The Upward Spiral Workbook
The Upward Spiral Workbook

Author: Alex Korb

Publisher: New Harbinger Publications

Published: 2019-04-01

Total Pages: 268

ISBN-13: 168403244X

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Positive life changes lead to positive brain changes. Drawing on the huge success of his groundbreaking book, The Upward Spiral, neuroscientist Alex Korb offers actionable, step-by-step skills to help you reshape your brain and create an upward spiral towards a happier, healthier life. Depression is defined by a collection of symptoms. You feel crappy most of the time. Nothing seems interesting, and everything seems overwhelming. You have trouble with sleep. You feel guilty and anxious and have thoughts that life isn’t worth living. Each symptom reinforces and inspires new symptoms, and this is a sign that your brain circuits are caught in the downward spiral of depression. So, how can you reverse it? In his first book, The Upward Spiral, neuroscientist Alex Korb demystified the intricate brain processes that cause depression and outlined a practical and effective approach for getting better. Based on the latest research, this evidence-based workbook takes the theory behind Korb’s breakthrough book and distills it into concrete, actionable exercises and skills. Just as one small trigger can drag you down, an effective intervention can start enough momentum to carry you back up. Exercise, attention to breathing, gratitude, sleep hygiene, and positive social interactions are just some of the offerings in this workbook that can help alter activity in specific neural circuits, setting you on the path toward an upward spiral to happiness and well-being.

The Upward Spiral
The Upward Spiral

Author: Alex Korb

Publisher: New Harbinger Publications

Published: 2015-03-01

Total Pages: 232

ISBN-13: 1626251223

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Depression can feel like a downward spiral, pulling you into a vortex of sadness, fatigue, and apathy. In The Upward Spiral, neuroscientist Alex Korb demystifies the intricate brain processes that cause depression and offers a practical and effective approach to getting better. Based on the latest research in neuroscience, this book provides dozens of straightforward tips you can do every day to rewire your brain and create an upward spiral towards a happier, healthier life. Whether you suffer from depression or just want a better understanding of the brain, this book offers an engaging and informative look at the neuroscience behind our emotions, thoughts, and actions. The truth is that there isn’t one big solution to depression, but there are numerous simple steps you can take to alter brain activity and chemistry. Some are as easy as relaxing certain muscles to reduce anxiety, or getting more sunlight to improve your mood. Small steps in the right direction can have profound effects—giving you the power to become your best self as you literally reshape your brain, one small change at a time.

The Cognitive Behavioral Workbook for Weight Management
The Cognitive Behavioral Workbook for Weight Management

Author: Michele Laliberte

Publisher: New Harbinger Publications

Published: 2009-11-01

Total Pages: 218

ISBN-13: 1572249501

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We all think we know what we have to do to manage our weight, and blame ourselves when we don't meet the goals we have set. In reality, we need to understand the biology behind the body's regulation of weight to achieve the control we are hoping for. And we need strategies for overcoming obstacles: the stress of daily life, emotional upsets, and people who sabotage our efforts or attack our self-esteem. The Cognitive Behavioral Workbook for Weight Management is a different kind of weight management guide that focuses on helping you stay disciplined and dedicated to your weight management goals by using cognitive behavioral therapy. This approach has been used by therapists for years to treat a diverse range of mental health conditions, and researchers have found that it also helps people make healthy changes that last. This workbook includes exercises and worksheets to help you design a customized weight management strategy most likely to be effective for you based on the habits and lifestyle you have now. You'll set specific goals to improve your body image and your health, and follow a realistic weight management plan designed specifically for you. It is possible to feel good about yourself as you work toward a healthier lifestyle. This book will show you how. Learn to: Manage situational, emotional, and interpersonal eating triggers Overcome body image difficulties and critical thoughts Make changes toward weight management that you actually enjoy Use support from friends and family to bolster success

Undoing Depression
Undoing Depression

Author: Richard O'Connor

Publisher: Little, Brown Spark

Published: 2021-09-28

Total Pages: 380

ISBN-13: 0316266957

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The bestselling approachable guide that has inspired thousands of readers to manage or overcome depression — fully revised and updated for life in the 21st century. Depression rates around the world have skyrocketed in the 20‑plus years since Richard O'Connor first published his classic book on living with and overcoming depression. Nearly 40 million American adults suffer from the condition, which affects nearly every aspect of life, from relationships, to job performance, physical health, productivity, and, of course, overall happiness. And in an increasingly stressful and overwhelming world, it's more important than ever to understand the causes and effects of depression, and what we can do to overcome it. In this fully revised and updated edition — which includes updated information on the power of mindfulness, the relationship between depression and other diseases, the risks and side effects of medication, depression’s effect on thinking, and the benefits of exercise — Dr. O'Connor explains that, like heart disease and other physical conditions, depression is fueled by complex and interrelated factors: genetic, biochemical, environmental. But Dr. O'Connor focuses on an additional factor that is often overlooked: our own habits. Unwittingly we get good at depression. We learn how to hide it, and how to work around it. We may even achieve great things, but with constant struggle rather than satisfaction. Relying on these methods to make it through each day, we deprive ourselves of true recovery, of deep joy and healthy emotion. Undoing Depression teaches us how to replace depressive patterns with a new and more effective set of skills. We already know how to "do" depression—and we can learn how to undo it. With a truly holistic approach that synthesizes the best of the many schools of thought about this painful disease, and a critical eye toward medications, O'Connor offers new hope—and new life—for sufferers of depression.

