The CBT Workbook for Mental Health Quotes

“One reason people ruminate about negative situations is because they think they can solve these issues by dissecting and analyzing them, even though they are in the past.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“First, distance yourself from criticism by mindfully listening to it without judgment; listen dispassionately. Then, try to find the grain of truth in it, and lastly, reframe it to something constructive. Not all criticism is completely off base, so if you don’t take it personally, it can help you learn about yourself and grow.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“When you practice self-acceptance, you learn to embrace all aspects of yourself, including both your strengths and the areas you think you need to work on.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Self-acceptance helps us be gentler with ourselves about the things in life that are more challenging to shift (e.g., our weight, the world, people in our lives, etc.) or can’t be changed (e.g., our past).”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“The important thing is to start to build a tolerance for uncertainty by facing it, rather than avoiding it. When facing uncertainty, if uncomfortable feelings arise, try to stay with them, observe, and tolerate them, and don’t judge yourself for experiencing anxiety when facing uncertainty or the unknown.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Rather, allow yourself to experience the anxiety and work through the feeling, even if it’s uncomfortable. Notice and describe the way anxiety feels in your body, but don’t try to do anything about it. Just observe and see what happens.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Similar to being mindful, it’s important to understand that all feelings—positive and negative—are real and can be useful in certain situations. Therefore, the more you learn to allow yourself to experience all emotions fully, the better able you’ll be to tolerate ones that don’t feel good”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Basically, mindfulness as a skill involves focusing your attention on the present moment and observing what’s there (inside or outside you) without judging it or trying to change it.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“If you find yourself using words like “always,” “never,” “nothing,” “every time,” “everyone,” and “forever,” stop yourself; these are extreme words that foster all-or-nothing thinking.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Personalization.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Labeling and mislabeling. When”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Should” statements.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Magnification or minimization.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Jumping to conclusions.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Disqualifying the positive.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Mental filtering.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“Overgeneralization.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“All-or-nothing thinking (aka black-and-white thinking).”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being

“CBT is not about thinking positively. It is about thinking rationally. Sometimes life is not positive. We must radically accept that and then decide what we are going to do, despite what’s not positive and because of what’s not positive. 2.”
― Simon Rego, The CBT Workbook for Mental Health: Evidence-Based Exercises to Transform Negative Thoughts and Manage Your Well-Being