Introduction. Part I: Introducing CBT Basics. Chapter 1: You Feel the Way You Think. Chapter 2: Spotting Errors in Your Thinking. Chapter 3: Tackling Toxic Thoughts. Chapter 4: Behaving like a Scientist: Designing and Conducting Behavioural Experiments. Chapter 5: Pay Attention! Refocusing and Retraining Your Awareness. Part II: Charting the Course: Defining Problems and Setting Goals. Chapter 6: Exploring Emotions. Chapter 7: Identifying Solutions That Cause You Problems. Chapter 8: Setting Your Sights on Goals. Part III: Putting CBT Into Action. Chapter 9: Standing Up to Anxiety and Facing Fear. Chapter 10: Abolishing Addictions. Chapter 11: Beating Body Image Blues. Chapter 12: Deconstructing and Demolishing Depression. Chapter 13: Overcoming Obsessions. Chapter 14: Overcoming Low Self-esteem and Accepting Yourself. Chapter 15: Cooling Down Your Anger. Part IV: Looking Backwards and Moving Forwards. Chapter 16: Taking a Fresh Look at Your Past. Chapter 17: Moving New Beliefs from Your Head to Your Heart. Chapter 18: Heading for a Healthier and Happier Life. Chapter 19: Overcoming Obstacles to Progress. Chapter 20: Psychological Gardening: Maintaining Your CBT Gains. Chapter 21: Working with the Professionals. Part V: The Part of Tens. Chapter 22: Ten Healthy Attitudes for Living. Chapter 23: Ten Self-Esteem Boosters That Don t Work. Chapter 24: Ten Ways to Lighten Up. Chapter 25: Ten Books to Add to Your Library. Appendix A: Resources. Appendix B: Forms. Index.