A Routledge and Guilford FreeBook
    CHANGE THE WAY YOU FEEL BY
    CHANGING THE WAY YOU THINK
        TABLE OF CONTENTS
         3  :: INTRODUCTION
          7  ::  1. IT’S THE THOUGHT THAT COUNTS 
            (Chapter 3 from Mind Over Mood by Dennis Greenberger and Christine A. Padesky)
         19  ::  2. STARTING OUT … AND HOW TO KEEP GOING IF YOU FEEL STUCK 
            (Chapter 1 from Overcoming Depression and Low Mood by Chris Williams)
         37  ::  3. UNDERSTANDING FEAR  AND ANXIETY 
            (Chapter 1 from Worry Less, Live More by Susan M. Orsillo and Lizabeth Roemer)
         56  ::  4. DECIDE IF CBT IS FOR YOU 
            (Chapter 1 from How to Get the Most Out of CBT by Windy Dryden)
         64  ::  5. DEPRESSION, UNHAPPINESS AND EMOTIONAL DISTRESS 
            (Chapter 2 from Mindful Way Workbook by John Teasdale, J. Mark G. Williams, and Zindel Segal)
         75  ::  6. CONNECTING TO OTHERS AND MANAGING YOUR EMOTIONS 
            (Chapter 8 from Letting Go of Self-Destructive Behaviors by Lisa Ferentz)
         82  ::  7. THE INVENTION OF THE EXPRESSIVE WRITING APPROACH 
            (Chapter 2 from Opening Up by Writing It Down by James W. Pennebaker and Joshua M. Smyth)
         96  ::  8. HAPPINESS: AN OVERVIEW 
            (Chapter 1 from Understanding Happiness by Mick Power)
                              INTRODUCTION
                              Feel happier, calmer, and gain the confidence to make changes that can help you 
                              live the life you want with a new FreeBook from Routledge and Guilford Press. This 
                              highly practical resource contains a multitude of tips and exercises from bestselling 
                              Cognitive Behavioral Therapy (CBT) and positive psychology titles, including Mind Over 
                              Mood; Worry Less, Live More; and Overcoming Depression and Low Mood Workbook. 
                              Featuring easy-to-implement strategies and advice to change negative thought 
                              patterns and behaviour, this FreeBook will provide valuable help to those dealing with 
                              stress, anxiety, and depression.
                              Guilford Press is an independent publisher of books, periodicals, software, and DVDs 
                              in mental health, education, geography, and research methods. Guilford Press is 
                              distributed in the UK and Europe by Taylor & Francis. To order in other countries, visit 
                              www.guilford.com.
                              CHP 1: IT’S THE THOUGHT THAT COUNTS: 
                              In this chapter from the bestseller, Mind Over Mood, Dr. Dennis Greenberger and 
                              Dr. Christine Padesky explore the connection between our thoughts and how they 
                              influence our mood and behaviour. 
                                    “Most people who are anxious, depressed, or angry can tell you 
                                    that “just thinking positive thoughts” is not that easy…Looking 
                                    at a situation from all sides and considering a wide range of 
                                    information – positive, negative, and neutral – can lead to more 
                                    helpful ways of understanding things and new solutions to 
                                    difficulties you face.”
                              CHP 2: STARTING OUT…AND HOW TO KEEP GOING IF YOU FEEL STUCK
                              How do you help yourself to plan for and overcome blocks to change? Chris Williams 
                              provides valuable tips, exercises and advice for using self-help resources in this 
                              chapter from Overcoming Depression and Low Mood. 
                                    “You can’t expect to be able to swim immediately. You may need 
                                    to start at the shallow end and practice at first. Pace what you do 
                                    and don’t jump straight away into the deep end”
             ROUTLEDGE AND GUILFORD PRESS    3   ROUTLEDGE.COM • GUILFORDPRESS.CO.UK
                              INTRODUCTION
                              CHP 3: UNDERSTANDING FEAR AND ANXIETY
                              Written by Susan M. Orsillo and Lizabeth Roemer, this insightful chapter from Worry 
                              Less, Live More unpacks fear, anxiety, stress and worry, providing the reader with 
                              practical exercises and tips to help explore and control emotional responses. 
                                    “Although we are saying that fear and anxiety are a natural 
                                    part of life, we are not suggesting that you “grin and bear 
                                    it.” We have found that by understanding anxiety, noticing its 
                                    many components as it evolves, learning to relate to anxiety 
                                    differently...and clarifying what is important, people can make 
                                    significant changes.” 
                              CHP 4: DECIDE IF CBT IS FOR YOU
                              Author Windy Dryden outlines the main features of cognitive behavioural therapy and 
                              explains how and why it can be a beneficial form of therapy. This chapter from How 
                              to Get the Most Out of CBT also provides invaluable advice about choosing the right 
                              therapist.
                                    “It is often thought that CBT therapists are not interested in your 
                                    past. This is not correct, and in CBT you may talk about whatever 
                                    it is you are bothered about, be it your past, your present or 
                                    your future.”
                              CHP 5:  DEPRESSION, UNHAPPINESS AND EMOTIONAL DISTRESS
                              Why do we get stuck in a negative cycle? This chapter from The Mindful Way Workbook 
                              will help readers gain a better understanding of how unhappiness and our state 
                              of mind can contribute to depression, as well as advice on how to break free from 
                              this cycle.
                                    “But, somehow, most of us don’t feel able to let things take 
                                    their natural course—when we feel sad or unhappy, we feel 
                                    we have to do something, even if it’s only trying to understand 
                                    what’s going on. Paradoxically, it is those very attempts to get 
                                    rid of unwanted unhappy feelings that get us stuck in ever-
                                    deepening unhappiness.”
             ROUTLEDGE AND GUILFORD PRESS    4   ROUTLEDGE.COM • GUILFORDPRESS.CO.UK