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Cognitive Behaviour Therapy (CBT) Strategies to Improve Mental Health during the COVID-19 Pandemic

Cognitive Behaviour Therapy (CBT) is an umbrella term for a wide range of evidence-based cognitive and behavioural psychotherapies that involve techniques and strategies to help address unhelpful thinking and behaviour across many psychological issues, including anxiety and depression. Thousands of scientific trials have supported CBT as an effective treatment for a range of psychological problems. The World Confederation of Cognitive and Behavioural Therapies (WCCBT) is a global alliance of CBT organizations, dedicated in part to the dissemination of this treatment approach…(More)

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Books Available as Free PDF Downloads:

Authors: Martin M. Antony & Karen Rowa

Originally published: 2007, New Harbinger Publications

Download here: https://martinantony.com/publications/overcoming-fear-of-heights-how-to-conquer-acrophobia-and-live-a-life-without-limits/

Description: This book provides step-by-step instructions for overcoming a fear of heights. It begins with a discussion of the nature of height phobias and factors that contribute to their development and maintenance. Next, it discusses how to prepare for treatment (e.g., developing an exposure hierarchy, locating situations to conduct exposure practices, and identifying others who can help with exposure practices (the book also includes a chapter at the end for friends and family members to help their loved one overcome their fear. The core of the treatment program involves graduated exposure to feared situations involving heights. The book also includes information on supplementing exposure therapy with cognitive strategies, as well as information on preventing the fear from returning in the future.

Authors:  Martin M. Antony & Mark A. Watling

Originally published: 2006, New Harbinger Publications

Download herehttps://martinantony.com/publications/overcoming-medical-phobias-how-to-conquer-fear-of-blood-needles-doctors-and-dentists/

Description: This book teaches people to overcome their fears of blood, needles, and related situations, using well established, evidence-based treatments.  Many readers may find it most helpful to work with another person (e.g., a therapist, friend, or family member) as they implement the treatment strategies. Chapters 1 and 2 provide general information on the nature and causes of medical and dental fears.  Chapters 3 and 4 prepare the reader for treatment, including developing an exposure hierarchy. Chapters 5, 6, and 7 discuss core treatment strategies, including graduated exposure to feared situations, applied tension for preventing fainting, and challenging beliefs and predictions that contribute to the fear.  Chapter 8 provides tips to prevent the fear from returning, and the final chapter (chapter 9) provides instructions for friends or family members who are helping the individual to overcome their fear.

Authors:  Martin M. Antony & Randi E. McCabe

Originally published: 2005, New Harbinger Publications

Download herehttps://martinantony.com/publications/overcoming-animal-insect-phobias-how-to-conquer-fear-of-dogs-snakes-rodents-bees-spiders-more/

Description: This book contains everything a person needs to know in order to overcome a fear of dogs, cats, birds, mice, spiders, bugs, snakes, or other animals. It begins with a discussion of the nature and causes of animal fears. Next, it discusses how to prepare for treatment, including how to develop an exposure hierarchy, and where to find animals for exposure practices.  For post people, it will be important to include a helper (e.g., a therapist, friend, or family member) to locate the materials needed for exposure and to control the animals during the practices.  The helper should be familiar with the treatment strategies discussed in the book, and they should pay extra attention to the final chapter, which is written specifically for the helper. The treatment strategies are based primarily on exposure therapy – the only approach that has been shown in controlled studies to be effective for overcoming animal-related fears.  The book also discusses how to supplement exposure therapy with cognitive strategies to identify and challenge anxiety-related thinking. Finally, the book discusses strategies for keeping the fear from returning in the future.

Authors:  Martin M. Antony

Originally published: 2004, New Harbinger Publications

Download herehttps://martinantony.com/publications/10-simple-solutions-to-shyness-how-to-overcome-shyness-social-anxiety-fear-of-public-speaking/

Description:  This book discusses 10 well-established steps, tips, and strategies for managing excessive shyness, social anxiety, and performance-related fears.  These strategies include (1) understanding the nature and causes of social anxiety, (2) planning for treatment, (3) challenging anxiety-related thinking, (4) confronting anxiety-related situations, (5) improving communication skills (e.g., making small talk), (6) medications (note that although most of this chapter is still accurate, there are a few newer medications that are missing from this chapter, and a few older medications that are no longer used), (7) strategies for coping with rejection, (8) strategies for meeting new people, (9) overcoming fear of public speaking, and (10) dealing with perfectionism.

The Christchurch NZ Shootings

ABCT extends its sincere sympathy to the families, friends, neighbors, and those who have been helping the community in Christchurch, New Zealand, after the mass shooting on March 15. As people all over the world react to the news of yet another mass shooting, and yet another large-scale hate crime, we offer support to everyone is who is emotionally affected.