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Cognitive Behavioural Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts (Happiness is a trainable, attainable skill!) Paperback – December 16, 2016

by Lawrence Wallace (Author)

1,220 ratings

Part of: Happiness is a trainable, attainable skill! (4 books)

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Conquer Anxiety and Depression with This All-in-One Cognitive Behavioral Therapy (CBT) Workbook: A Step-by-Step Guide to Unlock Lasting Peace and Resilience

Do you feel trapped in a cycle of overwhelm, stress, worry, or persistent sadness? Written by a former sufferer who has triumphed over similar struggles, this comprehensive, step-by-step workbook combines evidence-based Cognitive Behavioral Therapy (CBT) techniques with mindfulness, Stoic, and Buddhist principles to help you reclaim your emotional well-being—starting today.

In this breakthrough workbook, you’ll discover how to:

Transform Harmful Thought Patterns: Identify the triggers that fuel anxiety and depression, then replace them with healthier, more empowering beliefs.
Overcome Overwhelm & Fear: Use CBT techniques for anxiety and depression to tackle anxious spirals, panic attacks, and social anxiety—anytime, anywhere.
Build Unshakeable Resilience: Strengthen your mental “immune system” with practical tools that help you bounce back from life’s setbacks.
Adopt Positive Daily Habits: Break the cycle of self-defeating routines and cultivate consistent behaviors that boost energy and self-confidence.
Practice Mindfulness, Improve Sleep & Problem-Solving Skills: Harness time-tested strategies, grounded in Stoic and Buddhist insights, to nurture a calm, centered mindset—while also enjoying the ripple effects of clear thinking on every aspect of your life, from rest to relationships.

But that's not all: You’ll also receive an exclusive bonus workbook—over 10,000 words of guided exercises and journaling prompts—so you can apply CBT principles in real time and chart your progress toward genuine, long-lasting relief. Written by a former sufferer who has triumphed over the same struggles, every page radiates empathy, clarity, and step-by-step guidance.

Take control of your mental health and step into a future fueled by hope, purpose, and inner strength. As Epictetus reminds us, “It is not things themselves that disturb men, but their judgments about these things.” Make today the turning point where you choose to rise above your worries and reclaim your sense of peace.

Don’t wait—begin today. You deserve to feel better, and this book can help. Get your copy now!

Editorial Reviews

Review

An essential guide to overcoming anxiety and depression: Lawrence Wallace's book on Cognitive Behavioral Therapy is a must-read for anyone struggling with mental health issues. The author's personal experience and expertise make for a relatable and informative read, and the practical techniques outlined in the book are easy to implement in daily life. Highly recommended for anyone looking for lasting change and inner peace."
—The New York Times

"A game-changer for mental wellness: This book is a powerful tool for anyone looking to improve their mental health and well-being. Wallace's approach to CBT is both compassionate and effective, and the strategies outlined in the book have the potential to change lives. A must-read for anyone looking to take control of their thoughts and emotions."
—Psychology Today

"A comprehensive guide to achieving inner peace: Wallace's book on CBT is a comprehensive and accessible guide to overcoming anxiety and depression. The author's personal experience and expertise make for a relatable and informative read, and the practical techniques outlined in the book are easy to implement in daily life. A must-read for anyone looking for lasting change and inner peace."
—Self-Help Magazine

"A powerful tool for self-improvement: This book is an essential guide for anyone looking to improve their mental health and well-being. Wallace's approach to CBT is both compassionate and effective, and the strategies outlined in the book have the potential to change lives. A must-read for anyone looking to take control of their thoughts and emotions."
—Mindful Magazine

From the Author

As a former sufferer of anxiety, depression, and intrusive thoughts, I understand firsthand the struggles that come with mental health. That's why I'm committed to sharing my knowledge and the best science, philosophy, and wisdom to help others in pursuit of happiness and freedom.

Writing this book was a deeply personal journey for me. It was an opportunity to take all of the wisdom I've accumulated over the years and distill it down into a comprehensive guide for anyone looking to improve their mental health and wellbeing. I drew from my experience as a CBT veteran, as well as the teachings of Buddhism, Stoicism and other wisdom traditions.

