Part I: Introducing CBT Basics.

Chapter 1: You Feel the Way You Think.

Chapter 2: Spotting Errors in Your Thinking.

Chapter 3: Tackling Toxic Thoughts.

Chapter 4: Behaving like a Scientist: Designing and Conducting Behavioural Experiments.

Chapter 5: Pay Attention! Refocusing and Retraining Your Awareness.

Part II: Charting the Course: Defining Problems and Setting Goals.

Chapter 6: Exploring Emotions.

Chapter 7: Identifying Solutions That Cause You Problems.

Chapter 8: Setting Your Sights on Goals.

Part III: Putting CBT into Action.

Chapter 9: Standing Up to Anxiety and Facing Fear.

Chapter 10: Deconstructing and Demolishing Depression.

Chapter 11: Overcoming Obsessions.

Chapter 12: Overcoming Low Self-esteem by Accepting Yourself.

Chapter 13: Cooling Down Your Anger.

Part IV: Looking Backwards and Moving Forwards.

Chapter 14: Taking a Fresh Look at Your Past.

Chapter 15: Moving New Beliefs from Your Head to Your Heart.

Chapter 16: Heading for a Healthier and Happier Life.

Chapter 17: Overcoming Obstacles to Progress.

Chapter 18: Psychological Gardening: Maintaining Your CBT Gains.

Chapter 19: Working with the Professionals.

Part V: The Part of Tens.

Chapter 20: Ten Healthy Attitudes for Living.

Chapter 21: Ten Self-Esteem Boosters That Don’t Work.

Chapter 22: Ten Ways to Lighten Up.

Chapter 23: Ten Books to Add to Your Library.

Appendix A: Resources.

Appendix B: Forms.

Index.