The groundbreaking 7-week plan for managing anxiety and depression using cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is one of the most effective techniques for finding relief from depression and anxiety. With this workbook, psychologist Dr. Seth Gillihan uses his 15 years of experience treating patients to develop a 7-week plan that teaches you practical CBT techniques to help you feel better.
Change negative thought patterns—Understand your thoughts and behaviors and replace the ones that don't serve you with more positive and productive habits.
7 weeks of learning—Each activity builds on the previous week's as you explore straightforward, real-life exercises that encourage you to set goals, face your fears, manage tasks, and more.
Great for chronic or sporadic anxiety—Whether your feelings of depression, or anxiety occur every day or just sometimes, this workbook gives you a CBT tool kit to break through them.
Start wherever you are—Relatable examples make the information and activities more accessible to CBT newcomers of any age or background.
Discover the power of cognitive behavioral therapy today with Retrain Your Brain.
Seth J. Gillihan, Ph.D., is a licensed psychologist specializing in mindfulness-centered cognitive behavioral therapy (CBT) for anxiety, depression, insomnia, and other conditions. Dr. Gillihan has written and lectured nationally and internationally on CBT and how the brain is involved in regulating our moods. Find him online at sethgillihan.com and on his PsychologyToday.com blog, Think Act Be. He lives in Ardmore, Pennsylvania, with his wife and three kids.
“I really enjoyed the approach this book takes. A lot of the material proved to be an eye opener for me.”—Claude F.
“This book is it, for me, this was the one I read cover to cover and actually followed through with the activities…I can't say enough about it, and highly recommend this book.”—Leanne
“Excellent book! Can be used for yourself or for patients and clients. This one's a KEEPER!”—Tina
“If you are struggling with depression and anxiety, this manual is unequivocally a must have. This easy to follow guide clearly and systematically outlines the principles of CBT and personal application. This book is masterfully written with relatable examples, allowing the reader to connect and feel understood, offering hope for those who are looking to regain control over their life. This is the newest addition to the self-help library at The Anxiety Treatment Center of Sacramento.”—Robin Zasio, Psy.D., LCSW, The Anxiety Treatment Center of Sacramento
“Dr. Gillihan’s down-to-earth writing style, coupled with his use of concrete examples from his personal and professional life, makes CBT in 7 Weeks a winner, and I highly recommend this book. The exercises are broken down into small steps and the reader is encouraged to revisit each chapter as necessary. This is a stress-free, user-friendly workbook to help people manage anxiety and depression.”—Janet Singer, author of Overcoming OCD: A Journey to Recovery
“Cognitive Behavioral Therapy in 7 Weeks: Retrain Your Brain to Manage Depression and Anxiety is a focused and goal-oriented tool for those who are affected by depression and/or anxiety. Dr. Gillihan introduces the reader to a multitude of evidence-based cognitive behavioral strategies in a well-structured program. The “one chapter per week” workbook approach encourages active participation, self-reflection, and skill building over the course of the 7-week journey. Dr. Gillihan’s compassionate understanding of the human experience, especially of those walking through seasons of depression and anxiety, is evident throughout. ”—Kathleen M. Rupertus, PsyD, Founder/Director of The Anxiety and OCD Treatment Center (Wilmington, Delaware); co-author of Loving Someone with OCD
“As a cognitive behavioral therapist, I have struggled to find a resource that clearly explains how to apply the method of CBT. Dr. Gillihan has filled this niche with this beautifully written, highly informative, and approachable book. His voice is relatable, compassionate, and encouraging. Each chapter includes helpful exercises that mirror the kind of “homework” that would be completed in actual therapy. This book is an asset to those who have struggled with anxiety or depression as well as clinicians who want a resource for their patients. ”—Elizabeth A. Gordon, PhD, Clinical Psychologist, Anxiety and OCD Treatment Center of Philadelphia
“So many workbooks for anxiety and mood disorders are either scientifically grounded or accessible, but not both. Dr. Gillihan manages to accomplish both in a book that is action oriented and draws from a broad range of empirically supported methods. Application of effective treatments is one of the greatest obstacles facing the field of mental health, and this workbook is a significant step in the right direction. I would recommend it to anyone battling anxiety and/or depression, and to clinicians learning to translate principles into practice. ”—Mark B. Powers, PhD, Director, Trauma and Resilience Program, Department of Psychology, University of Texas at Austin
“Dr. Seth Gillihan has crafted an engaging, self-directed treatment guide based on the research-proven fundamentals of cognitive behavioral therapy. In just 7 weeks, readers can learn essential skills to conquering a wide-range of anxiety and mood struggles. Relatable examples and easy-to-follow exercises walk the reader step-by-step through strategies to more effectively manage emotional difficulties that can interfere with life. This is a great way to begin applying CBT principles in your own life and can serve as a useful basis for psychological treatment with a therapist. ”—Marla W. Deibler, PsyD, Licensed Clinical Psychologist and Founder and Executive Director of The Center for Emotional Health of Greater Philadelphia
“Approachable and comprehensive. Driven by illustrative cases and useful exercises with clear, concise summaries of the underlying theory and supporting evidence. A must-read for anyone seeking life improvement through reduced depression and anxiety. ”—Ben Hunter, MD
“Dr. Gillihan has provided an easy-to-follow roadmap for the millions who struggle with depression and anxiety. Grounded in relatable and realistic examples, Dr. Gillihan helps the reader become aware of how identifying one’s own values and passions can help them achieve their personal goals and desires. I particularly liked the section called “Breaking Negative Thought Patterns” which teaches how recognize when our thoughts are doing us a disservice, and making us overly worried or fearful. The short exercises he provides allow the reader to examine the fact that our thoughts often don’t accurately reflect reality. ”—Mitchell Greene, PhD, Clinical and Sport Psychologist, Haverford, PA
“Whether used as a standalone program for people who want or need to try a program of self-help, or to reinforce cognitive behavioral therapy sessions with a therapist, Cognitive Behavioral Therapy in 7 Weeks is an accessible guide for anyone who wants to apply cognitive behavioral therapy in their day-to-day lives. It breaks down proven strategies for depression and anxiety into simple steps that can be taken to address a variety of different challenges. By the end, the reader will have a set of tools to identify and challenge unhelpful thinking patterns, change behaviors that are keeping them depressed or anxious, set and achieve goals, and increase activities that they enjoy and value. ”—Shannon Wiltsey Stirman, PhD, Assistant Professor, Stanford University Department of Psychiatry and Behavioral Sciences
“Without diluting the science and power of CBT, Dr. Gillihan guides you through a clear, gentle and deeply rewarding journey that can help you live more freely and fully. Whether you face depression or anxiety, Cognitive Behavioral Therapy in 7 Weeks will empower you to harness your strengths and overcome negative thoughts. Like a great coach, Dr. Gillihan helps you to identify what you do well, where you are struggling and then walks alongside you as you practice ways of living without doubt, worry and sadness. The straightforward exercises, descriptive scenarios, and practical advice make this book an indispensable tool for anyone searching to take back his or her life.”—Matthew O. Hurford, MD, Vice President of Medical Affairs, Community Care Behavioral Health Organization, Pittsburgh, PA
“Seth Gillihan’s plain-spoken, calming style effectively fosters the techniques, skills, and insights he shared with his clients. His ability to connect with people who struggle with anxiety or depression is unmatched in my experience, so it is gratifying to see that he will be connecting with thousands of people, one at a time, through this thoroughly engaging, practical guide.”—Robert J. DeRubeis, PhD, Samuel H. Preston Professor in the Social Sciences and Professor of Psychology, University of Pennsylvania