Gilovich, Thomas 153 goals 280–81 se ing 46, 91–2, 254–5, 293–4 shared 314 small and specific 87, 92 staying connected with 74 Go man, John 307 gratitude 42, 88, 261, 313 grief 127–36, 227 counselling for 144 healing and rebuilding 143–4, 146–8 mourning 138–44 stages of 132–6 unresolved 129 grit 86 grounding techniques 139 guilt 140, 156, 271 habits, developing 76, 84–5 happiness 9, 114, 254, 277–82, 297 The Happiness Trap 278 Harris, Russ 278 health, looking a er 45 health anxiety 224 heart rate 67, 77, 100 heights, fear of 189–92, 224 help, seeking 317–19 hospitals 217 identity 220–21 and goals 89–90, 92 immune system 244–5 insomnia 12, 53, 57–9, 61
Johnson, Sue 310 journalling 29, 74, 92, 95–6, 118, 180 about death 229–30 about relationships 314–15 kindness 80, 123, 217–18, 257, 285 Kubler-Ross, Elisabeth 132 labelling 211–12 language 266–7, 273 and emotions 114–18 laziness 179 Learning Zone Model 164–5 Lee, Deborah 171 light, exposure to 58 listening 122–3 loneliness 62, 254 low mood 9–19 downward spiral 14–16 formulations for 48–9 instant relief, vicious cycle of 20–21 masking 9–11 things that make it worse 22 see also depression The Mask 175, 334 meaningful life 293–5 meditation 255–6 memory 100, 139, 150 mental filters 24–5, 210–11 mental health seeking therapy 317–19 working on 4–5
metacognition 35, 94–5 mind reading 22–3, 27 mindfulness 30, 36–8, 41, 84, 105–7, 207–8 in everyday life 257–60 mindsets 13, 265–6 mistakes 157, 173–7 mood see low mood motivation 67–70, 82–92 nurturing 72–80 mourning 138–44 music 56, 73, 110, 112, 116, 142 ‘musts’ 25–6, 27 negative thoughts 35, 210 noradrenaline 87 nutrition 59–61 opposite action skill 83–4 outdoors 55, 58, 87, 262 overgeneralization 23, 27, 211 panic a acks 100, 224 parenting 245, 253, 278 and a achment 302, 305 parties 170 people-pleasing 152–4, 303 perfectionism 26, 44 perseverance 86 personalizing 209–10 phobias 189–92, 224, 226 phones 86, 198 Pisa, Leaning Tower of 189–92, 210 planning 88–9
prejudice 167 problem solving 94–5 procrastination 68–70 progress, acknowledging 75 reassurance, seeking 197 reflecting 95–6 reframing 219–20, 268, 270 rejection 115 relationships 62–4, 253, 297–315 conflict 311–12 disagreements 299 ending 301 healthy 298, 308–15 myths 299–301 repairing 312–13 see also friendship relaxation 134, 252 resentment 180 resilience 157, 175, 253, 272–3 rest, best types of 86–7 rewards 85, 87 risk-taking 174, 223–4, 226 routine 61–2, 148 rumination 39–40 running 106, 293–4 safety behaviours 198 Samuel, Julia 146 Savitsky, Kenneth 153 screen time 58, 86 secure a achment 305–6 self-acceptance 179–86
self-awareness 17, 148, 180, 309–10 self-control 76–8 self-criticism 35, 46–7, 78–80, 158, 169, 184–5, 271–2 self-doubt 1, 151–60, 173–82 self-esteem 166–7 self-soothing 109–12, 139, 274, 304 sensitization 197 sexual problems 247 shame 78–9, 156–9, 174, 311 resilience against 272–3 shock 132 ‘shoulds’ 25–6, 27 showering 259 sleep 11–12, 57–9, 61, 78, 108, 247 smells, calming 111–12 social isolation 63, 253 social media 20, 25, 173–4, 210, 277 solutions, focusing on 50–51 spotlight e ect 153–4, 213–15, 266–7, 269 square breathing 201–2 stress anticipatory 236 and anxiety 233–7 chronic 245–6 importance of 239–42 managing 106, 251–62, 264–74 negative impact 244–9 reducing 239–42 suicide 129 supporting others 120–24 Sydney Harbour Bridge 213–15 symptoms, physical 100
talking 141–2 tea 112 television 20, 61 temptation, resisting 76–7 therapy, when to seek 317–19 thought biases 21–34, 39, 208–13, 272 thoughts anxious 205–21 distancing from 207–8 negative 13–14, 102 reframing 219–20 threat response 110, 156 tunnel vision 268–9 values 177, 220–21, 246, 255, 279–82 clarifying and adjusting 284–91, 294 and a meaningful life 293–5 shared 313–14 vocabulary 114–18 vulnerability 165, 306–7 walking, mindful 258 willpower 76–8 Worden, William 138 worry lists 58–9 Yalom, Irvin 224 yoga 56 nidra 256 YouTube 2, 41
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PENGUIN BOOKS UK | USA | Canada | Ireland | Australia New Zealand | India | South Africa Penguin Books is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com. First published by Michael Joseph in 2022 Copyright © Dr Julie Smith, 2022 The moral right of the author has been asserted Figure 1 is adapted from the following work: Cognitive Behaviour Therapy for Acute Inpatient Mental Health Units: Working with Clients, Sta and the Milieu, Isabel Clarke and Hannah Wilson, eds., © 2009 Routledge. Reproduced by permission of Taylor & Francis Group. Every e ort has been made to trace copyright holders and to obtain their permission for the use of copyright material. The publisher apologizes for any errors or omissions and would be grateful if notified of any corrections that should be incorporated in future reprints or editions of this book. ISBN: 978-0-241-52973-7 This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permi ed in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permi ed by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the author’s and publisher’s rights and those responsible may be liable in law accordingly.