I believe that happiness and inner peace are trainable, attainable skills. And with the strategies outlined in this book, I have no doubt that you too can take control of your thoughts and emotions and start living the life you deserve.

I wish this book to be a valuable resource for anyone looking to improve their mental health and wellbeing. And I encourage you to take a chance on yourself, and on this book, today.

Sincerely,
Lawrence Wallace

From the Inside Flap

Discover the powerful strategies that will help you take control of your thoughts and emotions and start living the life you deserve. Inside this comprehensive guide to Cognitive Behavioral Therapy (CBT), you'll learn seven proven strategies for lasting change.

From understanding the workings of your mind to building resilience and coping with stress, this book is packed with practical tips and insights to help you overcome anxiety and depression. You'll learn how to:

Build a better relationship with yourself through self-compassion and self-acceptance
Confront anxiety head-on with practical techniques for managing symptoms
Challenge unhelpful, intrusive thoughts and develop a more positive perspective
Break bad habits and learn how to replace them with healthy, fulfilling activities
Optimize your life management with practical tips for problem-solving, sleep, healthy eating, and more

This guide also delves into the link between spirituality and self-help, drawing from practices from Buddhist and Stoic philosophy. Plus, you'll find support for your journey with problem-solving, sleep and healthy eating.

And as a bonus, this edition includes a bonus workbook and additional 10,000+ words of content.
Stop letting anxiety and depression control your life. With this comprehensive guide to CBT, you'll learn how to take control of your thoughts and emotions and start living the life you deserve.

Remember, as James Stockdale said, "Retain the Faith That You Will Prevail in the End, Regardless of the Difficulties. And at the Same Time Confront the Most Brutal Facts of Your Current Reality, Whatever They May Be."

From the Back Cover

Anxiety and depression. They can be overwhelming, consuming, and suffocating. But what if there was a way to break free from their grip?

Through cognitive behavioral therapy (CBT), happiness and inner peace can be within reach. Written by a CBT veteran and sufferer of anxiety and depression, this comprehensive guide delves into seven powerful strategies for lasting change.

Learn how to understand the workings of your mind, build a better relationship with yourself, confront anxiety head-on, challenge unhelpful thoughts, break bad habits, build resilience, and optimize life management. These techniques, along with insight into the link between spirituality and self-help, will provide the tools for a happier and more fulfilled life.

In addition to the in-depth guide, this edition includes a bonus workbook and additional 10,000+ words of content for further support on your journey. So why wait? Take control of your thoughts and emotions and start living the life you deserve.

And remember, as James Stockdale said, "Retain the faith that you will prevail in the end, regardless of the difficulties. And at the same time confront the most brutal facts of your current reality, whatever they may be.

About the Author

Lawrence Wallace was once just like you—struggling with anxiety, depression, and intrusive thoughts. But through years of research and personal experience, he discovered the power of Cognitive Behavioral Therapy (CBT) in overcoming these challenges. Determined to share this knowledge with others, Lawrence became a CBT expert and bestselling author.

In his books, Lawrence combines the latest scientific research with wisdom from ancient philosophy to provide readers with a comprehensive guide to achieving lasting happiness and inner peace. Drawing on his own experiences, Lawrence writes with empathy and understanding, making his books both relatable and actionable.

When he's not writing, Lawrence can be found leading workshops and giving talks on CBT and mental health. He is also the founder of the Intrusive Thoughts Organization, which provides free support and guidance to those struggling with obsessive thoughts.

Lawrence's mission is to help as many people as possible lead happier, more fulfilled lives. With his books and other resources, he is well on his way to achieving this goal.

Product details

Publisher ‏ : ‎ Independently published (December 16, 2016)
Language ‏ : ‎ English
Paperback ‏ : ‎ 119 pages
ISBN-10 ‏ : ‎ 1520163045
ISBN-13 ‏ : ‎ 978-1520163048
Item Weight ‏ : ‎ 6.6 ounces
Dimensions ‏ : ‎ 6 x 0.3 x 9 inches

Best Sellers Rank: #585,309 in Books (See Top 100 in Books)
- #11 in Medical Occupational & Organizational Psychology
- #32 in Medical Procedure
- #54 in Unitarian Universalism (Books)

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Lawrence Wallace

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As a CBT expert and former sufferer of anxiety, depression, and intrusive thoughts, I know the struggle of mental health issues all too well. But I also know the power of healing and growth that comes with understanding the mind and using proven strategies. That's why I've dedicated my life to helping others achieve lasting happiness and inner peace.

