How can I be my own therapist

Seth J. Gillihan - Be your own therapist / Retrain your brain

Author: Seth J. Gillihan
Title: Be your own therapist. Cognitive behavior therapy in 7 weeks. A workbook for self-help with anxiety and depression
Original title: Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety

Publishing company: books4success

Pages: 203. Rapid test. Preface. Introduction. Thanksgiving.

Format: Paperback

ISBN: 9783864705182

Price: 19.99 euros

Free from anxiety and depression - for a fulfilling life.

Often times, when people are plagued by fear or depression, they see their reality as though through a distorted lens. Your thoughts, feelings and behaviors get into a downward spiral. Cognitive behavioral therapy has proven to be the most powerful tool against this. Dr. Seth Gillihan has been using them successfully in his practice for years and has developed a step-by-step 7-week plan with an interactive workbook. Aim of this plan: The thoughts are offered positive alternatives, from which new behavior arises - and anxiety and depression are overcome. With these tools, everyone becomes their own therapist and faces daily challenges in the future without fear and empowered.

Go to content

Right at the start you can do a self-test to see whether the book is for you.

Then there is the foreword and an introduction, before there are a few words in part one before the 7 working weeks start.

Chapter 1 is about approaching cognitive behavioral therapy (CBT).

Chapter 2 is about understanding anxiety disorders and depression.

Part two then starts with the 7 weeks:

Week 1: Set Goals and Get Started

Week 2: Finding your way back to life

Week 3: Recognize thought patterns

Week 4: Breaking Negative Thought Patterns

Week 5: Time and Task Management

Week 6: Face your own fears

Week 7: Putting Things Together

After that, there are hints for the next 7 weeks.

Then at the end of the book:

- useful information

- Remarks

- Space for your own notes

- About the author

My opinion

I didn't need the quick test to know whether the book was for me, because the title says it all, but as a sick person, of course, I wanted to have it confirmed.

The book is very clear and well structured. The language, which is always understandable, is very pleasant. First you find out what CBT is, why it can help you and how it can help you. But do not worry, there will be no lesson and references to this and that and that. The most important things you need to know about CBT, anxiety, anxiety disorders and depression are explained in a short, concise and understandable manner.

In a nutshell: CBT is based on the combination of thoughts, feelings and behavior. And this workbook aims to do just that in the 7 weeks.

- Write down thoughts

- Answering questions

- Set priorities

- master tasks

- Incorporate activities

Assess yourself, sort your thoughts and then work through the individual steps from week to week. You can use a checklist for anxiety and anxiety disorders to find out which category you fall into. And no matter which one you belong in, this book has an answer for that. There is also a questionnaire on the degree of depression, through which you can roughly assess for yourself how severely ill you are.

The CBT works for a limited time and there is a good reason for this, as you can find out in the book, it is evidence-based.

Of course you can look for a behavior therapist who works cognitively, but and this is what the book aims to do, there are many sick people who are simply tired of therapy, who have not got along with the therapist, who prefer to work autodidactically. Not to mention the long waiting times to get such a therapy place. And yet, according to the author, you can also do a CBT in parallel. This book doesn't have to be THE way, but it can be THE way. Everyone has a different approach.

The book is a workbook, which means that you have to make an effort to deal with yourself, to recognize and give yourself time and space to change your behavior. But in this way it is possible to make negative thoughts positive, to get positive feelings and to adapt or change one's behavior. The brain needs some time to recognize the new strategies and to replace the old ones with new beaten tracks. You definitely have to leave your comfort zone. It's just a workbook. You don't just sit there reading, you work on yourself and with yourself and in harmony with the book, which works very well if you get involved.

Nobody speaks of healing after the 7 weeks. I personally handle the book for myself. I found a way to work with the book and myself and I find it consistently positive, because everything is understandable, is explained and you can start with the work plan with good compact basic knowledge about anxiety and depression.

The author does not promise a cure. It gives instructions on how to learn cognitive skills yourself and how to use them, as would be done in CBT with a therapist.


Everyone has to decide for themselves whether they can do it - work like this. This book gives you the chance.