Alcoholics Anonymous, PO Box 1, Stonebow House, Stonebow, York, YO1 2NJ; phone 01904-644026/7/8/9.
Anxiety UK (formerly the National Phobics Society), Zion Community Resource Centre, 339 Stretford Road, Hulme, Manchester, M15 4ZY; phone 0870-770-0456, fax 0161-227-9862; email [email protected], website www.phobics-society.org.uk/contact.php.
Association of Post-Natal Depression, 25 Jerdan Place, Fulham, London, SW6; phone 020-7836-0868.
The British Acupuncture Council (BAcC), 63 Jeddo Road, London, W12 9HQ; phone 020-8735-0400, fax 020-8735-0404; website www.acupuncture.org.uk.
Depression Alliance, PO Box 1022, London, SE1 7GR; phone 020-7721-7672 (recorded information).
First Steps to Freedom, 1 Taylor Close, Kenilworth, CV8 2LW; phone 0845-120-2916 (freephone helpline 10 a.m.-10 p.m.); email [email protected], website www.first-steps.org/.
Manic Depression Fellowship, 8-10 High Street, Kingston-Upon-Thames, London, KT1 1EY; phone 020-8974-6550 and 020-8546-0323.
MIND, The National Association for Mental Health, Granta House, 15-19 Broadway, Stratford, London, E15 4BQ; phone 020-8519-2122.
No Panic, 93 Brands Farm Way, Telford, TF3 2JQ; phone 01952-590005, freephone helpline 0808-808-0545 (10 a.m.-10 p.m.); email [email protected], website www.nopanic.org.uk/.
OCD Action, Suite 506-509 Davina House, 137-149 Goswell Road, London, EC1V 7ET; phone 020-7253-5272; website www.ocdaction.org.uk.
Seasonal Affective Disorder Association (SADA), PO Box 989, Steyning, BN44 3HG; website www.sada.org.uk/.
Triumph over Phobia (TOP) UK, PO Box 3760, Bath, BA2 3WY; phone 0845-600-9601; email [email protected], website www.triumphoverphobia.com.
Organisations in the United States
If you're based in the United States of America, you may find these addresses useful.
Albert Ellis Institute, 45 East 65th Street, New York, NY 10021-6593. Tel: 212 535-0822. Fax: 212 249-3582. Web site: www.rebt.org
American Foundation for Suicide Prevention, 120 Wall Street, 22nd Floor, New York, NY 1005. Tel: 212 363 3500. Web site: http://www.afsp.org
American Mental Health Foundation, 2 East 86th Street, New York, NY 1008
Anorexia Nervosa and Related Eating Disorders, Inc, PO Box 5102, Eugene, OR 97405. Tel: 541 344 1144. Web site: www.anred.com
Anxiety Disorders Association of America, 8730 Georgia Avenue, Suite 600, Silver Spring, MD 20910. Tel: 240 485-1001. Fax: 240 485-1035. Web site: www.adaa.org
Association for the Advancement of Behavior Therapy, 305 Seventh Ave, New York, NY 10001-6008, USA. Tel: 212 647 1890. Web site: http://server.psyc.vt.edu/aabt/
Children and Adults with Attention Deficit Disorders, 499 Northwest 70th Avenue, Suite 308, Plantation, FL 33317. Tel: 305 587 3700. Web site: www.chadd.org
Kidscope, Obsessive-Compulsive Foundation (children's newsletters), PO Box 70, Milford, CT 06460-0070
National Alliance for the Mentally Ill, 200 N. Glebe Rd., Suite 1015, Arlington, VA 22203-3754. Tel: 800 950 NAMI (800 950 6264)
National Anxiety Foundation, 3135 Custer Drive, Lexington, KY 40517-4001. Tel: 606 272 7166. Web site: http://lexington-on-line.com/naf.ocd.2.html
National Association of Anorexia Nervosa and Associated Disorders, Box 7, Highland Park, IL 60035. Tel: 847 831 3438. Web site: www.healthtouch.com
National Attention Deficit Disorder Association, PO Box 972, Mentor, OH 44061. Tel: 800 487 2282 or 216 350 9595. Web site: www.add.org
National Depressive and Manic-Depressive Association, 730 North Franklin, #501, Chicago, IL 60610. Tel: 800 82N DMDA
National Foundation for Depressive Illness, PO Box 2257, New York, NY 10116. Tel: 800 248 4344
National Institute of Mental Health, 9000 Rockville Pike, Building 10, Room 30-41, Bethesda, MD 20892. Tel: 301 496 3421. Information services: Panic and other anxiety disorders: 800 647 2642. Depression: 800 421 4211
National Mental Health Association, 1201 Prince St, Alexandria, VA 22314-2971. Tel: 703 684 7722
National Mental Health Consumers Self-Help Clearinghouse, 1211 Chestnut St, Philadelphia, PA 19107. Tel: 800 553 4539
Obsessive Compulsive Anonymous, Inc. (OCA), PO Box 215, New Hyde Park, New York 11040. Tel: 516 741 4909. Web site: http://members.aol.com/west24th/index.html
Obsessive Compulsive Foundation, 676 State Street, New Haven, CT 06511. Tel: 203 401 2070. Fax: 203 401 2076. E-mail: [email protected]. Web site: www.ocfounadtion.org/
Trichotillomania Learning Center, 303 Potrero, Suite 51, Santa Cruz, CA 95060. Tel: 831 457 1004. Web site: www.trich.org/
Further Reading
If you're interested in finding out more about dealing with the disorders described in Chapter 3 of this book, consult the ‘Overcoming' series published by Constable and Robinson. The books in this series are widely available in larger bookstores and over the Internet.
