CBT: A Self-Help Book. Cognitive Behavioral Therapy Techniques Against Anxiety, Burnout, Depressive States, and Destructive Thinking

Why do scattered socks set you off, while someone else doesn’t seem to care at all? Pavel Fedorenko, the founder of the Academy of Healthy Thinking, shows how cognitive behavioral therapy— the most scientifically proven approach to working with the human psyche—helps you spot cognitive distortions and replace destructive thoughts with healthier ones.

Pavel Fedorenko is a Master’s in Psychology, a certified CBT and REBT therapist, General Director of the Cognitive Psychotherapy Clinic, General Director of the Institute of Cognitive-Behavioral Psychotherapy, and founder of the Academy of Healthy Thinking.

Imagine that you experience life through smudged glasses: everything looks gloomy, unfriendly, and unfair. But once you clean them, the picture changes. The same happens with thinking: when we rework destructive beliefs, our emotions, behavior, and attitude toward the world change along with them.

This is the foundation of cognitive behavioral therapy (CBT)—the most studied and evidence-based method of psychological support. You will learn to distinguish appropriate reactions from neurotic ones and understand why the same events—for example, those very socks—trigger a strong surge of feelings in you, while leaving others calm. You’ll master a thought diary, work with cognitive distortions, and other CBT tools so that, little by little, you regain control over your life, relationships, and inner state.

Get to the real causes of your difficulties and finally feel more calm.

Five problems you’ll be able to solve
• Chronic anxiety. You’ll stop catastrophizing, spiraling, and fearing imagined threats.
• Toxic guilt. You’ll weaken the feeling of guilt and allow yourself to say “no” without self-blame.
• Destructive anger. Learn how to deal with anger without snapping at loved ones and without carrying grudges for months.
• Low self-esteem. Replace constant self-criticism with stable, healthy self-acceptance.
• Emotional burnout. Cope with perfectionism and learn to rest without guilt.

For maximum effect, use together with “CBT: self-help maps”.