Introduction 1 Part 1: Introducing CBT Basics 7 Chapter 1: Discovering How Thinking and Behavior Affect Emotions 9 Chapter 2: Spotting Errors in Your Thinking 21 Chapter 3: Observing Overthinking 43 Chapter 4: Transforming Troublesome Thoughts 53 Chapter 5: Testing Things Out with Behavioral Experiments 65 Chapter 6: Pay Attention! Refocusing and Retraining Your Awareness 79 Part 2: Charting the Course: Defining Problems 91 Chapter 7: Exploring Emotions 93 Chapter 8: Identifying the Solutions That Maintain Your Problems 117 Chapter 9: Setting Your Sights on Goals 131 Part 3: Putting CBT Into Action 141 Chapter 10: Standing Up to Anxiety and Facing Fear 143 Chapter 11: Deconstructing and Demolishing Depression 155 Chapter 12: Overcoming Obsessions 173 Chapter 13: Building a Better Body Image and Beating Body Dysmorphic Disorder 189 Chapter 14: Healing Health Anxiety 213 Chapter 15: Sleeping Soundly 221 Chapter 16: Overcoming Low Self-Esteem and Accepting Yourself 229 Chapter 17: Cooling Down Your Anger 245 Chapter 18: Strengthening Your Social Confidence 263 Part 4: Looking Backward and Moving Forward 269 Chapter 19: Taking a Fresh Look at Your Past 271 Chapter 20: Moving New Beliefs from Your Head to Your Heart 291 Chapter 21: Heading for a Healthier and Happier Life 305 Chapter 22: Overcoming Obstacles to Progress 325 Chapter 23: Psychological Gardening: Maintaining Your CBT Gains 335 Chapter 24: Working with the Professionals 345 Part 5: The Part of Tens 359 Chapter 25: Ten Healthy Philosophies for Living 361 Chapter 26: Ten Common Self-Esteem Boosters to Avoid 369 Chapter 27: Ten Mythical Monsters of Mental Health 377 Appendix A: Recommended Resources 383 Appendix B: Forms 387 Index 399.