Good morning folks! It's Saturday! Are we having fun yet?
Reading 《Cognitive Behavioral Therapy Made Simple》 by Seth Gillihan, PhD. I was very impressed with the introduction from the author's academic professor and mentor Robert J. DeRubeis.
image.png
Cognitive Behavioral Therapy (CBT) is a powerful tool to fight depressions, worries, fears, negative automatic thoughts, and procrastination. At some point of our life, all of us will find ourselves in these situations. Dr. Gillian provided some approachable methods to deal with these harmful emotions by ourselves.
In summary, we all need to: do enjoyable activities, think helpful thoughts, face your fears, be present and take care of yourself. The author's soothing language in the book taught us how to use our brains to treat our brains. So far, I have gone through the first three Chapters of the book very quickly. It is a very delightful read. The initial step to go through these "make myself feel better" steps is to set up some realistic and approachable personal goals. So far for myself, here are my goals:
- Get up at 5:45 am
- Do Cardio exercise 4 times a week, 45 minutes each
- Do strength training 3 times a week, 30 minutes each
- Meditate 10 minutes each day
- Take deep breathing exercise 3 times a day;
- Have at least one serving of salad each day, no more cookies;
- Drink more water;
- Take one online Spanish lesson each day
- Write at least one article in Jianshu each day
- Go to bed at 9:30 pm
- Read books 20 minutes before sleep
Well, if you, the reader have any better ideas, by all means join in add your comments. We can all benefit from setting good goals for us to accomplish. I will modify these goals as I start taking actions depending how I enjoy doing these and whether any of them are effective.
网友评论