ISBN: 9798183522563 - breaking out of a vicious cycle: cbt and act strategies for combating overthinking and chronic rumination (6 risultati)

Paperback. Condizione: new. Paperback. Your mind won't stop replaying that conversation. That decision. That mistake from three days ago. You tell yourself you're just being thorough, just thinking it through one more time - but the loop never actually ends, and somehow you feel more exhausted, not more certain. Rumination isn't a thinking problem. It's a self-reinforcing loop built from the need for control, avoidance of feelings, and the pressure to get everything right. This book shows you exactly how that loop forms in your brain - and gives you the evidence-based CBT and ACT tools to break it, step by step, without judging yourself for it. What you'll get: A complete system that takes you from understanding the mechanics of brooding to building a personalized, repeatable plan you can use for the rest of your life. Real-life examples throughout - a nurse, an accountant, a dispatcher, a psychology intern - show you exactly how rumination shows up in ordinary moments, and exactly how to interrupt it. Inside, you will explore: IntroductionUnraveling the Brooding Loop ScientificallyWhy the Brain Seeks ControlLearning to Recognize Emotional AvoidanceIdentifying Cognitive Biases in RuminationThoughts Are Events, Not CommandsThe Rumination Scale as a Diagnostic ToolPensive Types: The 12-Question TestYour Personal Rumination Plan in 10 MinutesCognitive Restructuring: Gathering EvidenceThe Socratic Question GeneratorThoughts: From Trigger to ActionBehavioral Experiments Instead of a Brainstorming ContestMini-Exposure for Overthinking TriggersAcceptance: Allowing Feelings Rather Than Fixing ThemDefusion Using the Thought Cloud ImageClarifying Values: What Really MattersValue Boundaries: Taking Action Despite Internal ResistanceSeparating Perfectionism From Self-WorthEscaping the Should PrisonMind Parking: Time for Reflection, Within LimitsReplace Rumination Triggers With HabitsAttention Anchors Instead of a Whirlpool of ThoughtsSelf-Compassion as a Way to Stop OverthinkingCommunication Without Extensive PreparationSetting Boundaries Without Overthinking JustificationsStop Overthinking: The 2-Minute DecisionUsing Relapses as Learning OpportunitiesPhysiology of Stress: Decoupling Rumination From the BodyValue-Based Goals: SMART Without the Need to Overthink30-Day Review: Your Effectiveness ProfileYour Personalized ACT Defusion RepertoireYour CBT Review Plan for TriggersConverting Values Into RoutinesResolving Relationship Worries Through Trust ExercisesPerformance Analysis: Focus on Process DataFinding Meaning: Redirecting Your ThoughtsSleep and Worrying: A Bedtime Routine Without the StruggleDigital Stimuli: Reducing Mind-Wandering Through MediaLong-Term Preservation: Your Annual CommitmentWhen Worry Strikes Again: An Immediate Action PlanFinal Thoughts How it works: Each chapter combines a short, relatable story with the science behind it, then hands you a concrete worksheet or protocol you fill in yourself - a thought log, a 10-minute action plan, a defusion exercise, a 30-day effectiveness review. You are not just reading about CBT and ACT. You are building your own working system, one chapter at a time, using tools that are designed to be used again and again. Who this book is for: Anyone who lies awake replaying the day, who rehearses conversations that already happened, who feels busy in their head but stuck in their life. Whether your overthinking shows up as anxiety, perfectionism, relationship worry, or simply an exhausting inner commentary track, this book gives you a structured, compassionate way out. Stop trying to think your way to p Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability.…

Taschenbuch. Condizione: Neu. Neuware.

Paperback. Condizione: new. Paperback. Your mind replays the same conversation for the tenth time. You lie awake running worst-case scenarios. You check, analyze and rethink, hoping the next round of thinking will finally bring relief. It never does. Overthinking feels like problem-solving, but chronic rumination is a loop that keeps anxiety, worry and self-doubt alive. The good news: you do not have to think your way out of it. You can learn to step out of it. Breaking Out of a Vicious Cycle combines two of the most researched approaches in modern psychology, Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), into a clear, practical program for everyday life. In 40 short, focused chapters with 80 illustrations, diagrams and worksheets, you will learn why your brain gets stuck and exactly what to do when the next wave of worry hits. Inside, you will discover: - Why rumination feels like control and how the loop is built step by step- The 4-Step Rumination Log to spot your personal triggers and patterns- The 7-Minute Emergency Anchor to stop a worry spiral in the moment- Cognitive defusion techniques to unhook from intrusive and racing thoughts- The Evening Disengagement Protocol to quiet your mind and sleep better- The 2-Minute Decision method to end indecision and endless what-ifs- The 5-Step Uncertainty Ladder to build tolerance for not knowing- Self-compassion tools that replace harsh self-criticism and guilt- How to set boundaries without over-explaining or people pleasing- A digital stimulus plan to reduce screen-driven worry and mind-wandering- A long-term relapse plan so old thinking patterns do not take over again Every chapter includes real-life examples, self-tests and short exercises you can start in minutes. No academic jargon, no endless theory, just practical strategies that turn insight into action. This book is for you if you: - overthink every decision, message or conversation- struggle with constant worry, anxiety or negative thinking- lie awake at night because your mind will not switch off- want proven CBT and ACT skills you can use on your own Stop waiting to feel calm before you start living your life. Scroll up and get your copy to start breaking the cycle today. This item is printed on demand. Shipping may be from multiple locations in the US or from the UK, depending on stock availability.…

PAP. Condizione: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Condizione: New. Print on Demand.

PAP. Condizione: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.