Table of Contents
Acknowledgments ix
Introduction: Then and Now xi
I How to Turn Depression and Anxiety into Joy
1 How Are You Feeling? 3
2 Feeling Great in 15 Minutes-The CliffsNotes Version 15
3 Why Do We Get Stuck in Bad Moods, Relationship Conflicts, or Habits and Addictions? How Can We Get Unstuck? 35
4 Karen's Story: "I'm a Bad Mom." 59
5 Melanie's Story: "She'll Tell Others Who Will Judge Me!" 91
6 High-Speed Treatment-Is It Possible? Desirable? Or Just Fool's Gold? 121
7 Mark's Story: "I've Been a Failure as a Father." 127
8 Marilyn's Story: "I've Got Stage 4 Lung Cancer." 141
9 Sara's Story: "I'm Afraid of Germs!" 157
10 How to Change the Way You Feel: Part 1-Your Daily MoJo (Daily Mood Journal) 169
11 How to Change the Way You Feel: Part 2-The Great Escape 201
II How to Crush Distorted Thoughts
12 All-or-Nothing Thinking 209
13 Overgeneralization 217
14 Mental Filtering and Discounting the Positive 227
15 Jumping to Conclusions-Mind Reading 235
16 Fortune Telling: Part 1-Hopelessness 247
17 Fortune Telling: Part 2-Anxiety 269
18 Magnification and Minimization 293
19 Emotional Reasoning 303
20 Should Statements 315
21 Labeling 327
22 Self-Blame and Other-Blame 335
III The Spiritual/Philosophical Dimension: The Four "Great Deaths" of the Self
23 Do You Have a Self? Do You Need One? 357
24 Are Some People More Worthwhile? Are You One of Them? 365
25 Are Some People Less Worthwhile? Are You One of Them? 375
26 Let's Be Specific: What Are Your Flaws? 383
27 How to Join the Grateful Dead! 391
IV Relapse Prevention Training
28 How Are You Feeling Now? 409
29 Feeling Great for Good! 413
V Research Update: Does Science Support TEAM-CBT?
30 TEAM-CBT and the Art of Micro-Neurosurgery: Special Guest Chapter Dr. Mark Noble 425
31 What Causes Depression and Anxiety? What's the Best Way to Treat It? 441
VI Additional Resources
32 Incredible Free Stuff for You! 469
33 Fifty Ways to Untwist Your Thinking 475
About the Author 501
Index 503