The Cognitive Behavioral Workbook For Menopause

No woman experiences menopause in exactly the same way. Some may endure hot flashes, irritability, or mood swings, while others experience insomnia, anxiety, or even depression. And while you have probably heard about the benefits and drawbacks of hormone-replacement therapy (HRT), you should also know that cognitive-behavioral therapy (CBT) has been proven effective not only in treating the emotional symptoms of menopause, but the physical aspects as well. With this workbook, you will learn exactly what is happening to your body during this transition and create a personalized treatment plan to help you feel better right away. Also included are easy-to-use worksheets and charts so that you can track and manage your symptoms and determine which treatments are working. Whether you are looking for an alternative to HRT, or simply want to supplement your treatment, this workbook is an essential resource for gaining control over your menopause symptoms. This comprehensive program will help you: • Recognize symptoms and create an individualized treatment plan • Manage hot flashes, night sweats, and insomnia • Cope with anxiety, depression, and mood swings • Discover natural and alternative therapies • Make diet, lifestyle, and environmental changes

An essential book to help women to live well through the menopause and to cope effectively with menopausal symptoms, using a cognitive behavioural therapy (CBT) approach. Living Well Through the Menopause is based on a wealth of research, including randomised controlled trials of the MENOS intervention with over 1000 women, that has demonstrated the effectiveness of this approach specifically for menopausal symptoms - hot flushes, night sweats and also their impact on daily life. CBT is proven as an effective alternative for women who do not want or are unable to use hormone therapy (HT). Written in an accessible and interactive style, with case examples and quotes, this guide will empower you and, specifically: · Help you to understand and cope with your physical and emotional reactions to the menopause · Clarify your key goals, thoughts and feelings using interactive questions and homework sheets · Enhance your self-care through behaviour change · Help partners and loved ones to support you through the menopause Living Well self-help guides use clinically proven techniques to treat long-standing and disabling conditions, both psychological and physical. Series Editors: Professor Kate Harvey and Emeritus Professor Peter Cooper

This revised edition of Managing Hot Flushes and Night Sweats offers up-to-date and evidence-based information about the menopause and about hot flushes and night sweats, which are the main reason that women seek medical help. The four-week self-help guide uses cognitive behavioral therapy, providing information and strategies for managing hot flushes and night sweats, as well as stress and sleep. The guide is interactive with exercises and homework tailored to women’s individual circumstances and lifestyles. It challenges myths about menopause and aging and provides better understanding of flushes which in turn reduces stress and improves post-menopausal well-being. The various chapters discuss processes of identification and modification of triggers of hot flushes and offers tips to women on dealing with hot flushes in social and work situations. The guide can be as effective as eight hours of group CBT and will help women who want to try a non-medical treatment that is brief and effective without side effects, or just want to be better informed.

The menopause is still a taboo topic and a source of uncertainty and embarrassment for many women. In Managing Hot Flushes and Night Sweats Myra Hunter and Melanie Smith aim to provide women with up to date and balanced information about menopause and a self-help guide to reduce the impact of hot flushes and night sweats in just four weeks. This book sets out an interactive four-week programme using cognitive behavioural therapy, with exercises and worksheets designed to enable women to develop strategies for managing menopausal symptoms. This approach is based on the authors’ research and has been shown to be effective in recent clinical research trials. This guide can help you to: Understand the biological as well as the psychological and cultural influences on menopause Understand and manage hot flushes in social situations Learn to modify triggers and use paced breathing to reduce the impact of hot flushes Reduce stress and improve well-being Develop strategies to help if night sweats disturb your sleep With a companion audio exercise and downloadable resources available online, Managing Hot Flushes and Night Sweats offers a complete and effective framework to approach menopause with confidence and to manage symptoms without the use of medication. The book is ideal for women approaching or going through the menopause, for women having menopausal symptoms following treatment for breast cancer, for their friends and relatives, and healthcare professionals working with women.

Teachings, exercises, and reflections to help you be mindful during menopause from a respected psychologist. The Mindful Menopause Workbook will help you bring mindfulness into your day-to-day activities during menopause with teachings, exercises, and meditations. Learn how to recognize and achieve a more balanced, peaceful, and joyful orientation to menopause and beyond. The Mindful Menopause Workbook provides a year’s worth of daily teachings and prompts that offer you moments for self-care and self-development—mentally, physically, and spiritually. Each daily teaching includes space for you to write about the thoughts, emotions, or sensations that are arising for you. This is followed by guided meditations and breath exercises that promote body-mind unity through deep relaxation and expanded peaceful awareness. The book also includes an in-depth illustrated guide to yoga postures and outlines sequential poses that foster greater ease and awareness of your body. Mindful Menopause sensitively addresses issues that commonly arise during menopause, and gives recommendations for managing symptoms such as insomnia, fatigue, low energy and libido, anxiety, depression, hot flashes, physical discomfort, poor digestion, and weight gain. Together, these teachings, exercises, and reflections will help you approach menopause mindfully and joyfully, allowing you to deepen your practice and transition gracefully into this new stage of your life.

This text outlines the importance of biopsychosocial factors in improving medical care, and illustrates evidence-based, state-of-the-art interventions for patients with a variety of medical conditions. Each chapter is focused on a particular health concern or illness, which is described both in terms of prevalence and frequent psychological and psychiatric comorbidities that may present to clinicians working with these populations. Consistent with evidence-based care, information on the efficacy of the treatments being described is presented to support their continued use. To accommodate the needs of clinicians, we describe population specific approaches to treatment, including goal settings, modules and skills as well as strategies to assess and monitor progress. To facilitate learning, each chapter contains one or more case examples that explicate the skills described to convey change within a behavioral medicine protocol. Each chapter also includes resources in the form of books and websites to gain additional knowledge and detail as needed. Authors are experts in the field of each chapter, ensuring that information presented is recent and of high quality.

Cognitive behavioral therapy (CBT) is the most widely used treatment for depression for one simple reason: it works. The CBT program in this workbook has helped thousands of readers defeat the depressive thoughts and beliefs that keep them from enjoying life and feeling like themselves. Used alone or in conjunction with therapy, The Cognitive Behavioral Workbook for Depression delivers evidence-based tools you can confidently use to do better, feel better, and prevent depression from coming back. Through a series of worksheets and exercises, you’ll evaluate your depression and learn key skills for overcoming it. Once you have your depression symptoms under control, you will appreciate the additional information on preventing relapse that is special to this new edition. This workbook also includes twenty-five bonus tips from depression experts that can jump-start your recovery. Recommended by therapists nationwide, this workbook will help you bounce back from depression, one solid step at a time. Includes worksheets and exercises that will help you: • Move past the negative beliefs about yourself that keep you trapped in the depression cycle • Apply behavioral techniques that therapists use with their clients, such as activity scheduling • Discover effective ways to cope with feelings of stress, anxiety, and anger • Avoid procrastinating and learn to anchor the positive changes you make to maintain your progress “Chock-full of the ready-to-use strategies you will need to help you feel good again.” —Jon Carlson, PsyD, EdD, Distinguished Professor at Governors State University