Wow! eBook
Mind Over Mood: Change How You Feel by Changing the Way You Think 2. Edition
Author(s): Dennis Greenberger (Author), Christine A. Padesky (Author)
- Publisher: Taylor & Francis
- Publication Date: 15 Oct. 2015
- Edition: 2.
- Language: English
- Print length: 341 pages
- ISBN-10: 1462520421
- ISBN-13: 9781462520428
Book Description
Mind Over Mood will help you:
- Learn proven, powerful, practical strategies to transform your life.
- Follow step-by-step plans to overcome depression, anxiety, anger, guilt, and shame.
- Set doable personal goals and track your progress (you can photocopy the worksheets from the book or download and print additional copies).
- Practice your new skills until they become second nature.
Cited as The Most Influential Cognitive-Behavioral Therapy Publication by the British Association for Behavioural and Cognitive Psychotherapies and included in the UK National Health Service Bibliotherapy Program.
Winner (Second Place)--American Journal of Nursing Book of the Year Award, Consumer Health Category
See also the Spanish-language edition: El control de tu estado de ánimo, Segunda edición. Plus, mental health professionals, see also The Clinician's Guide to CBT Using Mind Over Mood, Second Edition
Editorial Reviews
Review
"Based on over 40 years of front-line research, this renowned book provides clinically proven strategies to help you manage your mind and the emotions that can so easily destroy your quality of life. Drs. Greenberger and Padesky show how your thoughts affect your feelings and teach step-by-step skills so you can free yourself from painful moods. The first edition of this book was a classic--the second edition is even better, and will be a trusted guide for even more people across the globe."--Mark Williams, DPhil, coauthor of
The Mindful Way Workbook"Over a million people have used
Mind Over Mood to alleviate--and in many cases eliminate--the suffering caused by depression and other psychological problems. Drs. Greenberger and Padesky are brilliant therapists whose thoroughly updated second edition is informed by the latest research and therapeutic innovations. Science has demonstrated incontrovertibly that changing the way we think about emotional situations is among the most powerful ways to change emotions themselves. Everyone struggling with challenging moods or emotions should read this book."--David H. Barlow, PhD, ABPP, coauthor of 10 Steps to Mastering Stress"True to its title, this book really can help you transform your thinking so you can make lasting changes."--Judith S. Beck, PhD, President, Beck Institute for Cognitive Behavior Therapy-Mind Over Mood provides effective cognitive techniques for patients to develop a more balanced view of themselves, to challenge the automatic thoughts, assumptions, and core beliefs they dearly hold....Mind Over Mood; has many great features, including: (1) clear organization and structure, (2) readability, (3) analogies to supplement explanations...(4) summaries, helpful hints, questions, worksheets, and exercises that reinforce learning for patients, (5) excellent chapters on specific problems...(6) helpful sections on mindfulness, assertiveness, gratitude, forgiveness, and positive psychology....For physicians like me who are looking for ways to prevent burnout in these chaotic times in medicine, the greatest benefit I had reading and underlining the pages in this book was what I learned about my own cognitive distortions, assumptions, and biases. I gained a renewed sense of self, one that is mentally and emotionally more flexible to challenge core assumptions and beliefs about myself, spouse, patients, colleagues, and friends--and electronic health record administrators!--Family Medicine, 2/1/2017 The book divides the techniques into small chunks accompanied by clear explanations. A therapist or school social worker could also use this format to teach a student or client about the way they think or to use self-talk. Later chapters guide the reader to challenge or create alternative healthier thoughts. The authors also tackle previously held assumptions and how these can negatively affect our core beliefs. The explanations are helpful because the reader can learn why the strategies can work....I can appreciate how the reproducible worksheets could be used for data collection to measure goals with students as well as to teach coping mechanisms that students can use when out of the social work office. The practical CBT techniques make a lot of sense in a school setting, and the empowerment the school social worker can provide to students when they find they can continue to help themselves would be a win-win.