not all cured just from reading one book。 That being said， I am happy I purchased the book， so I can go back when I need a reminder on how useful the tools available within these pages really are。 Great Read！ 。。。more

JLS10 ，

I didn’t do the daily activities， but should have。 I would have gotten more out of it。

Yojana ，

Read upto half

M。i。 ，

It’s effective。 I like the ease with which its lessons were conveyed。

Alexandra ，

Full disclaimer: I’ve only read this book。 I listened to the audio and haven’t yet actually completed the program。 But a lot of the things that were discussed in this book do make sense， and the treatment plan sounds promising。 I may find myself returning to this book to actually actively implement what I’ve learned。

Farzat AL Chayah ，

منهج تطبيقي خفيف في العلاج المعرفي السلوكي، كتجربة أولى في هذا المجال مقبول للغاية。

Rachael Jacobs ，

An excellent and useful book， but not a replacement for CBT and the care of a physician; best and most responsibly used as an adjunct to treatment。

Geekfork ，

A perfect way to break into taking my life back by getting my thoughts under some type of control。 I'll revisit once I've actually done the work outlined in this workbook。 Very glad I found CBT （well， technically I found it in college as a psych major， but never thought to use it until now ;D） A perfect way to break into taking my life back by getting my thoughts under some type of control。 I'll revisit once I've actually done the work outlined in this workbook。 Very glad I found CBT （well， technically I found it in college as a psych major， but never thought to use it until now ;D） 。。。more

Jimbo ，

I liked it。I mostly breezed through this。 I want to go back and follow the prompts and do the work to improve my mindset。 The three stars shouldn't be a knock， just not has good as Feeling Good。 I liked it。I mostly breezed through this。 I want to go back and follow the prompts and do the work to improve my mindset。 The three stars shouldn't be a knock， just not has good as Feeling Good。 。。。more

Angela ，

Not entirely earth-shattering but sometimes what you need most is a nudge， a textual body double to remind you what you know but sometimes forget。

Debbie Cranberryfries ，

Good info as I'm learning about CBT。 I could see the benefit。 Good info as I'm learning about CBT。 I could see the benefit。 。。。more

Meghan ，

This is my spring self-help book。 Retrain Your Brain has great exercises for you to reframe your thinking on your habits and activities。 I like it in the spring because it sets you up to try new things （and a new way of looking at things） for the summer， when there's just generally more opportunity to do so （hello， northeast seasons）。Overall， Retrain Your Brain is insightful and actionable。 I'll sum it up as: there's a lot of gold in your life， but sometimes you need to either dig for it or find This is my spring self-help book。 Retrain Your Brain has great exercises for you to reframe your thinking on your habits and activities。 I like it in the spring because it sets you up to try new things （and a new way of looking at things） for the summer， when there's just generally more opportunity to do so （hello， northeast seasons）。Overall， Retrain Your Brain is insightful and actionable。 I'll sum it up as: there's a lot of gold in your life， but sometimes you need to either dig for it or find new ways to find the gold。 Retrain Your Brain is the roadmap to do so。About me （to give my review context）:I like fun but smart books: light stories that don't make you feel less intelligent for reading them。Top books include: The Seven Husbands of Evelyn Hugo， ALL Elin Hilderbrand， Bridget Jones's Diary， Eleanor Oliphant Is Completely Fine， The Help， and The Last Mrs。 Parrish。 。。。more

Varsha ，

To people who know what Cognitive Behavioural Therapy（CBT） is， there is nothing new in this book theoretically。 However for people who are dealing with Anxiety and Depression and who don't have means to go through the therapy， this can be a very helpful book to pick up。 It breaks down the whole CBT program into smaller *manageable* 7 weeks and prompt you to reflect and note down your thoughts， make small changes to your behaviour by taking up simple and doable activities and help work on your ne To people who know what Cognitive Behavioural Therapy（CBT） is， there is nothing new in this book theoretically。 However for people who are dealing with Anxiety and Depression and who don't have means to go through the therapy， this can be a very helpful book to pick up。 It breaks down the whole CBT program into smaller *manageable* 7 weeks and prompt you to reflect and note down your thoughts， make small changes to your behaviour by taking up simple and doable activities and help work on your negative feelings。 2020 must have been challenging time for a lot of people， specially for those who deal with anxiety and depression on regular basis。 I hope this review encourages you to take the first step towards taking care of yourself or your dear ones！ :） 。。。more

Julia ，

Review to come

Azka Nur Afifah ，

This book helps me unravel my thoughts with the tools provided。 I used to keep a bullet journal in 2019， but I struggled to keep one in 2020。 It wasn't until I picked up this book that I continued to write in my journal。I used to write just anything for my daily logs， I didn't really pay attention to whether there were any errors in my thinking， as long as I got to pour my thoughts and feelings onto something。 The most helpful exercise for me is the 'Challenging Your Thoughts' in Week 3， in whic This book helps me unravel my thoughts with the tools provided。 I used to keep a bullet journal in 2019， but I struggled to keep one in 2020。 It wasn't until I picked up this book that I continued to write in my journal。I used to write just anything for my daily logs， I didn't really pay attention to whether there were any errors in my thinking， as long as I got to pour my thoughts and feelings onto something。 The most helpful exercise for me is the 'Challenging Your Thoughts' in Week 3， in which we are asked to record our thoughts whenever triggering events happen （e。g。 our mood dropping or anxiety rising）。 Then in the following week， we are asked to examine our thoughts by writing the evidence for and against our thoughts。I never looked up about CBT exercises before reading this book， but I'm sure there is a bunch of exercises example online。 However， this book helps direct you through the CBT program， step-by-step， in seven weeks。As the book states in the beginning， not everyone can benefit from the CBT program。 People with severe issues might find it hard to follow the exercise because in CBT it's mostly our doing， the book/therapist only serves to give you directions。 You might want to try the sample first and read some of Part One （Getting Familiar with CBT） before you purchase the ebook。 。。。more

