Structure and Contents of The Breakup CBT Cure
Introduction To The CBT Cure
Introduction to the Breakup CBT Cure
How to work with the Breakup CBT Cure to achieve results.
Understanding the basics of Cognitive Behavioural Therapy
The approach of the Breakup CBT Cure.
Quizzes to measure your baseline before you start the program.
You'll discover which modules you'll have to complete.
Module 1: Set Yourself Free
Module 1 will help you break the emotional bond with your ex-partner and make your breakup a memory of the past.
This way, you'll give space to your heart to other more successful relationships. You'll discover how it's possible to use scientific knowledge to fall out of love with your ex "on purpose."
Session 1: Breaking the 007 Bond
Objective: Become motivated to break your emotional ties with your ex and make an informed decision on what type of post-breakup relationship you want
Session 2: Cutting love into pieces
Objective: Understand why you are still in love or attached to your ex.
Session 3: Falling out of love… "on purpose"
Objective: Apply 5 Cognitive and 8 Behavioural techniques to fall out of love with your ex "on purpose" and sever the bond with your ex.
Module 2: Keep The Distance
Module 2 is about keeping the distance with your ex, both physically and emotionally.
You’ll eliminate your desire to contact your ex, stop missing him/her, and refrain yourself from monitoring your ex on social media so that you don’t rely on knowing the whereabouts of your ex to have a full life.
Session 4: Identifying proximity seeking strategies
Objective: Identify your proximity seeking strategies and reflect on the need to use them.
Session 5: Keeping in contact with your ex
Objective: Find out whether being in contact with your ex is adaptive or maladaptive for your particular case.
Session 6: Controlling unnecessary desires to feel close to your ex
Objective: Prepare a plan to eliminate your proximity seeking strategies and know 25 answers to tricky situations.
Module 3: Careful What You Wish For!
Module 3 helps you let go of unrealistic expectations of reconciliation and stop the emotional roller coaster once and for all.
Time to stop the ride that keeps crashing every time you realize your ex is not interested in getting back together.
Session 7: Are you sure you want to reconcile?
Objective: Make an informed decision about whether you really want a reconciliation based on some statistical data about the likelihood of reconciliation and how often it has a happy ending.
SESSION 8: How is the desire for reconciliation maintained over time?
Objective: Identify the mechanisms maintaining your desire for reconciliation to eliminate them.
Session 9: Managing your desires for reconciliation with cognitive behavioural therapy
Objective: Apply 26 Cognitive Behavioural techniques to eliminate your desire for reconciliation.
Module 4: Running On The Spot!
Module 4 will make you a braver, more resilient person by confronting your fears and managing your worries in a more productive manner.
You’ll learn much more effective strategies than avoidance to cope with your breakup or any reminders.
Session 10: Identifying your avoidance strategies
Objective: Identify your maladaptive avoidance strategies and reflect on the need to use them.
Session 11: Adaptive vs. maladaptive avoidance
Objective: Find out whether your avoidance is adaptive or maladaptive for your particular case.
Session 12: Dealing with cognitive and behavioural avoidance
Objective: Manage your cognitive and behavioural avoidance.
Module 5: Regretting The Past!
Module 5 is for those who beat themselves up regretting decisions or actions leading to the breakup.
You’ll be able to forgive yourself for any mistakes you made and stop feeling guilty. It's high time you start to develop a more self-compassionate attitude.
Session 13: Guilt, your unfriendly whip!
Objective: Identify the maladaptive beliefs and behaviours maintaining your guilt and regrets about the breakup.
Session 14: The marks of the whip
Objective: Learn the implications and costs of suffering from guilt, guilt themes, and common types of regrets after a breakup and apply 5 behavioural techniques to reduce your self-blame.
Session 15: Put your guilt into reverse gear
Objective: Apply 24 cognitive techniques to manage guilt and deal with regrets.
Module 6: Navigating Through An Unfair World!
Module 6 will make you regain your mental peace once you let go of anger, or feelings such as jealousy, rejection, betrayal, hurt, or resentment.
At long last, you'll learn how to control all your negative emotions (and not just the ones resulting from your breakup!)
Session 16: Getting to know your enemy
Objective: Differentiate between anger feelings, anger expression, and anger rumination, the origin of anger, when one’s more likely to develop anger, and anger themes.
Session 17: The invisible face of anger
Objective: Identify the beliefs causing your anger feelings and anger rumination.
Session 18: Quieting the mind that won’t shut up
Objective: Apply 17 cognitive techniques to reframe beliefs maintaining anger and anger rumination.
Module 7: I Don't Understand Why!
Module 7 deals with rumination about not understanding the reasons for the breakup. In this module, you’ll stop dwelling on what prompted the breakup.
This way, you’ll be able to finally cope with the uncertainty of not knowing what went wrong.
Session 19: Not need to understand everything to be happy
Objective: Identify the irrational beliefs held by your ex preventing them from giving you a clear reason for the breakup.
Session 20: Legitimate vs. ambiguous reasons for a breakup
Objective: Differentiate between legitimate and unhelpful reasons for a breakup and examine the consequences of knowing.
Session 21: Coping with uncertainty about the reasons for the breakup
Objective: Learn to cope with the uncertainty of not knowing the reasons without ruminating by using imaginal exposure and cognitive restructuring.
Module 8: Manage Your Intrusions!
Finally, module 8 will cover the most distressing but also a normal reaction to a breakup, which is having intrusive thoughts and images about your ex.
This way, you can stop thinking or obsessing about your ex and can focus instead on more productive tasks!
Session 22: Understanding why intrusive thoughts and images are so distressing
Objective: Understand your intrusions and not be scared of them (psychoeducation on common reactions to breakups.
Session 23: Grounding techniques: Staying in the here and now
Objective: Manage intrusions by using a number of grounding techniques to gain a sense of control, mastery, and stability while building resilience to deal with residual distressing emotions.
Session 24: Working on distressing intrusions
Objective: Apply powerful cognitive techniques to work on distressing intrusions and facilitate emotional processing.
Copyright © Dr Sylvia Buet, 2018-2022
www.BreakupCBTCure.com