--School Social Work Journal, 9/1/2016 How refreshing it is to find a book which soars above the rest and systematically engages the reader to make real and long-lasting change....A workbook that has proven to be very popular, finding its place in and amongst the essential reading lists for anyone suffering with a common mental health problem....The format and structure of this book is clear, accessible, well-paced, and engaging....The content is clearly cross-referenced and the reader is guided every step of the way, allowing it to suit their own individual needs....Perhaps of greatest value is its reflexivity, with helpful hints and constant mood check-ups available to emphasize the importance of verifying whether the techniques used are beneficial....Each chapter is accompanied by a series of case scenarios which are constantly revisited throughout the book, creating an air of familiarity and a feeling that you are not alone in working through these worksheets. I found myself reading these case scenarios with great interest, eager to find out how each individual resolved their issues using the techniques described in this book....Another strength of this book is the way it communicates the message that negative thoughts are a natural component of the human experience, and to deny their influence and presence would be unwise. Instead, the reader is encouraged to accept and incorporate these thoughts into their daily lives, creating alternative and balanced thinking patterns that are more realistic and constructive....Mind Over Mood is a well-executed and systematic approach for teaching and developing the skills in evidence-based CBT techniques. The content is accessible, easy-to-follow, and makes use of several helpful hints to boost enjoyment and success with the book.--Journal of Psychological Therapies in Primary Care, 6/1/2015
About the Author
Christine A. Padesky, PhD, a clinical psychologist, is cofounder of the Center for Cognitive Therapy in Huntington Beach, California; codeveloper of Strengths-Based CBT; coauthor of seven books; and an internationally renowned presenter. She is a recipient of the Aaron T. Beck Award for significant and enduring contributions to the field of cognitive therapy from the Academy of Cognitive Therapy (now the Academy of Cognitive and Behavior Therapies), the Distinguished Contribution to Psychology Award from the California Psychological Association, and the British Association for Behavioural and Cognitive Psychotherapies Award for Most Influential International CBT Therapist. Her website is
http://www.mindovermood.com.Dennis Greenberger, PhD, a clinical psychologist, is founder and Director of the Anxiety and Depression Center in Newport Beach, California. He is a past president and Founding Fellow of the Academy of Cognitive Therapy (now the Academy of Cognitive and Behavior Therapies), and has practiced cognitive-behavioral therapy for more than 30 years. His website is http://www.anxietyanddepressioncenter.com.
Christine A. Padesky, PhD, a clinical psychologist, is cofounder of the Center for Cognitive Therapy in Huntington Beach, California; codeveloper of Strengths-Based CBT; coauthor of seven books; and an internationally renowned presenter. She is a recipient of the Aaron T. Beck Award for significant and enduring contributions to the field of cognitive therapy from the Academy of Cognitive Therapy (now the Academy of Cognitive and Behavior Therapies), the Distinguished Contribution to Psychology Award from the California Psychological Association, and the British Association for Behavioural and Cognitive Psychotherapies Award for Most Influential International CBT Therapist. Her website is http://www.mindovermood.com.
Excerpt. © Reprinted by permission. All rights reserved.
Mind Over Mood
Change How You Feel by Changing the Way You Think
By Dennis Greenberger, Christine A. Padesky
The Guilford Press
Copyright © 2016 Dennis Greenberger and Christine A. Padesky
All rights reserved.
ISBN: 978-1-4625-2042-8
Contents
Foreword, vii,
Acknowledgments, xi,
A Brief Message for Clinicians and Interested Readers, xv,
List of Worksheets, xix,
1 How Mind Over Mood Can Help You, 1,
2 Understanding Your Problems, 5,
3 It's the Thought That Counts, 16,
4 Identifying and Rating Moods, 25,
5 Setting Personal Goals and Noticing Improvement, 33,
6 Situations, Moods, and Thoughts, 39,
7 Automatic Thoughts, 50,
8 Where's the Evidence?, 69,
9 Alternative or Balanced Thinking, 95,
10 New Thoughts, Action Plans, and Acceptance, 117,
11 Underlying Assumptions and Behavioral Experiments, 132,
12 Core Beliefs, 152,
13 Understanding Your Depression, 188,
14 Understanding Your Anxiety, 219,
15 Understanding Your Anger, Guilt, and Shame, 252,
16 Maintaining Your Gains and Experiencing More Happiness, 280,
Epilogue, 292,
Appendix: Duplicate Copies of Selected Worksheets, 297,
Index, 333,
About the Authors, 341,
CHAPTER 1
How Mind Over Mood Can Help You
An oyster creates a pearl out of a grain of sand. The grain of sand irritates the oyster. In response, the oyster creates a smooth, protective coating that covers the sand and provides relief. This protective coating is a beautiful pearl. For an oyster, an irritant becomes the seed for something new and beautiful. Similarly, Mind Over Mood will help you develop something new: beneficial skills to lead you out of your current discomfort. The skills you learn by using this book will help you feel better and will continue to have value in your life long after your original problems are gone.
