Michael Townend 
Cognitive Behavioural Psychotherapist

Cognitive Behavioural Psychotherapy



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Self Help and Cognitive Behavioural Psychotherapy

The principles of self help are at the heart of both behavioural and cognitive behavioural treatments. In fact it can be argued that many of the techniques used by professionals are merely the application of common sense principles in a systematic way. By applying self help it is much more likely to be helpful than simply telling yourself to "pull yourself together" or belittling yourself for not trying or for not trying hard enough.

How can I get started?

Self help is worth considering if professional therapists are not available, there is a long waiting list or maybe you just want to overcome your difficulties yourself or if you don't want the stigma or discrimination that some people unfortunately and wrongly experience as a result of seeking professional help. 

Some people do have complications that may not make self help suitable for them. If any of the following apply to you - then seeking the advise of a Doctor is necessary before you commence self help treatment. 

  • If you feel so low in mood (depressed) that you are seriously thinking of suicide.

  • If you drink alcohol to excess, take none prescribed (i.e. illegal drugs) or have been prescribed sedative medications (e.g. diazepam).

  • If you have a physical disease that might be worsened by anxiety e.g. heart problems, asthma, ulcers, epilepsy.

If none of the above apply then the next step is to have a look at the information contained on this web site that relates to your problem www.cognitivebehaviourtherapy.co.uk and obtain either of the following self help manuals written by distinguished therapists within the field of behavioural and cognitive therapy: 

Living with Fear by Isaac M Marks published by McGraw-Hill (ISBN: 0-07-709758-0). 

This book is particularly useful for people with depression, phobias, obsessive compulsive disorder, post traumatic stress disorder, panic & sexual problems.

Mind over Mood by Dennis Greenberger and Christine A Padesky  published by Guildford Press (ISBN: 0898621283). 

This book is particularly useful for people with depression, generalised anxiety and anger related problems. 

Conversationally Speaking by Alan Garner. Published by McGraw-Hill (ISBN: 1565656296).

This book is particularly useful for people with social anxiety or have difficulty with conversational skills.

Self Help Organisations (UK)

First Steps to Freedom - Help for people with OCD and other anxiety problems. Web Site: http://www.firststeps.demon.co.uk Tel: 01926 851608.

Triumph over Phobia (TOP UK) - Help for people with panic, phobias and OCD. Web Site: www.triumphoverphobia.com Tel: 01225 330353.

11 November 2002
 © Michael Townend Cognitive Behavioural Psychotherapist