Mind Over Mood: Change How You Feel by Changing the Way You Think

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The book is best suited to individuals with low-risk symptoms of stress or anxiety, those usually managed in primary care, a valuable bit of ‘homework’, and in between mental health review appointments with the GP. The end result of a thought record is a more balanced view. However, in my experience, the process of completing one can be just as beneficial as the end result. When you complete a thought record, you turn your attention inward and notice your thoughts and feelings. We are often so out of touch with ourselves that we have no idea what we’re really thinking or feeling. The process helps you slow down and identify what’s going on. When you bring such awareness to your internal experience, there’s often a spontaneous shift in how you feel. Steps to Completing a Thought Record Once you have your list of thoughts, identify the hot thought. The hot thought is the one with the most “juice” or “charge,” the one most strongly linked to your mood. Circle the hot thought. This is the “defendant” you are going to put on trial. That last one may seem out of place, but I included it because I wanted to point out that you can do thought records for positive as well as negative situations. Contrary to popular belief, CBT isn’t about “positive thinking.” It’s about finding more balanced and objective ways of seeing the world – which in some cases might actually mean seeing things less positively. For example, say you meet a new romantic prospect, and within a few days you’re thinking “This person is perfect for me!” and “I’ve finally found the love of my life!” That’s a case where a little less optimism would probably be a good thing.

The people my mistake impacted may have been a little upset, but there is no evidence they think I’m incompetent.

I found this book at a garage sale and thought it would be a great addition to my work resources! I went through it cover to cover and tried all of the exercises myself. Really enjoyed this workbook. I suffer from anxiety. This book was recently recommended to me by my regular family doctor to see if I could change my negative thoughts into more positive ones. I don't feel any different now that I've read it.

In 2002, the British Association for Behavioral and Cognitive Psychotherapy named Mind Over Mood: Change How You Feel by Changing the Way You Think the most influential cognitive therapy book of all time There are 7 steps to completing the Mind Over Mood thought record. I’ll give you an overview, though this isn’t meant as a comprehensive guide. The workbook walks you through the process in more detail. Let’s say your hot thought is I’m always screwing up, and let’s say you had that thought after making a fairly minor mistake. These statements would be considered “credible evidence”: Dr. Dennis Greenberger is a clinical psychologist and founder and director of the Anxiety and Depression Center in Newport Beach, California.Repeated practice filling out Thought Records actually helps you learn to think more flexibly. After completing 20 – 40 thought records, many people report that they automatically begin to think alternative or balanced thoughts in distressing situations without writing out a Thought Record. When you reach this point, you will experience fewer and fewer situations as truly distressing, and you can spend your energy on solving what problems remain and on enjoying yourself in more situations.” Who would enjoy this book? There's the book and then there's the approach. The approach is explained well, the book doesn't distract from that. Some repetition, but that's important too. For me, this is a good starting point. I'll definitely try to photocopy the sheets so I have many on hand. The Reviewers on Goodreads seem to be either users of the book or perscribers of the book. I was hoping for some more meaty theoretical info, but apparently cognitive therapy is as straightforward as can be. Rate Moods Now: Rate your moods from Step 2 again, as well as any new moods. If there hasn’t been a change for the better, review each step of your thought record and see if there are any places you could be more accurate, specific, or thorough. Tips for Success 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

Negative thinking about the world is a style of thinking in which we notice and remember negative aspects of our experiences more vividly than positive or neutral events.Be patient. Learning to do thought records probably takes about as much mental coordination as learning to ride a bike takes physical coordination. For beginners, it can be difficult just to distinguish between situations, emotions, and thoughts – much less identify automatic thoughts, figure out which is the hot thought, and collect and evaluate evidence. Be patient and keep at it. Thought records get easier as you go, and over time they become second nature. 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. Discover simple yet powerful steps you can take to overcome emotional distress—and feel happier, calmer, and more confident. One exercise involves writing out new behaviours linked to the individual’s new core belief based on what the book has taught them so far. For the indifferent user this could seem quite the task, if not a waste of time, but there are gains to be had with some persistence and patience. At best, this book is an engaging journey in reflection and active problem-solving leading to a better health outcome. At worst, it is a mere distraction. Realistically, it probably lies somewhere in between, but in any case it is likely to be a constructive use of time for the depressed or anxious patient — time that may otherwise have been spent in rumination. Winner (Second Place)--American Journal of Nursing Book of the Year Award, Consumer Health Category

Revised and expanded to reflect significant scientific developments of the past 20 years, the second edition contains numerous new features: expanded content on anxiety; chapters on setting personal goals and maintaining progress; happiness rating scales; gratitude journals; innovative exercises focused on mindfulness, acceptance, and forgiveness; 25 new worksheets; and much more.

To get personal: I have noticed some lasting differences. I’m not free of depression / bipolar, but I used to be more self-conscious and now I’m not as harsh on myself. For that I’m grateful. Next, rate how much you believe each new thought, on a scale from 0% to 100%. Often, how much you believe your alternative/balanced thoughts is related to how much your moods have changed in the next step. Cited as “The Most Influential Cognitive-Behavioural Therapy Publication” by the British Association for Behavioural and Cognitive Psychotherapies. Find this book