Cognitive Behavioral Therapy Made Simple Quotes

“Values give rise to goals, and we reach those goals by planning and completing specific activities.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“Action seems to follow feeling, but really action and feeling go together; and by regulating the action, which is under the more direct control of the will, we can indirectly regulate the feeling, which is”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“Two powerful factors drive avoidance of activities: 1An immediate sense of relief from dodging what we think will be difficult 2Not experiencing the reward from engaging in the activity, thereby further diminishing our motivation for it Behavioral activation is designed to break these patterns. Lead with Action Like Beth, many of us are waiting to feel better so we can get back to the things we used to enjoy. However, it’s much more efficient to gradually start doing rewarding activities, even if we don’t feel like it. The interest in the activities will follow. This approach is the foundation of behavioral activation for depression.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“our anxiety.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“SELECTIVE ATTENTION People prone to anger tend to pay attention to things that trigger anger. A person might be primed to notice other drivers’ offensive behaviors, for example, or to focus on things his or her partner says that might be critical. The more we look for these things, the more cause we’ll find to be angry.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“However, it’s much more efficient to gradually start doing rewarding activities, even if we don’t feel like it. The interest in the activities will follow.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“The important thing is finding a way forward, no matter how modest the step”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“For something that can’t be seen, heard, or measured, thoughts have incredible power. Our mood for an entire day can hinge on how we interpret a single disappointment. Thoughts can also have a profound effect on our behavior, affecting whether we forgive or retaliate, engage or withdraw, persevere or give up. No matter what you’ve been struggling with, chances are that your thoughts have played a role, either in causing your distress or in prolonging it.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“Choose an accountability partner carefully—ideally it will be someone who encourages you and isn’t critical or punitive if you don’t complete something. It can also help to have someone who wants to do the activities with you, like going for lunchtime walks with a coworker. Through accountability, you’ll encourage one another’s consistency.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“As you’re setting goals for yourself, aim to balance discipline and compassion, holding yourself to a standard while also being kind to yourself. Sometimes we set goals based on what we’re able to do for a day or a week, without really considering what it will take to sustain that level of activity.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“MOOD DISORDERS BY THE NUMBERS If you’re overwhelmed with anxiety, depression, anger, or other emotions, you’re certainly not alone. Among adults in the United States: •Nearly 29 percent will have an anxiety disorder at some point in their life, including phobias (12 percent), social anxiety disorder (12 percent), generalized anxiety disorder (6 percent), and panic disorder (5 percent). •As many as 25 percent will experience major depressive disorder during their lifetime. •In a given year, more than 44 million will experience an anxiety disorder and more than 16 million will experience major depressive disorder.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“think holistically about ways to support our best selves. 1Take a few moments to review what you learned from this chapter. Did you discover anything about yourself and what’s important to you? 2Be sure to write down your goals to make them more salient and easy to remember. 3Think carefully about the goals you set. Are they inspiring? Specific enough? About the right level of difficulty? 4I recommend keeping your goals somewhere visible and reviewing them several times over the coming days. 5Also consider talking about your goals with a supportive loved one, both to get their insight and to provide some accountability for yourself. Simply telling someone our intentions can raise our motivation to follow through. 6Finally, if you think of any additional goals, add them to your list.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“Whatever the specifics, we tend to find meaning and purpose by connecting to something bigger than ourselves. Think about your own passions: •What’s most important to you in life? •Do your actions seem purposeful, tied to what you really care about? •Or do you crave connection to something that really matters? An exercise that can be helpful is to consider what you’d like the people who know you best to say about you ten years from now. Are there phrases or qualities that come to mind?”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

“CHOOSE GOALS YOU CARE A BOUT We’ll have little chance of meeting our goals if they aren’t important to us. For each goal, think about why it matters to you and how reaching it will improve your life. Along these lines, make sure the goals are actually yours and not just what someone else wants you to do.”
― Seth J. Gillihan, Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry