Cognitive behavioral therapy: How to learn the best techniques to manage anger, develop emotional intelligence with DBT skills, and activate the healing power of the vagus nerve.

Gillihan condenses CBT into applicable interventions that guide individuals to change negative thoughts, core beliefs, and maladaptive behaviors. As a mental health professional (MHP) with a Master's degree in psychotherapy (specifically, CBT), I endorse this book for individuals who are looking for practical tools and interventions to help with specific issues/problems. One premise of CBT is that we teach clients that one hour of a therapy session that focuses on the therapeutic relationship between therapist and client is not the primary agent of change. (This concept countermands other theoretical orientations and constructs in psychology in which the therapeutic relationship is the primary agent of change.) Rather, the therapy occurs when applying CBT interventions the other six days and 23 hours per week outside the therapy sessions and outside the therapist/client relationship. That does not mean that therapy sessions should not take place; however, the purpose of therapy is to equip clients with applicable tools and interventions that they can put into practice. Gillihan's book provides a comprehensive set of applicable CBT interventions that have been simplified for the layperson's use.

I truly enjoyed reading Cognitive Behavioral Therapy: 7 Steps to Freedom from Anxiety, Depression, and Intrusive Thoughts. As odd as this might sound, this book inspired me to focus on creating a more peaceful relationship with myself and my thoughts. The book opens with a quote from Buddha which sums up life for so many of us, “We are what we think.” I thought that Mr. Wallace wrote in a style that just put it out there without throwing more words on a page than were necessary. The overwhelming message that I took away was to be dedicated to changing what you will allow in your thoughts, and the negative parts of your being will also change. I especially appreciated the section on setting goals, identifying obstacles, and then changing behavior to reach those goals. The workbook at the end of the book was also extremely helpful and provided a solid framework to take action. This is not a boring text-book sort of read. It is helpful and enlightening, and I plan to use the techniques for self-reflection.

I found this book to be a mostly easy read. Other than the occasional tangent into technical jargon, I thoroughly enjoyed this book. Good advice that is easy to implement and doesnt cost much (if any) money. I liked that it mentions various religions without placing anyone above the others, allowing the reader to take in the knowledge without judgement. If you seek gentle guidance regarding depression, anxiety, or intrusive thoughts that provides, you, the reader, information and choices then this book is for you. Before reading Cognitive Behavioural Therapy I was unaware of this treatment style. I was pleased to learn how the simple steps provided in this short text can begin to help understand and work through various anxieties and depressions on many levels. The worksheets provided were utilized in the text to give structure to those who may need it, while leaving room for any free spirits to work in their own ways

Lawrence Wallace presents an introduction and guide to Cognitive Behavioral Therapy in a way that is both practical and gentle. His relatable, no-nonsense language makes this a fast and simple read, and those looking to utilize CBT as a tool for better mental wellness will be able to quickly and efficiently implement the 7 steps presented by Wallace to improve their lives. I appreciated the advice on incorporating philosophical and religious belief systems into one's CBT practice, as well as the suggestions for further reading and other healthy activities to improve mood and well-being. I consider this a must-read for anyone struggling with mental illness or stressful situations.

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It's very easy to use for an individual or in a session with clients. I like that there are "homework" type questions at the end of each chapter and worksheets you can photocopy to hand out or just use yourself

Practical, grounded in research, accessible. In my podcast interview, it became clear he has a solid grasp of CBT. His book is full of exercises that don’t require a doctor’s help.