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.