Instructional resource for mental health clinicians on using cognitive behavioural therapy with adolescents and young adults This book complements author Paul Stallard s Think Good, Feel Good and provides a range of Cognitive Behaviour Therapy resources that can be used with adolescents and young adults. About the Author Acknowledgements Online Material 1. Cognitive Behaviour Therapy; theoretical origins, rationale and techniques The foundations of cognitive behaviour therapy 2 First wave: behaviour therapy 3 Second wave: cognitive therapy 4 The cognitive model 7 Third wave: acceptance, compassion and mindfulness 10 Core characteristics of cognitive behaviour therapy 14 The goal of cognitive behaviour therapy 17 The core components of cognitive behaviour therapy 18 The clinicians tool box 25 2. The process of cognitive behaviour therapy 26 Therapeutic process 26 Phases of CBT 28 Adapting CBT for young people 34 Common problems when undertaking CBT with young people 40 3. Thinking good feeling better: overview of materials 48 Figure 1: Overview of materials 49 Value yourself 51 Be kind to yourself 52 Be mindful 53 Getting ready to change 55 Thoughts, feelings and what you do 56 The way you think 57 Thinking traps 58 Change your thinking 60 Core beliefs 61 Understand how you feel 62 Control your feelings 63 Problem solving 65 Check it out 66 Face your fears 68 Get busy 69 Keeping well 70 4. Value yourself 72 How does self-esteem develop? 73 Can you change self-esteem? 73 Find your strengths 74 Use your strengths 75 Find and celebrate the positive 76 Look after yourself 77 Diet 77 Sleep 78 Alcohol 81 4Physical activity 82 Find your strengths 84 Positive diary 85 Celebrity self-esteem 86 Sleep diary 87 Physical activity diary 88 5. Be kind to yourself 89 8 helpful habits 89 Treat yourself like you would treat a friend 90 Don t kick yourself when you are down 91 Forgive mistakes 92 Celebrate what you achieve 92 Accept who you are 93 Speak kindly to yourself 94 Find the good in others 95 Be kind to others 96 Treat yourself like a friend 98 Look after yourself 99 A kinder inner voice 100 Finding kindness 101 6. Be mindful 102 Mindfulness 103 Focus, observe, be curious and use your senses 103 Mindful breathing 105 Mindful eating 106 Mindful activity 107 Mindful observation 108 Suspend judgement 109 Mindful thinking 110Mindful breathing 112 Mindful thinking 113 Mindful observation 114 Do I really notice what I use? 115 7. Getting ready to change 116 What you think 117 How you feel 118 What you do 118 The negative trap 119 Good news 120 Are you ready to try? 121 My goals 121 The miracle question 122 Are you ready to change? 124 Cognitive behaviour therapy 125 The miracle question 126 My goals 127 8. Thoughts, feelings and what you do 128 How does the negative trap happen? 129 Core beliefs 129 Assumptions 130 Unhelpful beliefs 130 Beliefs are strong 131 Turning your beliefs on 131 Automatic thoughts 132 How you feel 133 What you do 134 The negative trap 134 The negative trap 137 Unhelpful thoughts 138 9. The way you think 139 Hot thoughts 140 Helpful thoughts 141 Unhelpful thoughts 141 Automatic thoughts 142 The negative trap 143 Check your thoughts 145 Hot thoughts 146 Download your head 147 10. Thinking traps 148 Negative filter 149 Blowing things up 150 Predicting failure 151 Being down on yourself 152 Setting yourself to fail 153 Thinking traps 156 Thoughts and feelings 158 11. Change your thinking 159 Catch it 159 Check it 159 Challenge it 160 Change it 161 What would someone else say? 162 Dealing with worries 164 Why do we worry? 165 Keeping worries under control165 Thought checking 168 What would someone else say?169 Dealing with worries 170 12. Core beliefs 171 Core beliefs 171 Finding core beliefs 172 Challenging core beliefs 175 It is always true 176 If it doesn t work? 177 So what does it mean? 178 Is it always true? 179 My beliefs 180 13. Understand how you feel 181 Body signals 181 Feelings 182 How do your feelings change? 183 Why me? 184 Feeling down 186 Feeling anxious 187 Feeling angry 188 Do others feel like me? 189 Feeling diary 190 Mood monitoring 191 14. Control your feelings 191 Relaxation exercises 191 Quick relaxation 193 Physical activity 194 4-7-8 breathing 194 Calming images 195 Mind games 196 Change the feeling 197 Soothe yourself 198 Talk to someone 198 Relaxing diary 200 Activities that help me feel better 201 My calming place 202 Change the feeling 203 Soothing toolbox 204 Talk to someone 205 15. Problem solving 206 Why do problems happen? 207 Problem solving 208 Break it down 212 Problem solving 215 Break it down 216 16. Check it out 217 Experiments 217 Surveys and searches 222 Responsibility pies 223 Check it out 226 Surveys and searches227 Responsibility pie 228 17. Face your fears 229 Small steps 230 Make a fear ladder 231 Face your fears 232 Small steps 235 Fear ladder 236 Face your fears 237 18. Get busy 238 Getting busy 239 What you do and how you feel 240 Change what and when you do things 241 Have more fun 242 What you do - how you feel 245 Have more fun 246 Plan more fun 247 19. Keeping well 248 What helped? 248 Build them into your life 249 Practice 250 Expect setbacks 251 Know your warning signs 251 Watch out for difficult times 252 Be kind to yourself 253 Stay positive 254 When do I need to get help? 255 Keeping well 256 My warning signs 257 Difficult situations 258 20. References 259 Index