For more information on cognitive behavioural therapy and how to apply it your own life, try the exercises in Cognitive Behavioural Therapy Workbook For Dummies. It's written by your faithful authors, published by Wiley and part of the For Dummies series (just like this book!).
Appendix B: Forms
In this Appendix you can photocopy these blank forms and fill them in, using the instructions provided here and within specific chapters.
The ‘Old Meaning-New Meaning' Sheet
The sheet has the three headings. Fill them in as follows:
1. In the first column, ‘Event', record what actually happened.
2. Under ‘Old Meaning' in the second column, record what you believe the event means about you.
This is your unhealthy core belief.
3. In the ‘New Meaning' third column, record a healthier and more accurate meaning for the event.
This is the new belief that you want to strengthen.
Head to Chapter 14 for a worked example of the sheet, and for more about reviewing past events.
The Cost-Benefit Analysis Form
Carry out a cost-benefit analysis (CBA) to examine the pros and cons of something can help galvanise your commitment to change. You can use a CBA to examine the advantages and disadvantages of a number of things, such as:
Behaviours: How helpful is this action to you? Does it bring short-term or long-term benefits?
Emotions: How helpful is this feeling? For example, does feeling guilty or angry really help you?
Thoughts, attitudes, or beliefs: Where does thinking this way get you? How does this belief help you?
Options for solving a practical problem: How can this solution work out? Is this really the best possible answer to the problem?
Evaluate the pros and cons:
In the short-term
In the long-term
For yourself
For other people
Try to write CBA statements in pairs, particularly when you're considering changing the way you feel, act, or think. What are the advantages of feeling anxiety? And the disadvantages? Write down pairs of statements for what you feel, do, or think currently, and for other, healthier alternatives. Head to Chapter 8 for worked examples of the form.
The 'Tic-Toc' Sheet
TICs are task interfering cognitions, the thoughts, attitudes, and beliefs that get in the way of your progress. You need to respond with TOCs - task orienting cognitions, which are constructive alternatives to TICs. The list of unhelpful attitudes (sand traps) in the nearby sidebar is helpful for getting some ideas about task interfering cognitions.
Fill out the Tic-Toc sheet by following these steps:
1. Identify the goal or task you want to focus on.
2. In the left column (TICs), list your thoughts, attitudes, and beliefs that get in the way of you achieving your aim.
3. In the right column (TOCs) put responses to each of your TICs that will help you achieve your goal or task.
Head to Chapter 19 for more on the Tic-Toc sheet.
The Zigzag Form
1. Write down in the top left
-hand box of the zigzag form a belief that you want to strengthen.
2. In the next box down, write your doubts, reservations, or challenges about the healthy belief.
3. In the next box, dispute your attack and redefend the healthy belief.
4. Repeat Steps 2 and 3 until you exhaust all your attacks on the healthy belief.
5. Re-rate, from 0 to 100 per cent, how strongly you endorse the healthy belief after going through all your doubts.
Refer to Chapter 17 for more information about the zigzag form.
The Vicious Flower
1. In the Trigger box, write down the trigger that makes you feel anxious or upset.
2. In the central circle, write down the key thoughts and meanings you attach to the trigger.
3. In the flower petals, write down the emotions, behaviours, and sensations you experience when your uncomfortable feeling is triggered. In the top petal, write down what you tend to focus on.
Chapter 7 has loads more about the vicious flower exercise, and a filled-in example.
The Task Concentration Sheet
Head to Chapter 5 for more about the task-concentration exercise, and a filled-in example.
The ABC Form I
1. In the ‘Consequences' box, point 1, write down the emotion you're feeling.
2. In the ‘Consequences' box, point 2, write down how you acted.
3. In the ‘Activating Event' box, write down what triggered your feelings.
4. In the ‘Beliefs' box, write down your thoughts, attitudes, and beliefs.
5. In the ‘Thinking Error' box, consider what your thinking errors may be.
Refer to Chapter 3 for more detailed instructions on filling out the first ABC form.
The ABC Form II
Follow the guidance at the bottom of the form and head to Chapter 3 for more detailed instructions on filling in the second ABC form.
The Pricing up Addiction Form
Refer to Chapter 10 for the low-down on filling out your Pricing up Addiction form.
The 'What does my addiction do for me?' Analysis Form
Head to Chapter 10 for instructions on how to use the ‘What does my addiction do for me?' analysis form.
Cognitive Behavioural Therapy For Dummies Page 41