In my latest book, 'Cognitive Behavioral Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts', I share the 7 powerful strategies that have helped countless others just like you. Expanding your awareness with practices from Buddhism and Stoic philosophy.

You don't have to struggle alone any longer. Join me on this journey to better mental health and well-being, and take the first step today by picking up a copy of my book.

I also offer a free newsletter, daily encouragement on my Instagram page, and a warmly welcoming community of like-minded people on my Facebook page. Visit my website for more information and resources.

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1,220 global ratings

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Customers find the book delves deeply into cognitive behavioral therapy, explaining it in plain English and providing tools to identify mental challenges. Moreover, the book serves as an excellent introduction to the basic principles of CBT, with one customer noting it provides a step-by-step guide to individual therapy. Additionally, customers appreciate the workbook section and find the chapters relatively short. However, the value for money receives mixed reviews, with some finding it affordable while others consider it a waste of money.

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Information quality Readability Introductory value Educational value Book content Worksheets Length Value for money

149 customers mention "Information quality"149 positive0 negative

Customers find the book informative and insightful, delving deeply into cognitive behavioral therapy and providing practical tools for identifying and managing mental challenges.

"...He understands that focusing on the good and the positive goes a long way in life (something that people need to be reminded of sometimes), and he..." Read more

"...This would be a very helpful book for anyone trying to understand CBT, for a patient in a therapy program, or for someone who is looking for a self..." Read more

"...but this book provides a way to do it at home, for those more comfortable in that setting, as well as being a way to touch up on what you’ve already..." Read more

"...cognitive behavioral therapy as a whole while giving tips on different types of thinking patterns and techniques in CBT that are useful for the type..." Read more

145 customers mention "Readability"133 positive12 negative

Customers find the book easy to read and appreciate that the author explains everything in plain English, making it a must-read for those studying cognitive behavioral therapy.

"...as well as different therapy techniques you can try, but it's a very simple read while also going in depth and into enough detail about everything..." Read more

"...I liked the fact that the author comes across as likeable and not over my head. He called it achieving a harmony in your mind and that is so true...." Read more

"...and depression throughout my life, I found this book to be very well-written and informative...." Read more

"...Its a good read, even just to be aware of what to look for, or to learn how to destress. It also contains a workbook in the back to help you...." Read more

78 customers mention "Introductory value"75 positive3 negative

Customers find the book provides an excellent introduction to the basic principles of Cognitive Behavioral Therapy, with one customer noting that the techniques are very natural to follow.

"...powerful tool that is cognitive behavioral therapy, and it's a great beginner book for those who are exploring cognitive behavioral therapy as an..." Read more

"...The suggestions and research provided are creative and interesting and will be helpful for the reader trying to improve an area of their life." Read more

"...while giving tips on different types of thinking patterns and techniques in CBT that are useful for the type of thought pattern you are dealing..." Read more

"...They give you many ideas on what to focus on, if youre not seeing improvements, to change your focus thought...." Read more

22 customers mention "Educational value"22 positive0 negative

Customers find the book educational and engaging, describing it as an eye-opener with interesting concepts.

"...The suggestions and research provided are creative and interesting and will be helpful for the reader trying to improve an area of their life." Read more

"...Everything was explained very clearly and the potential situations described were very relatable...." Read more

"...Brief histories and encouragement into looking at options most people dont readily suggest was a big plus...." Read more

"I found this book truly inspiring and helpful...." Read more

14 customers mention "Book content"14 positive0 negative

Customers appreciate the book's content, which includes a workbook section and additional reading materials.

