Telka's Cognitive-Behavioral Workbook

“Home is knowing. Knowing your mind, knowing your heart, knowing your courage. If we know ourselves, we're always home, anywhere.” Glinda the Good Witch

Telka's Life Solutions Workbook, Change your thoughts, heal your life

Change Your Thoughts. Heal Your Life
An Eleven Week
Self-Help Workbook
Transform wounds into wisdom,
pain into purpose
and inspire others to do the same

Change Your Thoughts, Heal Your Life: written by Telka Arend-Ritter L.M.S.W. consists of an 11-week guided program for creating & maintaining a healthy, healed life through the use of improved coping skills, cognitive reframing and solution-focused, problem solving. This workbook may be used personally and professionally:

*As a self help tool for personal, spiritual and psychological growth

*As a therapeutic tool for the elimination of self defeating behaviors

*As a cognitive behavioral, solution-focused treatment guide for depression, anxiety, anger, addictions

* As an instructional guide to enhance insight,
cooperation and communication

Week #1 Beginning Life Changes
Pages 1-30

Overview, Workbook Basics
Creating the Best Results
Stress Management: Stress Prevention Test
Body Mass Index
DSM IV Substance Abuse Inventory
Circle of Life Meditation
Homework

Week #2 Stressful Relationships
Pages 31-45

Stressful Relationships Overview
Relationship Stress Thought Inventory
Range of Human Response
Unhealthy vs. Healthy Responsibility
Thoughts Leading to Right Action Thinking
Rules for Being Human (Cherie Carter-Scott)
Homework

Week #3 Understanding Moods
Pages 46-63

Coping with Depression and Anxiety:
Understanding Moods Overview
Definitions: Depression & Anxiety
Stages of Anxiety Mood Disorder
PTSD Checklist
Mood Chart
What Is Causing All Of The Anxiety?
Coping Strategies for Mood Related Problems
Use of Medication
Homework

Week #4 Healing Anger
Pages 64-79

Nail in the fence
Anger Overview
Why do you get so angry?
Anger Onion
Transforming Anger into Insight
Stages for Healing Anger
Anger Response Mood Chart
Checklist for Hidden Anger
Anger Prevention Solutions
10 Solutions for Healing Anger
Homework

Week #5 Coping WITHOUT Bad Habits.
Pages 80-100

Coping without Bad Habits Overview
Healing Stressful Thinking
Range of Self-talk
Self-Defeating Thought and Behavior Inventory
Cognitive Reframing: A Self-talk Tool
Choosing the Power of Thoughts
Practice: Self-Healing
Healthy Coping Skills Worksheet: Coping Without self defeating behaviors
Emotionally Healing Self-Talk Review Worksheet
Self-Talk Meditation
Homework

Week #6 Healing Relationships
Recognizing and Maintaining Healthy Relationships.
Pages 101-123

Healing Relationships Overview
Healthy Relationship Inventory
FAQ’s
Healthy Dating Inventory
Relationship Pyramid
Balancing Relationships
Establishing Healthy Trust
Building Healthy Relationships
Strategies for Identifying the Ideal Partner
Relationships: When to Stay,
When to Walk Away,
When to RUN.
Borderline Personality Disorder
Homework

Week #7 Healing Worry and Fear. Pages 124-142

Healing Worry and Fear Overview
What Are You Worried About?
Working Through Worry and Fear
Feeling Stuck in Worry and Fear
7 Solutions for Healing Worry, Stagnation, Procrastination and Fear
Worry Focused Thinking vs. Wisdom Focused Thinking
Transforming Worry into Action
Transforming “Should” into “Could”
Choices
Change is a Choice Worksheet
Shirley’s Story
Homework

Week #8 Living With Stress Pages 143-160

The Parable of the Starfish
Living with Stress Overview
Crisis: Problem Plus Opportunity
Stress Prevention Re-test
Stress Response Choices
Healthy vs. Unhealthy Stress
Healthy vs. Unhealthy Stress Worksheet
Cognitive Dissonance Theory
Six Common Emotional Healing Lessons
Rebecca’s Bath
Homework

Week #9 Why do I think that I am not enough?
Pages 161-180

The Golden Eagle (Anthony de Mello)
Why Do I Think I Am Not Enough Overview
Real Self vs. Ideal Self
Self-Esteem Vocabulary
Self-Esteem Myth
Maternal vs. Paternal Love
7 Tools to Heal Self-Esteem Through Thought and Action:
Tool #1 Human Doing vs. Human Being
Tool #2 Identifying Thoughts and Actions that Sabotage Self-Esteem
Tool #3 Body Image Test
Tool #4 As if..
Tool #5 Character building
Tool #6 Self–Talk Ladder
Tool #7 Redefining the Problem
Letting Go: Our Greatest Fear
Homework

Week #10 Dealing with Difficult People
(More anger management) Pages 181-210

The House of 1000 Mirrors (Japanese Folktale)
Dealing with Difficult People Overview
Who Are Your Difficult People?
Are You A Difficult Person?
Difficult People As Teachers
Difficult People Lesson Inventory
Difficult People Projection Tool
16 Assertive Communication Guidelines
12 Fair Fighting Rules
Are You A Bully?
Tools to Assert Yourself
Reframing Communication
Assertive Response to Substance Abuse
Letting Go
Homework

Week #11 Letting go Putting the past behind.
Pages 211-231

Zen Story
Letting Go Overview
Kubler-Ross Stages Applied to Emotional Healing
10 Tools for Putting the Past Behind You
Letting Go Meditation Tool
To Let Go Takes Love (author unknown)
Taking Care of Yourself Tools
Relapse Prevention Plans
Aftercare Plans
Closure Exercise

Community Resource Guide Pages 232-242
12 steps of AA
Recommended Readings & Bibliography

Telka's Life Solutions 11-week Solution Focused, Cognitive Behavioral Therapy program has been helping, changing, and healing lives for many years.

Now, for the first time, the program is written into a 250 page spiral bound self-help workbook available for purchase without attending a group or seminar.

Buy Telka's workbook in East Lansing at
SBS (Student Bookstore)

email workbook request to Telka directly at
telkaar@comcast.net