The Cognitive Behavioral Workbook for Anxiety
The Cognitive Behavioral Workbook for Anxiety

Author: William J. Knaus

Publisher: New Harbinger Publications

Published: 2014-11-01

Total Pages: 333

ISBN-13: 1626250170

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When anxious feelings spiral out of control, they can drain your energy and prevent you from living the life you want. If you’re ready to stop letting your anxiety have the upper hand, The Cognitive Behavioral Workbook for Anxiety, Second Edition can help you to recognize your anxiety triggers, develop skills to stop anxious thoughts before they take over, and keep needless fears from coming back. In the second edition of this best-selling workbook, William J. Knaus offers a step-by-step program to help you overcome anxiety and get back to living a rich and productive life. With this book, you will develop a personal wellness plan using techniques from rational emotive behavior therapy (REBT) and cognitive behavioral therapy (CBT), powerful treatment methods proven to be even more effective than anxiety medication. This edition includes new evidence-based techniques such as behavioral activation and values-based action, addresses perfectionism and anxiety, and features updated, cutting-edge research. Anxiety and panic are intense emotions, and in the moments that you experience them it may seem like you are powerless, but nothing could be further from the truth. This workbook offers a practical program that you can use on your own, or with a therapist, to take back that power and conquer your anxiety.

Thirty-Minute Therapy for Anxiety
Thirty-Minute Therapy for Anxiety

Author: Matthew McKay

Publisher: New Harbinger Publications

Published: 2011-11-01

Total Pages: 136

ISBN-13: 157224982X

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What if you could dramatically improve your anxiety symptoms in just thirty minutes? In 30-Minute Therapy for Anxiety, you’ll discover proven anxiety-busting strategies and put them into practice right away so that you can feel calm and in control, even in the most stressful situations. This set of skills will help you manage worries, panic attacks, fears, and phobias whenever they show up so you can enjoy a fuller and freer life. Read just one or all three parts of this book: Get the basics. Learn what you need to know to quickly get anxiety under control in the first section of each chapter. Gain a deeper understanding. Take it further and read the second section of each chapter for skills that will help you make lasting changes. Then, go online to practice your skills. Log on to find more exercises available online exclusively for 30-Minute Therapy for Anxiety readers.

A Spiral Workbook for Discrete Mathematics
A Spiral Workbook for Discrete Mathematics

Author: Harris Kwong

Publisher: Open SUNY Textbooks

Published: 2015-11-06

Total Pages: 298

ISBN-13: 9781942341161

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A Spiral Workbook for Discrete Mathematics covers the standard topics in a sophomore-level course in discrete mathematics: logic, sets, proof techniques, basic number theory, functions,relations, and elementary combinatorics, with an emphasis on motivation. The text explains and claries the unwritten conventions in mathematics, and guides the students through a detailed discussion on how a proof is revised from its draft to a nal polished form. Hands-on exercises help students understand a concept soon after learning it. The text adopts a spiral approach: many topics are revisited multiple times, sometimes from a dierent perspective or at a higher level of complexity, in order to slowly develop the student's problem-solving and writing skills.

The Cognitive Behavioral Workbook for Depression
The Cognitive Behavioral Workbook for Depression

Author: William J. Knaus

Publisher: New Harbinger Publications

Published: 2012-06-01

Total Pages: 338

ISBN-13: 1608823814

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Cognitive behavioral therapy (CBT) is the most widely used treatment for depression for one simple reason: it works. The CBT program in this workbook has helped thousands of readers defeat the depressive thoughts and beliefs that keep them from enjoying life and feeling like themselves. Used alone or in conjunction with therapy, The Cognitive Behavioral Workbook for Depression delivers evidence-based tools you can confidently use to do better, feel better, and prevent depression from coming back. Through a series of worksheets and exercises, you’ll evaluate your depression and learn key skills for overcoming it. Once you have your depression symptoms under control, you will appreciate the additional information on preventing relapse that is special to this new edition. This workbook also includes twenty-five bonus tips from depression experts that can jump-start your recovery. Recommended by therapists nationwide, this workbook will help you bounce back from depression, one solid step at a time. Includes worksheets and exercises that will help you: • Move past the negative beliefs about yourself that keep you trapped in the depression cycle • Apply behavioral techniques that therapists use with their clients, such as activity scheduling • Discover effective ways to cope with feelings of stress, anxiety, and anger • Avoid procrastinating and learn to anchor the positive changes you make to maintain your progress “Chock-full of the ready-to-use strategies you will need to help you feel good again.” —Jon Carlson, PsyD, EdD, Distinguished Professor at Governors State University

The Ultimate Book of Everyday Knots
The Ultimate Book of Everyday Knots

Author: Geoffrey Budworth

Publisher: Simon and Schuster

Published: 2021-08-03

Total Pages: 160

ISBN-13: 1510768165

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From the co-founder of the International Guide of Knot Tyers, comes an oversize, easy-to follow guide perfect for sailers, campers, fishermen, climbers, and everyone else who might want or need to tie a solid, useful knot This beautifully illustrated, full-color guide unties the mysteries of more than eighty knots. Using clear photographs and diagrams, as well as straightforward, easy-to-follow instructions, any reader can master knots for fishing, boating, climbing, crafts, and household uses. Climbers will feel safer knowing they have tied the perfect Water or Tape knot. Home decorators will enjoy trying their hand at the beautiful and elaborate Chinese Cloverleaf. Fishermen will fight big fish with more confidence. Filled with fascinating knot lore, The Ultimate Book of Everyday Knots is perfect for anyone wishing to learn advanced knotting techniques for any purpose at all. Featuring illustrations throughout, sections include: Overhand knots Figure of eight knots Bowlines and sheet bends Crossing knots And other useful knots Whether for practical use or just for fun, this is a great place to start knotting—so grab a piece of rope, sit back, and enjoy!