Cognitive Behavioral Therapy for Daily Life

Introduction
	Professor Biography
	Table of Contents
	Disclaimer
	Course Scope
Lessons 1-12
	Lesson 1—A CBT Toolbox: Toward Wise Living
		Overview of the Cognitive Behavioral Model
		The Corners of the CBT Triangle
		Your CBT Toolbox
		Distinguishing Cognitions, Behaviors, and Emotions
		How to Change Your Behaviors and Emotions
		How to Get the Most out of This Course
	Lesson 2—Laying a Foundation: Assessments and Goals
		Domains of Assessment
		From the Therapist’s Perspective
		Sources of Quantitative Data for Self-Assessment
		Setting SMART Goals
		Reading
	Lesson 3—Behavioral Activation: Potent Mood Boosters
		Why Behavior Matters
		Activity Records
		Activity Scheduling
		Pleasure Predicting
		Graded Task Assignment
		Behavioral Activation
		Key Behavioral Suggestions
		Reading
	Lesson 4—Advanced Behavioral Techniques
		Somatic Quieting
		Contingency Management
		Exposures
		Behavioral Experiments
	Lesson 5—Capturing Thoughts and Making Connections
		Cognitive Content and Processes
		The Cognitive Model
		Catching Cognitions
		Identifying Habits of Mind
	Lesson 6—Cognitive Restructuring and Thought Records
		Habits of Mind
		Thought Records
		Cognitive Restructuring
		Cognitive Rehearsal
	Lesson 7—Worry, Rumination, and Sticky Thoughts
		Worry
		Rumination
		Regret
		Reading
	Lesson 8—Digging Deeper: Rules and Core Beliefs
		Deeper Structures of the Cognitive Model
		Conditional Rules and Assumptions
		Core Beliefs
		The Downward-Arrow Technique
		Core Beliefs Worksheet
		Signature Strengths
		Reading
	Lesson 9—Toolbox in Action: Stress and Assertiveness
		Selecting Tools and Self-Compassion
		Rehearsal
		Microaffirmations
		Savoring
		Stress Management
		Assertiveness
		Reading
	Lesson 10—Understanding and Managing Emotions
		Emotion Regulation
		The Modal Model of Emotion
		Emotional Intelligence
		Reading
	Lesson 11—Key Steps to Solving Problems
		Problem-Solving Therapy
		The Eight Steps of PST
		Unchangeable or Unfixable Problems
		Reading
	Lesson 12—Grief, Sadness, and Depression
		Clinical versus Nonclinical Depression
		The CBT Model for Depression
		What to Expect with Loss and Grief
		What to Say to a Mourner
		Reading
Lessons 13-24
	Lesson 13—Panic Attacks and Anxiety
		Normal Anxiety versus Anxiety Disorder
		General Treatment Options for Anxiety
		Panic Attack versus Panic Disorder
		CBT for Panic Disorder
		How to Help an Anxious Loved One
		Reading
	Lesson 14—Addiction and Pain Medications
		The Opioid Epidemic
		The Opioid Spiral
		Assessing Opioid Use Disorder
		Selecting Tools and Making a Plan
		Medications for Opioid Use Disorder
		Reading
	Lesson 15—Embracing Imperfection
		Perfectionism as a Personality Trait
		Self-Assessing Perfectionism
		Developing Patience
		Practicing Doing Nothing
		Reading
	Lesson 16—Beating Procrastination
		Present versus Future Self
		Applying CBT to Procrastination
		Strategies for Procrastinators
		Reading
	Lesson 17—Soothing Rejection, Promoting Connection
		Social Anxiety
		The Nature of Rejection
		Coping with Rejection
		Cognitive Strategies
		Tips for Smoother Social Situations
		Reading
	Lesson 18—Early Childhood Trauma and Neglect
		Adverse Childhood Experiences
		Cognitive Processing Therapy
		Your ACE Score
		Reading
	Lesson 19—Managing Chronic Disease
		Our Aging Population
		Impacts of Chronic Illness
		Emotion Regulation and Social Functioning
		The Chronic Care Model
		Reading
	Lesson 20—Coping with Chronic Pain
		Acute versus Chronic Pain
		Assembling Your Pain Treatment Package
		A Coping Plan and a Panic Plan
		Reading
	Lesson 21—How to End Insomnia and Finally Sleep
		Insomnia Facts and Figures
		Sleep Medications
		Psychological Interventions
		The CBT-I Treatment Program
		Sleep Hygiene
		Sleep Log
		Reading
	Lesson 22—CBT for the Beginning of the End of Life
		End-of-Life Care
		Quality of Life
		Which CBT Tools Matter
		How to Have a “Good Death”
		Four Final Tasks
		Reading
	Lesson 23—Expanding CBT with Technology
		Chatbot Therapists
		Recap of Your CBT Toolbox
		New Technology Tools
	Lesson 24—Reclaiming and Rewriting Our Stories
		Narrative Therapy
		Why Some Stories Change and Others Don’t
		Stories from Religion and Spirituality
		Reading
Multiple-Choice Quiz
	Quiz Answers
Bibliography