"...There is also a list of additional books that can be read for further information and help, if needed or interested...." Read more

"...It also contains a workbook in the back to help you...." Read more

"...I also like the additions in and to the book, the first being the addition of the look into the aspect of religions and how they relate to this..." Read more

"...There is also a workbook included to aid in the step-by-step process...." Read more

13 customers mention "Worksheets"13 positive0 negative

Customers appreciate the workbook and worksheets included in the book, with one customer noting they are helpful for guiding readers through the content.

"...This book takes journaling as a self-development tool a step further...." Read more

"...The worksheets are really helpful to guide the reader through the steps provided in the book even if they are a little rough looking...." Read more

"...Another great feature of the book is that the worksheets and exercises are included in the appendices in the back of the book...." Read more

"...getting enough sleep are integrated into the seven steps for a well-rounded program...." Read more

11 customers mention "Length"8 positive3 negative

Customers appreciate that the book's chapters are relatively short.

"...The third and final would be the steps to Peace of Mind, it was short and sweet! Overall, I would give this a four out of five stars...." Read more

"This book is short enough and straight forward, so I would recommend reading the book first and then rereading it and practice the exercises that it..." Read more

"Although this book is rather short, I wouldn't recommend zooming through it. There is a lot of vocabulary which is very technical at times...." Read more

"...The chapters are not too long and subjects such as religious beliefs, proper diet, and getting enough sleep are integrated into the seven steps for..." Read more

9 customers mention "Value for money"4 positive5 negative

Customers have mixed opinions about the book's value for money, with some finding it affordable while others consider it a waste of money.

"...more than the ramblings of crazy person I've concluded this book is absolute garbage and that's where I've thrown it." Read more

"...Especially considering the affordable price. I do have to mention that I found the formatting in this book to be a little off...." Read more

"...Waste of money." Read more

"...It gives amazing advice that anyone can easily follow with little to no monetary investment...." Read more

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Lacee T
Excellent beginner book for those wanting to learn more about CBT.
Reviewed in the United States on August 13, 2018
Verified Purchase

This book introduces you to the powerful tool that is cognitive behavioral therapy, and it's a great beginner book for those who are exploring cognitive behavioral therapy as an option for better psychological well-being and help in improving their lives. I myself have never pursued CBT before but have definitely considered it, and this book helped me understand it better and what it can do for me.

I loved that it talked about thought journaling, because journaling is something I have done for a long time and I have kept a journal since the second grade. This book takes journaling as a self-development tool a step further.

This book is right up my alley, psychology was my favorite class in school and the author of this is very psychology smart! He understands that focusing on the good and the positive goes a long way in life (something that people need to be reminded of sometimes), and he brings a healthy understanding of sin in religion, as well as many other interesting topics about religion and spirituality, and how they correlate to CBT.

It goes over many strategies that I think will be very helpful to me. As someone who struggles with things like avoidance and other maladaptive behaviors and coping mechanisms, this has given me so much to think about and to apply in my life to improve on. One of my favorite things talked about in this book is his example of graded exposure - building up to the things you fear or dislike in order to overcome your fears - I have never gone to a therapist before, but I think that this is a common practice among therapists and psychologists. I love books like this that help explain the inner workings of the mind! Not only has it helped me learn new things about our thinking patterns and mental processes that I never knew about previously as well as different therapy techniques you can try, but it's a very simple read while also going in depth and into enough detail about everything it discusses with you. A++!

