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Cognitive Behaviour
Therapy
Cognitive Behaviour
Therapy
third edition
Your Route Out of Perfectionism, Self-Sabotage
and Other Everyday Habits with CBT
AVY JOSEPH
This edition first published 2009
Copyright © 2022 by Avy Joseph. All rights reserved.
Edition History
First edition published 2009, second edition published 2016, all by John Wiley & Sons, Ltd.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted, in any form or by any means, electronic, mechanical, photocopying,
recording or otherwise, except as permitted by law. Advice on how to obtain permission to
reuse material from this title is available at http://www.wiley.com/go/permissions.
The right of Avy Joseph to be identified as the author of this work has been asserted in
accordance with law.
Registered Office
John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, USA
John Wiley & Sons Ltd, The Atrium, Southern Gate, Chichester, West Sussex, PO19 8SQ, UK
Editorial Office
The Atrium, Southern Gate, Chichester, West Sussex, PO19 8SQ, UK
For details of our global editorial offices, customer services, and more information about
Wiley products visit us at www.wiley.com.
Wiley also publishes its books in a variety of electronic formats and by print-on-demand.
Some content that appears in standard print versions of this book may not be available in
other formats.
Designations used by companies to distinguish their products are often claimed as trade-
marks. All brand names and product names used in this book are trade names, service
marks, trademarks or registered trademarks of their respective owners. The publisher is
not associated with any product or vendor mentioned in this book.
Limit of Liability/Disclaimer of Warranty
While the publisher and authors have used their best efforts in preparing this work, they
make no representations or warranties with respect to the accuracy or completeness of
the contents of this work and specifically disclaim all warranties, including without limi-
tation any implied warranties of merchantability or fitness for a particular purpose. No
warranty may be created or extended by sales representatives, written sales materials or
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Library of Congress Cataloging-in-Publication Data
Names: Joseph, Avy, author.
Title: Cognitive behaviour therapy : your route out of perfectionism, self-sabotage and
other everyday habits with CBT / Avy Joseph. Description: Third edition. | Hoboken,
NJ : Wiley, [2022] | Includes index.
Identifiers: LCCN 2021062394 (print) | LCCN 2021062395 (ebook) | ISBN
9780857089427 (paperback) | ISBN 9780857089441 (adobe pdf) | ISBN
9780857089434 (epub) Subjects: LCSH: Cognitive therapy—Popular works.
Classification: LCC RC489.C63 J67 2022 (print) | LCC RC489.C63 (ebook) | DDC
616.89/1425—dc23/eng/20211228
LC record available at https://lccn.loc.gov/2021062394
LC ebook record available at https://lccn.loc.gov/2021062395
Cover Image: © Felix Furo/Shutterstock
Cover Design: Wiley
Set in 11/14pt Sabon LT Std by Straive, Chennai, India
I wish to dedicate this book to the
memory of my father.
Contents
Acknowledgements ix
Introduction to the Third Edition 1
1 Understanding CBT for Goal Achievement 5
2 The Four Belief Pairs 37
3 Setting Your Goals 69
4 Overcoming Obstacles to Goal Achievement 97
5 Developing Cognitive Skills through Your
Internal Dialogue 121
6 Using Imagination and Visualization 139
7 Developing Resiliency 157
8 Taking Action and Responsibility 183
9 Accepting the Possibility of Failure
and Disappointment 207
10 Developing a Healthy Philosophy of Balance 227
About the Author 247
Index 249
Acknowledgements
Chris Hynes for unconditional love, help and support. My
family for their love and encouragement.
Professor Windy Dryden for his clinical and professional
guidance.
My colleagues and friends at the College of Cognitive Behav-
ioural Therapies and our REBT enthusiastic students.
Introduction to the
Third Edition
C BT is recognised as one of the leading, evidence-based
talking therapies. CBT places much emphasis on currently
held beliefs and attitudes, painful emotions, and problematic
behaviours that can sabotage a fuller experience of life. CBT
teaches us a philosophy of life that can be learned by every-
one in order to be happier.
The ideas and philosophies in CBT stem from ancient and
modern philosophers, science, psychology, common sense
and humanity. CBT is supported by a wealth of research, is
used extensively by the NHS and recommended by NICE
(National Institute for Health and Clinical Excellence), for
many emotional and psychological problems.
There are many types of CBT. Rational Emotive Behaviour
Therapy (REBT) is one of the cognitive behaviour therapies
under the CBT umbrella. It is an evidence-based, psycho-
educational and philosophical model developed by Albert
Ellis. Since the first edition, REBT has continued to grow.
Research in REBT has demonstrated both its effectiveness
and efficacy for both clinical and non-clinical problems.
3
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