Рабочая тетрадь по когнитивно-поведенческой терапии. Как навыки КПТ помогают справляться

Workbook on Cognitive Behavioral Therapy. How CBT skills help to cope with stress, anxiety, and depression.

If you feel that anxiety, stress, or sadness have become frequent guests, and it is becoming increasingly difficult to cope with the flow of tasks and emotions, this workbook will be your reliable assistant. It will introduce you to the methods of cognitive behavioral therapy (CBT), which is recognized as the gold standard of psychological support.

Here you will find questionnaires, exercises, and various tasks, mastering internal skills: you will learn to quickly calm your mind, relieve physical tension, and cope with anxious thoughts. The workbook also pays attention to external skills for everyday life: how to communicate confidently with others, allocate time wisely, overcome the habit of procrastination, and build truly strong relationships. You can work on it independently or take the workbook to your sessions with your psychologist to discuss challenging moments together.

Each step in the book is aimed at creating your own "help suitcase" that will support you in stressful situations. Just thirty minutes of practice a day will allow new healthy habits to become automatic. Gradually, you will notice how your perception of reality changes, unnecessary anxiety dissipates, and energy for a full, happy life appears. This guide confirms that the path to significant changes begins with simple and clear actions that are within everyone's reach.

The book is structured as a clear step-by-step guide to the skills of cognitive behavioral therapy. In the first chapter, you will learn what to do if you lack motivation: how to start acting when you have no strength or desire, and how to support yourself in the process. Next are the relaxation skills - simple breathing and relaxation techniques that help quickly reduce tension and calm down.

In the chapters on mindfulness and thinking, you will learn to notice your automatic thoughts, check them for realism, and change those that hinder your life. Gradually, it will become easier for you to manage your attention and not get stuck in negative scenarios.
Separate chapters are dedicated to communication: how to assert your boundaries and listen to others. In the time management section, you will learn to cope with procrastination, set priorities, and plan to complete tasks without overload.

Near the end of the book, you will become acquainted with emotional exposure and emotional well-being skills. They will help gently process difficult feelings, reduce their intensity, and develop resilience. In the final chapter, you will be told how to bring everything together and create your own training plan to consolidate the results.

In each chapter, you will find exercises, tables, questions, and tasks that will help you immediately apply the skills in life and see real changes.