Think Good, Feel Good

About the Author
Acknowledgements
Online Materials

1. Cognitive behaviour therapy: theoretical origins, rational and techniques 1
The foundations of cognitive behaviour therapy 2
First wave: behaviour therapy 2
Second wave: cognitive therapy 3
The cognitive model 5
Third wave: acceptance, compassion and mindfulness 7
Core characteristics of cognitive behaviour therapy 8
The goal of cognitive behaviour therapy 11
The core components of cognitive behavioural therapy 12
The clinician s tool box 19

2. Cognitive behaviour therapy with children and young people 20
Cognitive Behaviour Therapy with children 20
Adapting CBT for children and young people 21
Facilitating engagement in CBT 29
Common problems when undertaking CBT with children 36

3. Think good feel good: an overview of materials 46
Be kind to yourself 47
Here and now 48
Thoughts, feelings and what you do 49
Automatic thoughts 51
Thinking traps 52
Balanced thinking 54
Core beliefs 55
Controlling your thoughts 56
How you feel 58
Controlling your feelings 60
Changing your behavior 61
Learning to solve problems 63

4. Be kind to yourself 64
8 ways to be kind to yourself 65
Treat yourself like you would treat a friend 65
Don t beat yourself up when you are feeling down 66
Forgive yourself 67
Celebrate what you do 68
Accept who you are 68
Speak kindly to yourself 69
See the good in others 70
Be kind to others 71
Treat yourself like a friend 73
Accept who I am 74
Care for yourself 75
A kinder inner voice 76
Finding kindness 77

5. Here and now 78
Do you really notice what you do? 78
FOCUS 79
FOCUS on your breathing 82
FOCUS on your eating 83
FOCUS on an activity 84
FOCUS on an object 85
Step back from your thoughts 86
Thought spotting 87
Step back from your feelings 88
Let them float away 89
FOCUS on your breathing 91
FOCUS on your eating 92
FOCUS on an object 93
Make a clutter jar 94
Thought spotting 95
Let feelings float away 96

6. Thoughts, feelings and what you do 97
Thoughts, feelings and what you do 97
How does it work? 98
What you think 99
Core beliefs 100
Beliefs and predictions 100
Unhelpful beliefs and predictions 101
Core beliefs are strong and fixed 101
Important events 102
Automatic thoughts 102
How you feel 103
What you do 104
Putting it all together 106
What you think, how you feel, what you do 107
The negative trap 108
Make a film strip 109
My predictions 110
Thoughts, feelings or what you do? 111

7. Automatic Thoughts 112
Me, what I do, my future 112
Why do I listen to my automatic thoughts? 114
The negative trap 115
Hot thoughts 116
Hot thoughts 119
My hot thoughts 120
STOP thoughts 121
GO thoughts 122
Thoughts about me 123
Thoughts about the future 124
Thoughts about what I do 125
What are they thinking? 612
More than one thought 127

8. Thinking Traps 128
Negative filter 128
Blowing things up 129
Predicting failure 131
Being down on yourself 132
Setting yourself up to fail 133
Finding thinking traps 135
Thinking traps quiz 136

9. Balanced Thinking 138
What is the evidence? 138
So how does it work? 140
The four Cs 142
So how does it work? 143
How would you help a friend? 145
What is the evidence? 147
The 4Cs 148
How would you help a friend? 149

10. Core Beliefs 150
Finding core beliefs 151
Challenging core beliefs 153
Talk with someone 154
Finding core beliefs 155
Are my beliefs always true? 156
Common beliefs 157

11. Controlling your thoughts 161
Step back from your thoughts 161
Refocus your attention 161
Distraction 162
Absorbing activities 164
Coping self–talk 164
Positive self–talk 165
Thought stopping 166
Turn the volume down 167
Limit the time you worry 168
Test them 169
Throw them away 170
Test your thoughts and beliefs 171
The thought challenger 172
Looking for the positive 173
Positive self–talk 174
Coping self–talk 175
The worry safe 176
Turn the CD off 177
Worry time 178
Practice being successful 179
Thought stopping 180

12. How you feel 181
What feelings do I have? 182
Feelings and what you do 183
Feelings and what you think 184
Putting it all together 185
Thoughts and feelings 186
What you do and how you feel 187
Feelings word search 188
What feeling goes where? 189
My feelings 190
What happens when I feel sad? 191
What happens when I feel angry? 192
What happens when I feel anxious? 193
What happens when I feel happy? 194
Feelings and places 195
The thermometer 196

13. Controlling your feelings 197
Learn to relax 198
Physical exercise 200
4–5–6 breathing 201
Your calming place 201
Relaxing activities 201
Stop the build–up 203
The feeling strong room 205
The anger volcano 206
Learn to relax 207
My calming place 208
My relaxing activities 209

14. Changing your behavior 210
Being busy is helpful 210
Have more fun 211
Map how you feel and what you do 214
Small steps 215
Face your fears 216
Dump your habits 217
Remember to reward yourself 220
Activity diary 222
Things that make me feel good 223
Things that make me feel unpleasant 224
Have more fun 225
Small steps 226
Habit ladder 227
Face your fears 228
Dump your habits 229
Reward yourself 230

15. Learning to solve problems 231
Why do problems happen? 231
Learn to stop and think 233
Identify different solutions 233
Think through the consequences 234
Remind yourself what to do 236
Practice getting it right 237
Plan to be successful 239
Talk yourself through it 239
Identify possible solutions OR 241
Ask someone who is successful 242
What are the consequences? 243
Looking for solutions 244
Talk yourself through it 245
Stop, plan and go 246

16. References 247
Index