My distractions

Confidence and Success with CBT

As a physician, I have witnessed the amazing benefits of Cognitive Behavioral Therapy (CBT). Unfortunately, many insurances are reluctant to pay for it, and so I have been looking for a good general resource for my patients to use. I came across this book while traveling not long ago, and just finished it. It is an easy to read, simple formula to get things done. I found it to be a potential resource to reference for patients and friends. Here are some highlights from Confidence and Success with CBT by Avy Joseph:

  1. Identify what you want.
  2. Gather information.
  3. Set achievable goals.
  4. Create a plan.
  5. Take action.
  6. Keep focus on the goal with feedback.

CBT is all about "how we think and what we do." The book illustrates how our beliefs respond to an event or trigger and lead to consequences (emotions, behaviors, and physical symptoms) based on whether those beliefs were healthy or unhealthy ones.

Unhealthy beliefs include awfulising, low frustration tolerance, and self-damning, whereas healthy beliefs include anti-awfulising, high frustration tolerance, and self-acceptance.

Per Albert Ellis, we tend to disturb ourselves about 3 major themes:

  1. The demand to perform well or outstandingly at all times
  2. The demand for others to treat us nicely, considerately or fairly at all times
  3. The demand for life to be comfortable and hassle-free.

Unhealthy beliefs stem from these themes, and the book frequently revisits these items.

This book is a practical book, one which you can readily use right away as you read it. It can be helpful to accomplish goals, guide you through episodes and experiences where you might be stuck, and help bring both confidence and success as it states in its title.


beekeeping booklists chess economics family how-to life music philosophy productivity quotes race-plans race-results races runs stoic sundays sundays, quotes