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Cognitive Behavioral Therapy (CBT): Fundamentals and Worry/Anxiety Control Plan

Worry/Anxiety Control with Cognitive Behavioral Therapy (CBT)
Introduction
Preview
Uncovering Automatic Thoughts ABC Model
Introduction: Uncovering Automatic Thoughts
Uncovering Automatic Thoughts
Symptom Effectiveness
Understanding Feedback Loops
The Nature of Automatic Thoughts
10 Characteristics of Automatic Thoughts or Self Talk
Listening to Your Automatic Thoughts
Recording Your Thoughts
Changing Patterns of Limited Thinking
Learning to Identify Eight Patterns of Limited Thinking
Filtering
Polarizing
Overgeneralization
Mind Reading
Catastrophizing
Magnifying
Personalization
Shoulds
Composing Balanced or Alternative Thoughts
Using Your Thought Journal to Combat Limited Thinking Patterns
Changing Hot Thoughts
Three Skills to Change Hot Thoughts
8 Steps for Changing Hot Thoughts
CBT Relaxation Exercises
Group of specific relaxation exercises
Abdominal Breathing
Progressive Muscle Relaxation (PMR)
Relaxation without Tension
Cue Controlled Relaxation
Visualizing a Peaceful Scene
Worry Control Plan
Introduction to Worry Control
Worry System
Step 1: Relaxation
Step 2: Risk Assessment
Step 3: Worry Exposure
Step 4: Worry Behavior Prevention
Thought Defusion and Mindfulness: Introduction
Thought Defusion Techniques
The thought
Labeling effect
Ditching the meaning
Metaphors
Mindfulness
Understanding Mindfulness
Mindfulness Meditation
Acceptance of bodily sensations
ABS Meditation
Being with Anxiety
Reconnecting to your values
Value Determination Process
Conclusion
Resources
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Catastrophizing

Cognitive Behavioral Therapy (CBT): Fundamentals and Worry/Anxiety Control Plan Changing Patterns of Limited Thinking
By: Aman Varma
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