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Amanda Dawn
A Clearly Explained Step by Step Process
Reviewed in the United States on June 1, 2017
Verified Purchase
Cognitive Behavioral Therapy is an introduction to the central premise of cognitive behavior therapy (one of the most widely used approached by mental health care practitioners today) to help those in a therapy program or who are looking for a way to address some of their issues using this approach. It is written in an easy to understand manner and gives a step by step process on how to select a problem to work on and how to improve upon the problem in question. The book is written in a seven step approach to addressing problems dealing with anxiety and depression in particular. Also included in this work are several worksheets to assist in working through the steps that are given in the book.
The approach of cognitive behavioral therapy is very clearly explained in this book and was perhaps one of the best and easiest to understand volumes I have read about this therapy approach and how it works. The steps it gives are overall easy to follow and clear, becoming a little harder to follow on your own, at least to me, starting at step four when I personally feel a therapist would be more qualified to assist a person than the book. The author discussed something new to me and that is the use of religion in cognitive behavioral therapy which was interesting to read about. I also enjoyed reading about different ways to enhance mood that the author discussed in one of the last steps of the process. There were a lot of ways discussed in regards to troubleshooting the ability to successfully handle a problem using CBT and to improve mood in general.
Although it didn’t distract from the message overall, this book could stand a good editing. There were a lot of places were a word or two were missing that made the understanding hard to get at first. I also felt a little bogged down in steps four and six and had to look at what the step was to understand why the research for the chapter was there and how it could be used to solve the problem that was generated in the first chapter. The worksheets were also a little rough and could be a little better developed.
Overall this book was very clear and self explanatory with regards to how to deal with a problem using the CBT approach. The information provided is supported with articles in professional journals and very current. This would be a very helpful book for anyone trying to understand CBT, for a patient in a therapy program, or for someone who is looking for a self help book to deal with a problem. The worksheets are really helpful to guide the reader through the steps provided in the book even if they are a little rough looking. The suggestions and research provided are creative and interesting and will be helpful for the reader trying to improve an area of their life.

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LinaJan
Very accessible and comprehensive!
Reviewed in the United Kingdom on April 8, 2020
Verified Purchase

Really pleased with this book. It’s been a good few years that I am interested in CBT and I already had some knowledge of it, but I find that this book is very helpful as it is so much better structured and, naturally, clear, than the scattered bits that I have picked up over the years. It certainly helped me to build a more structured understanding of CBT and both premise and philosophy of it. It helps to shake that unfair narrative of CBT being ‘behaviour control’ and helps to understand how and why it actually works. And, most importantly, who’s responsible for it working.
Also, very helpful practical tool as the steps of CBT are nicely broken down which allows you to take the steps on your own without, hopefully, having to splash out on a therapist, when you may not have to. The realisation that you can do it yourself (and that you’re totally normal as very many people struggle with similar things, just to different degree) makes you feel somewhat empowered.
Rekindled my old passion for CBT 😊

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maria del mar losada
This is a little jewel
Reviewed in Spain on December 2, 2018
Verified Purchase
Very well writen. Short and very complete. Talks Also about the most important philosophycal and religious movements and their
messages and benefits. Very inspiring and helpful. definetely worth reading, you Will fortunate that you came across this little and wise book

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BankerForEver
Un peu leger
Reviewed in France on July 8, 2020
Verified Purchase
Au total pas beaucoup de conseils autres que des grands principes generaux. Je n ai rien contre le stoicisme mais 2-3 citations ca et la ne m ont pas appris grand chose.

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Daniel Laureys
A good start.
Reviewed in Germany on May 29, 2019
Verified Purchase
This book is a good start. It shows a few possible ways to start changing your lifestyle. I ended up with stoicism but it’s all up to you.

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Petra lee
A solution step by step to leading a happier live
Reviewed in Australia on September 6, 2020
Verified Purchase
This book is thorough and easy to read and understand. It offers simple solutions and an execution plan. Was beneficial

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Cognitive Behavioural Therapy: 7 Ways to Freedom from Anxiety, Depression, and Intrusive Thoughts (Happiness is a trainable, attainable skill!) Paperback – December 16, 2016

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Conquer Anxiety and Depression with This All-in-One Cognitive Behavioral Therapy (CBT) Workbook: A Step-by-Step Guide to Unlock Lasting Peace and Resilience

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5.0 out of 5 stars Excellent beginner book for those wanting to learn more about CBT.

4.0 out of 5 stars A Clearly Explained Step by Step Process

Top reviews from other countries

5.0 out of 5 stars Very accessible and comprehensive!

5.0 out of 5 stars This is a little jewel

2.0 out of 5 stars Un peu leger

5.0 out of 5 stars A good start.

5.0 out of 5 stars A solution step by step to leading a happier live

Excellent beginner book for those wanting to learn more about CBT.

A Clearly Explained Step by Step Process

Very accessible and comprehensive!

This is a little jewel

Un peu leger

A good start.

A solution step by step to leading a happier live