We hope that, like many people who have learned the methods taught in this book, you will look back at the initial discomfort that led you to Mind Over Mood as a "blessing in disguise," because it provided you the opportunity and motivation to develop pearls of wisdom and invaluable new perspectives that will help you enjoy the rest of your life more fully.
HOW WILL THIS BOOK HELP YOU?
Mind Over Mood teaches you strategies, methods, and skills that have been shown to be helpful with mood problems such as depression, anxiety, anger, panic, jealousy, guilt, and shame. The skills taught in this book can also help you solve relationship problems, handle stress better, improve your self-esteem, become less fearful, and grow more confident. These strategies also can help you if you are struggling with alcohol or drug use. Mind Over Mood is designed to teach you skills in a step-by-step fashion, so you can rapidly make the changes that are important to you.
The ideas in this book come from cognitive-behavioral therapy (CBT), one of today's most effective forms of psychotherapy. "Cognitive" refers to what we think and how we think. Cognitive-behavioral therapists emphasize understanding the thoughts, beliefs, and behaviors connected to our moods, physical experiences, and events in our lives. A central idea in CBT is that our thoughts about an event or experience powerfully affects our emotional, behavioral, and physical responses to it.
For example, if we are standing in line at the grocery store and think, "This will take a while. I might as well just relax," we are likely to feel calm. Our bodies stay relaxed, and we may start a conversation with someone standing nearby or pick up a magazine. However, if we think, "They shouldn't have such a long line. They should hire more clerks," we may feel upset and irritated. Our bodies become tense and fidgety, and we may spend our time complaining to other customers and the clerk.
Mind Over Mood teaches you to identify and understand the connections among your thoughts, moods, behaviors, and physical reactions in everyday situations like this one, as well as during major events in your life. You will learn to think about yourself and situations in more helpful ways, and to change the thinking patterns and behaviors that keep you stuck in distressing moods and relationships. You will discover how to make changes in your life when your thoughts alert you to problems that need to be solved. In the end, these changes should help you feel happier, calmer, and more confident. In addition, the skills you learn using Mind Over Mood help you create and enjoy more positive relationships.
HOW WILL YOU KNOW IF THIS BOOK IS HELPING?
For any of us, it is much easier to keep trying something when we know we are making progress. For example, when we first learn to read, we often begin by learning the alphabet and recognizing individual letters. Initially, we need to put a lot of effort and practice into recognizing letters. As our skill develops, our recognition of letters becomes easier and more automatic. Over time, we stop paying attention to individual letters, because we have learned to put these letters together and learn simple words. As new readers, we may scan a page looking for words we know. Over time, we develop the skill to read simple sentences, and we know we are making progress when we can read more complicated sentences, paragraphs, and simple books. Soon we are not attending to individual words, but to the meaning of what we are reading. In school, children become better readers year by year, and their reading-level progress can be measured by tests.
Similarly, you will be able to notice and measure the progress you make in using Mind Over Mood. In the early weeks, you will learn individual skills. Over time, you will learn to combine these skills in ways that improve your moods and your life. One way to measure your progress is to measure your moods at regular intervals as you develop and practice Mind Over Mood skills. Chapter 4 helps you do this and shows you how to graph your scores so you can see your progress over time.
HOW TO USE THIS BOOK
Mind Over Mood is different from other books you may have read. It is designed to help you develop new ways of thinking and behaving that will help you feel better. These Mind Over Mood skills require practice, patience, and perseverance. Therefore, it is important for you to complete the exercises in each chapter. Even some of the skills that look easy can be more complicated than they seem when you actually try to do them. Most people find that the more time they spend practicing each skill, the more benefit they get.
In the beginning, it is helpful to spend some time on these skills every day. You may find it helpful to set aside a regular time each day to read about or practice Mind Over Mood skills. If you move too quickly through the book without giving yourself adequate practice time, you will not learn how to apply the skills to your own problems. Thus speed of learning is not the important thing. It is more important to spend enough time with each chapter until you understand the ideas and can use them in your life in a way that is meaningful and helps you feel better. You may find it only takes an hour or so to do this with some chapters of the book. For other chapters, it will take weeks or even months of practice before the skills you learn become automatic and you begin to feel the full benefit.
Mind Over Mood can be customized so that you can read chapters in an order that is likely to be...
