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

by Seth J. Gillihan

One of the advantages of the Mediterranean diet, besides the health benefits, is that it also tends to be appealing since it’s not overly restrictive.

research studies have shown that exercise also has positive effects on psychological conditions like anxiety, depression, eating disorders, and substance use disorders, as well as chronic pain and neurodegenerative conditions

Better sleep, which is associated with improved mental health • A release of endorphins, the body’s natural “feel good” chemicals • A sense of accomplishment from having exercised and from increased fitness • Distraction from unhealthy thought patterns like rumination • Increased blood flow to the brain • Improvement in executive functions like organization and focus • Social contact with others who are exercising • Spending time outdoors (when applicable); see the section “Spend Time Outside” (here) on being in nature

If you’re ready to take advantage of the many benefits of exercise, follow the steps from chapter 3 for behavioural activation: 1 Start by defining what’s important to you about physical activity. For example, is it about doing something that brings you joy or feeling like you’re taking care of yourself? 2 Find activities you enjoy, which may not even fall under the label “exercise.” They might include going for walks with a friend, playing tennis, or taking a dance class, for example. The more you enjoy the movement, the more motivated you’ll be to do it consistently. 3 Plan specific times to exercise, and schedule them in your calendar. Start gradually so you won’t feel overwhelmed by your goals. With thoughtful planning, you can add regular exercise into your routine and enjoy the all-around positive effects on your well-being.

Follow these steps to reach a deep state of relaxation. 1 Find a quiet place where you won’t be disturbed. Silence your phone. 2 Sit in a chair with your legs stretched out in front of you, heels on the floor. Make any necessary adjustments to get comfortable. Allow your eyes to close. 3 Alternately tense and then relax the major muscle groups in your body, starting with your feet and working your way up. Create a moderate degree of muscular tension in each area of the body for a few seconds. Then release the tension all at once, really noticing the contrast as you move from tense to relaxed. Continue to relax for 30 to 60 seconds before tensing the next group of muscles. The sequence can include: Lower legs: One leg at a time, pull your toes toward you to create tension along your shin. Thighs: One leg at a time, flex your leg, tensing the quadriceps muscle in the front of your thigh. Glutes: Squeeze your buttock muscles. Abdomen: Tense your stomach muscles and pull your navel in toward your spine. Breath: Take a deep breath in, allowing it to expand your chest, and hold it. Release tension when you exhale. Upper arms: One arm at a time, tense the muscles in each upper arm. Forearms and hands: One arm at a time, make a fist and pull your hand backward toward your elbow, creating tension through your hand, wrist, and forearm. Neck and upper back: Shrug your shoulders up toward your ears. Face and scalp: Raise your eyebrows while simultaneously scrunching your eyes tightly ...

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...

Incorporate more time in nature into your week: combine time outside with social contact if possible. 7 Look for small ways to serve others every day, as well as bigger service projects to do on a regular basis (e.g., volunteering weekly at a food bank). 8 Write down three things you’re grateful for every evening before you go to bed.

Learning what helps you is one of the most important things you can discover. I strongly advise you to write down the behaviours and mind-set you need to return to in order to be at your best.

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