CBT Based Resources and Links:
There's a vast array of Cognitive Behavioural Therapy based resources and books out there. I often say to clients that what we find helpful can be very particular to our individual needs, tastes and interests, there's no 'one size fits all'. The books and resources that I share here are a few that I have found useful in my personal development alongside helping clients work through their difficulties. I have chosen a select few resources for this site and have a interest in resources that integrate Third Wave Cognitive Behavioural Therapy Approaches (i.e. Compassion based therapy, Acceptance and Commitment Therapy and Mindfulness). There is simply not enough space for everything, however, I am happy to make recommendations that may be more specific to your difficulties.
Greenberger, D., Padesky, C. (2015). Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think. The Guilford Press: New York.
This easy to navigate book covers a range of emotional difficulties including depression and anxiety based problems. I personally like that it incorporates exercises that address emotions such as guilt, shame and anger which can be overlooked in other CBT books.
Joseph, A. (2009). Cognitive Behavioural Therapy: Your Route Out of Perfectionism, Self-sabotage and Other Everyday Habits Paperback –Wiley: Chicester.
I encounter perfectionism often in my work as a therapist in Cambridge. This book tackles perfectionism head on, considering the detrimental impact of unrelenting high standards and self worth invested in achievements. Techniques draw upon Cognitive Behavioural Therapy and focus on finding a healthy balance, developing resilience and learning to embrace imperfection .
Gilbert, P. (2009). The Compassionate Mind (Compassion Focused Therapy). Constable: London.
Compassion doesn't come easy to many people. Difficult experiences and harsh backgrounds can erode an individuals ability to be compassionate to themselves. In my work, I regularly come across themes that clients have internalised beliefs about themselves of being not good enough, unworthy, unlovable and worthless. Compassion is a key piece of work that challenges these painful beliefs and offers a different way. Paul Gilbert discusses the science behind compassion and then looks at how to cultivate compassion as priority. This book helps provide a way out of toxic self-criticism, trauma, shame and a path towards being kinder to yourself and others.
Henderson, L. (2011). The Compassionate Mind Approach to Improving Social Confidence and Reducing Shyness Using Compassion Focused Therapy, Harbinger Press.
Based on Compassion Focused Therapy (CFT), Lynne Henderson sets out the background to social anxiety & shyness - its evolutionary functions and why it becomes chronic in some people. I like how it normalises difference, with the message that shyness doesn't necessarily have to be seen as a deficit; this seems especially valuable in cultures where extroversion may be valued over introversion. Henderson provides exercises to help individuals who want to learn ways of overcoming problematic shyness.
Van Der Kolk, B. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Random House.
I came across Bessel Van Der Kolk at CPD training that I recently attended, he works in interesting and varied ways in treating trauma. His book offers in-depth insight into the effects of trauma on brain development, the body and attachment systems. Trauma can be experienced in many different ways; impacting on a persons sense of self, others, relationships and how they see the world. I like that this book acknowledges the nuances around trauma; whilst some consequences of trauma may be apparent, e.g. flashbacks and nightmares others are very subtle for example suddenly feeling "detached", tense or lightheaded at certain times. Van Der Kolk argues that knowing how trauma impacts the body is key in addressing its detrimental impact. The book offers a wide range of helpful suggestions for treating trauma.
Russ Harris draws upon ACT (Acceptance and Commitment Therapy) to highlight the perils of of striving for happiness as a destination. His insightful videos can be found here: https://thehappinesstrap.com/free-resources/
A wide range of CBT based workbooks covering a range of difficulties (Anxiety, depression, assertiveness, low self esteem, self compassion, rumination, worry, body dysmorphia). It is recommended that workbooks are used alongside working with a health professional: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Free audio meditations some of which integrate mindfulness and elements of compassion. For mindfulness audio meditations: http://franticworld.com/free-meditations-from-mindfulness/ For other resources of interest: http://franticworld.com/resources/