{"product_id":"retrain-your-brain-cognitive-behavioral-therapy-in-7-weeks-by-seth-j-gillihan","title":"Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks by Seth J. Gillihan","description":"\u003ch2\u003e\u003cspan\u003eAbout Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks by Seth J. Gillihan – A Practical CBT Workbook for Better Daily Habits\u003c\/span\u003e\u003c\/h2\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eFeeling stuck in the same thoughts can make everyday life harder. You may worry about small things, avoid tasks, lose interest in activities, or feel as if your mind keeps repeating the same negative message. Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks by Seth J. Gillihan gives readers a simple, step-by-step way to learn basic cognitive behavioral therapy skills and practise them in daily life.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe book is an interactive workbook rather than a long theory book. Each week builds on the week before it. You learn how thoughts, feelings, and actions can affect one another, then use exercises to notice patterns and try different responses. The workbook covers goals, activity planning, thought patterns, time and task management, and facing fears.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eIt is written for adults who want an easy introduction to CBT. It can be useful for self-guided learning, but it is not a replacement for professional mental health care when symptoms are severe, getting worse, or causing major problems in daily life.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eStart by Understanding How CBT Works\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eCognitive behavioral therapy, often called CBT, is based on a simple idea: thoughts, feelings, and actions are connected.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eFor example, if you think, “I will fail,” you may feel anxious and avoid starting a task. Avoiding the task can then make the problem feel even bigger. CBT helps you notice this kind of cycle and test a different response.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eRetrain Your Brain explains the basic model in clear language. You do not need to study psychology first. The workbook uses examples and writing exercises so that you can connect the ideas with situations from your own life.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe goal is not to force yourself to think positively all the time. Instead, CBT asks you to look at thoughts more carefully, check whether they are accurate or helpful, and choose actions that move you toward what matters.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWeek One Helps You Set Clear Goals\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe seven-week plan begins by helping you decide what you want to change.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eA goal such as “I want to feel better” is understandable, but it can be hard to measure. The workbook encourages more specific goals. You may want to return to an activity you stopped doing, finish a task you keep avoiding, improve a routine, or face a situation that makes you anxious.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eInstead of trying to fix everything at once, you can focus on a few areas that matter most. This makes progress easier to notice and can stop the process from feeling too large.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe workbook also asks you to check in with yourself as you move forward. This helps you see what is changing, what still feels difficult, and which skills may need more practice.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eGetting Back to Life Means Taking Small Actions\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eWhen people feel low or anxious, they often stop doing things that once gave them energy, connection, or a sense of achievement.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe workbook introduces behavioral activation, a CBT method that focuses on action. Instead of waiting until motivation appears, you plan small activities and see how they affect your mood and daily routine.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThis could mean taking a short walk, finishing one household task, calling someone, returning to a hobby, or doing another useful activity that has slowly disappeared from your life.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eSmall actions may sound simple, but they can break a cycle of withdrawal and inactivity.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe point is not to stay busy every minute. It is to make room for activities that support your values, responsibilities, health, and relationships.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eLearn to Notice Thought Patterns\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eMany thoughts appear so quickly that we treat them as facts.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eYou might think, “Everyone will judge me,” “Nothing ever works,” or “If I make one mistake, everything is ruined.” CBT teaches you to notice these automatic thoughts instead of accepting them immediately.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eRetrain Your Brain includes exercises that help you write down situations, thoughts, feelings, and reactions. Seeing them on paper can make patterns easier to notice.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eYou may discover that certain situations bring the same type of thought again and again. Once you can see the pattern, you can begin asking better questions.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eWhat evidence supports this thought? What evidence does not? Is there another possible explanation? What would I say to a friend in the same situation?\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThese questions help create a more balanced view.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eBreak Negative Thinking Without Pretending Everything Is Fine\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eCBT is sometimes misunderstood as “just think positive.”\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThat is not the aim.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe workbook teaches readers to challenge thoughts that may be too extreme, incomplete, or unhelpful. A balanced thought does not need to sound cheerful. It needs to be more accurate and useful.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eFor example, “I always fail” may become, “This task is difficult, but I have completed hard things before and I can take one step now.”\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThat small change can affect emotion and action.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe goal is not to deny real problems. It is to stop adding extra pain through thoughts that treat the worst possibility as certain.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eOver time, practising this skill can help readers respond to stressful situations with more flexibility.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eMake Time and Tasks Feel More Manageable\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eA long list of unfinished work can create stress before you even begin.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eOne section of Retrain Your Brain focuses on time and task management. The workbook helps readers break large jobs into smaller steps, decide what matters, and reduce the habit of waiting until a task feels perfect or easy.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eA large task such as “prepare for an exam” can become smaller actions: choose one chapter, study for twenty minutes, answer practice questions, and review mistakes.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThis approach can make action feel possible.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe same idea can help with household jobs, work projects, personal routines, or other tasks that become overwhelming when viewed as one giant problem.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eFacing Fears Is Part of the Seven-Week Plan\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eAvoidance can make anxiety stronger.