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

by Seth J. Gillihan

Chapter Summary and Homework Fear can direct our lives in many ways if we let it. In this chapter, we reviewed some of the common anxiety conditions and other ways anxiety can color our experience. We also covered many strategies from the Think Act Be framework for reclaiming your life from overwhelming anxiety and fear. These individual strategies work well together—for example, practicing acceptance of our feared outcome while we do exposure, and testing our predictions for how we expect it to go. By following a systematic program for exposure, we can transform our determination to conquer our fears into real progress. When you’re ready to face your fears, here are ways to get started: 1 Complete a CBT diagram of your fears, identifying your relevant thoughts, feelings, and behaviours and their relationships. 2 Look for subtle ways that fear affects you that aren’t immediately apparent. 3 Choose strategies from the Think, Act, and Be categories to practice in the coming days. 4 If you have specific fears that lend themselves well to exposure therapy, begin with step 1 and work consistently through the plan. 5 Balance the tough work of facing your fear with consistent self-care (see chapter 10). Being good to yourself will help you through this process. CHAPTER