Cognitive Behavioural Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic and Worry (Sheldon Press)

by Seth J. Gillihan

We have with us at all times a potential friend—someone who can speak to us encouragingly, praise our successes, support us when we’re down, plan nice experiences for us, give us opportunities to use our strengths, and challenge us in a loving way. Unfortunately, we often play the role of our own enemy, being quick to criticize and slow to forgive ourselves, keeping ourselves from physical exercise, depriving ourselves of sleep, feeding ourselves unhealthy food, and minimizing our enjoyment in life. Through the practices we covered in this chapter, you’ll be working on a completely different approach: planning your life the way you would for someone you love. These plans will take care of your fundamental needs for nourishing food, restful sleep, and consistent movement. They also include managing the inevitable stressors you encounter and spending time in nature; finally, some of the kindest things you can do for yourself are to practice gratitude and give back to others. These practices work well together. For example, studies of the Mediterranean lifestyle have found benefits not only of the diet but also of greater engagement in social activities and more physical activity; one study found that the Mediterranean diet alone led to about a 20 percent reduction in depression risk, whereas adding greater physical activity and more socializing led to a 50 percent reduction. Ready to put your plans into action? You can start with these steps; focus initially on the ones that...