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eIf a situation feels frightening, staying away from it may bring quick relief. But the brain can then learn, “I escaped because this was dangerous.” The fear may stay the same or grow.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eCBT often uses gradual exposure, where a person approaches feared situations in planned steps rather than avoiding them completely.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eRetrain Your Brain introduces this idea and guides readers through exercises for facing fears.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe important word is gradual. The aim is not to push yourself into the hardest situation immediately. You build a list, start with a manageable step, and practise.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eFor serious trauma, severe anxiety, or situations where safety is uncertain, professional guidance may be more appropriate than self-directed exposure.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eEach Week Builds on the Last\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe workbook is cumulative.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThat means the exercises are not random tips placed beside one another. Goal setting connects with activity planning. Activity planning connects with mood. Thought work connects with behavior. Facing fears uses skills developed earlier.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eBy the final week, the aim is to bring the tools together so you have a simple plan for future challenges.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThis structure is useful for readers who often buy self-help books, read a few pages, and then stop because there is no clear path.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eHere, the seven-week schedule gives you a starting point and a reason to keep moving.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eYou can still go at your own pace. A workbook is most useful when the exercises are done carefully, not when pages are rushed only to finish quickly.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWho Is Seth J. Gillihan?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eSeth J. Gillihan, PhD, is a licensed psychologist who specializes in cognitive behavioral therapy and mindfulness-based approaches.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eHis official website describes Retrain Your Brain as a practical workbook for changing patterns of thought and behavior connected with anxiety and depression. The book draws on his clinical experience and is designed to make CBT skills easier for general readers to understand.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe original 2016 Callisto edition is 236 pages and was published on October 18, 2016.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eA Premium Edition for Writing, Reading, and Revisiting\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eBecause this title is a workbook, the physical reading experience matters. Bookish Wonderland offers an edition prepared for readers who want a comfortable copy for regular use.\u003c\/span\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan\u003ePremium eye-soothing cream paper gives the pages a soft, warm tone that feels comfortable during longer reading sessions.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan\u003eCrystal-clear printing keeps instructions, examples, and exercises sharp and easy to follow.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan\u003eHigh-quality stitched and glue binding helps keep pages secure when the book is opened and used repeatedly.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThese details describe the edition offered by Bookish Wonderland, not every edition sold by other stores or publishers.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eWho May Find This Workbook Useful?\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThis book may suit adults who want a structured introduction to CBT and prefer practical exercises over long theory.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eIt can be helpful for readers dealing with mild to moderate anxiety or depression, everyday worry, avoidance, low motivation, or negative thought habits. The Association for Behavioral and Cognitive Therapies describes the workbook as covering CBT basics for mild to moderate anxiety and depression.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eIt may also be useful for someone already in therapy who wants extra practice between sessions, if their clinician agrees.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThis book cannot diagnose a condition, and it cannot replace personalized care. If symptoms feel severe, include thoughts of self-harm, or make it hard to function safely, professional support is more appropriate than relying on a workbook alone.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eUse It Like a Workbook, Not Just a Reading Book\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe best way to use Retrain Your Brain is to do the exercises.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eKeep a pen nearby. Write down goals. Track activities. Notice thoughts. Try the suggested steps. Return to earlier pages when you need them.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eYou do not have to complete every exercise perfectly.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eThe value comes from practising the skills and seeing which ones help you understand your own patterns.\u003c\/span\u003e\u003cspan\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eCheck the Book Price in Bangladesh Before Ordering\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eIf you are searching for the Book price in Bangladesh for Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks by Seth J. Gillihan, check the current amount shown on the Bookish Wonderland product page before placing your order. Prices and stock can change, so the live listing is the best place to confirm the latest amount.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eBookish Wonderland delivers inside and outside Dhaka and offers Cash on Delivery across Bangladesh. Readers in Dhaka can also ask about fast or urgent delivery, depending on location and service availability.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eIf you need help with availability, customization, or delivery, contact Bookish Wonderland through Facebook or Instagram before ordering.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan\u003eBuild One Skill at a Time\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eChanging a thought habit or avoidance pattern usually takes practice, not one perfect day.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eRetrain Your Brain gives readers a seven-week structure for learning CBT skills in small steps. It starts with goals, moves through activity and thought work, includes time management and facing fears, and ends by helping readers bring the tools together.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eOrder Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks by Seth J. Gillihan from Bookish Wonderland if you want a practical workbook that turns CBT ideas into exercises you can use in everyday life.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"isSelectedEnd\"\u003e\u003cspan\u003eRead slowly, write honestly, practise the skills, and use the book as one tool in a wider plan for taking care of your mental health.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIf you require any customization or have any questions, please inbox us via FB or Insta.\u003c\/strong\u003e\u003c\/p\u003e","brand":"Bookish Wonderland","offers":[{"title":"Paperback","offer_id":43727873343585,"sku":null,"price":238.0,"currency_code":"BDT","in_stock":true},{"title":"Hardcover","offer_id":43727873376353,"sku":null,"price":322.0,"currency_code":"BDT","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0619\/1788\/8609\/files\/71Mcqa4UyjL._SL1500.jpg?v=1772343029","url":"https:\/\/bookishwonderland.com\/products\/retrain-your-brain-cognitive-behavioral-therapy-in-7-weeks-by-seth-j-gillihan","provider":"Bookish Wonderland","version":"1.0","type":"link"}