Ashley ，

*Listened to audiobook*I can see how helpful this could be。。 I should probably look into a physical copy though。

Mary Bellis ，

I’m a fan of CBT therapy。 I thought this book was a very good beginners layout。 There a better books out there to better relate to life situations and really apply it。 But this is a great foundation。

Lynn ，

I read this book with a vague intention to see if it would help me with some low level stress I have in my life but I realize I just don’t really have any of the issues CBT generally helps people deal with。 I do think this book could be a good intro for anyone w anxiety or depression to figure out if it’s worth investing more time into CBT。

Sandi ，

This book centers on the goals of CBT and how you can make them user friendly。 The beginning is less practical and more a primer on what CBT is， its history and comparative approaches。The meat of the book centers on noticing negative emotional states and identifying the thought patterns that do not serve you。 This step also invites you to challenge these thoughts with the goal to realize that many are not true。 The rest， you can combat by identifying the worst case scenario。The next step was sur This book centers on the goals of CBT and how you can make them user friendly。 The beginning is less practical and more a primer on what CBT is， its history and comparative approaches。The meat of the book centers on noticing negative emotional states and identifying the thought patterns that do not serve you。 This step also invites you to challenge these thoughts with the goal to realize that many are not true。 The rest， you can combat by identifying the worst case scenario。The next step was surprising and practical。 Part of anxiety is the maladaptive reaction overwhelm and this step focuses on managing overwhelm by identifying all that must be done， ordering it by priority， and approaching it by breaking down each step into small， manageable blocks。 If those are too overwhelming， go ahead and break em down again。Another point this book makes regards the maladaprive response of avoidance。 Gillihan makes the case that in order to confront anxiety， we must confront and systematically desensitize ourselves to the fears that cause it。 It was an unwelcome realization that anxiety doesn't just "go away" with CBT， you actually have to do work to confront the shit that causes it。 I think that's probably the reason why this book has poor ratings。 Even so， I think it's worth the read for the lay person interested in the tactics of CBT。 Not a replacement for the accountability of talking to a real person though， I would imagine。 。。。more

Neet ，

Simple。 May not work for everyone。

Mobina J ，

Everything has a pattern in our mind。 Why do I feel something？ where does it come from？ Why do I behave like that？ And etc。 This book helps you to find that pattern and look more deeply into your thoughts， feelings and behaviors。 And after recognizing those patterns， it leads you to correct them step by step。 Actually I enjoy this fact that， now when I feel something I know how to follow its pattern to find its origin。“ practice being patient with yourself as you find what works for you “

Lisa Weaver ，

I might have to buy this one listened on audio so i didnt get to use the workbook portion

Vince ，

I bought this because I wanted to work on some things， but I went a different direction。 After spending considerable time on CBT， I flipped through this book on my shelf。 Seems full of useful exercises and reflects what I've learned in other sources。 A very hands-on workbook type book。 I'm sure the reader set on participating with it will find it helpful。 [DNF] I bought this because I wanted to work on some things， but I went a different direction。 After spending considerable time on CBT， I flipped through this book on my shelf。 Seems full of useful exercises and reflects what I've learned in other sources。 A very hands-on workbook type book。 I'm sure the reader set on participating with it will find it helpful。 [DNF] 。。。more

Marina ，

Cool intro to depression/anxiety therapy， and once the author finishes with a whole bunch of definitions （I can appreciate how it might normalize different conditions， but it feels too academic to me）， I think he presents most of the basic thoughts of CBT pretty effectively。 I don't think reading through this book once will fix too much in our lives， but by working through the activities and really writing them out， I think this is a good start to affecting thoughts and behaviors keeping us down Cool intro to depression/anxiety therapy， and once the author finishes with a whole bunch of definitions （I can appreciate how it might normalize different conditions， but it feels too academic to me）， I think he presents most of the basic thoughts of CBT pretty effectively。 I don't think reading through this book once will fix too much in our lives， but by working through the activities and really writing them out， I think this is a good start to affecting thoughts and behaviors keeping us down - and might get someone into therapy once they see that it can be structured and contained like this book is。My big hangup with a lot of books like this， though， is that I feel like they're set up for white business professionals who have concerns about public speaking or getting raises， but once they realize how to relax more， everything else will just fall into place。 [CBT is sometimes made to sound like our thoughts are entirely at fault for our poor mental health， not our life situations - but good therapists don't need to use it like this] For example， a lot of people understand that if they could work shorter hours， sleep enough at night， and eat well， their wellbeing would improve but for some people， a lot more needs to go into these changes beyond to-do lists， facing avoidance habits， letting go of what we can't change， and taking deep breaths。 That doesn't mean this book won't help at all， but it does feel that much more pejorative and simplistic， when you take a systems-perspective， y'know？ 。。。more

Fox Bragg ，

a good introductory look into cbt

Yasmin ，

Looks at the link of a thought， feeling and behaviour and how these interact to create anxious behaviours。

Reference

google book https://www.google.com/search?tbm=bks&q=Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks, A Workbook for Managing Depression and Anxiety

hathitrust digital library https://babel.hathitrust.org/cgi/ls?q1=Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks, A Workbook for Managing Depression and Anxiety&field1=ocr&a=srchls&ft=ft&lmt=ft

The British Library https://bll01.primo.exlibrisgroup.com/discovery/search?query=any,contains,Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks, A Workbook for Managing Depression and Anxiety&tab=LibraryCatalog&search_scope=Not_BL_Suppress&vid=44BL_INST:BLL01&lang=en&offset=0