CBT and DBT: Practical Dialectical and Behavioral Therapy Techniques to Reduce Anxiety and Depression

Anxiety isn’t just in your head. Depression doesn’t go away with “just thinking positive.” And willpower alone won’t stop the emotional rollercoaster. If you’re exhausted by spiraling thoughts, emotional crashes, or that numb, empty fog you can’t shake—it’s not because you’re broken.

You’ve just never been taught how to deal with your mind in a way that actually works.

This audiobook gives you that exact skillset. It doesn’t preach. It doesn’t fluff.

It delivers clear, proven strategies from two of psychology’s most powerful tools: CBT (Cognitive Behavioral Therapy) and DBT (Dialectical Behavioral Therapy).

What’s inside?

• The real reason your thoughts feel out of control—and what to do the moment anxiety strikes

• How to rewrite internal narratives that fuel depression, without faking positivity

• Why certain emotions spiral—and how to stop them mid-cycle using DBT

• CBT journaling prompts that help you decode your triggers and track real change

• “Worst-case scenario” exercises that make fear lose its grip

• The STOP technique for handling emotionally charged moments without exploding or imploding

• Tools to reduce overthinking, perfectionism, people-pleasing and self-doubt

• How to build an internal toolkit you can use in real time—at work, in relationships, or during panic

• Simple daily mindfulness drills that don’t feel forced or spiritual

• How to finally stop mistaking your feelings for facts You’ve done hard things before. This time, do them with a guide that knows exactly what you’re up against—and how to help.

© 2025 Julia Hart (دفتر الصوت ): 9798318138157

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