
Coping Better With Chronic Fatigue Syndrome/Myalgic Encephalomyelitis
by Fernie, Bruce; Murphy, GabrielleBuy New
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Summary
Author Biography
Table of Contents
Acknowledgements | p. xi |
About The Authors | p. xiii |
Dr Bruce Fernie | p. xiii |
Gabrielle Murphy | p. xiii |
Foreword | p. xv |
Coping Better with Chronic Fatigue Syndrome/Myalgic Encephalomyelitis (CFS/ME) | p. xv |
Introduction | p. xvii |
How this book was written | p. xvii |
What is CBT? | p. xviii |
Depression and CFS/ME | p. xix |
What causes CFS/ME? | p. xx |
If we don't know the cause, how can we treat it? | p. xx |
About the design of this book | p. xx |
Critical incidents, vulnerability factors and maintaining factors | p. 1 |
Critical incidents | p. 2 |
Vulnerability factors | p. 3 |
Maintaining factors | p. 7 |
Goal setting | p. 11 |
Why set goals? | p. 11 |
SMART goals | p. 12 |
Energy-efficient goals | p. 15 |
The cycle of goal setting | p. 18 |
Planning to achieve your goal | p. 18 |
Baselines | p. 19 |
Managing baselines | p. 20 |
Making progress | p. 20 |
Bringing it all together | p. 22 |
Flexibility | p. 22 |
Thoughts and feelings | p. 23 |
Negative automatic thoughts | p. 24 |
Alternative view | p. 25 |
Thoughts and feelings | p. 25 |
Thought and feelings diary | p. 27 |
Thought chains | p. 28 |
Sleep | p. 31 |
Why do we sleep? | p. 31 |
Microsleep | p. 32 |
How much sleep do we need? | p. 32 |
Sleep debt | p. 33 |
The stages of sleep | p. 33 |
Circadian rhythms | p. 34 |
Monitoring sleep and activity | p. 34 |
Sleep efficiency | p. 36 |
Factors that may contribute to poor quality sleep | p. 37 |
Problematic beliefs about sleep | p. 39 |
Strategies and techniques for improving sleep | p. 40 |
Activity | p. 45 |
Traffic lights | p. 46 |
Guide for interpreting your own activity diary | p. 49 |
Boom and bust | p. 50 |
Energy capsules | p. 53 |
Impact crosses | p. 57 |
Challenging unhelpful patterns of thinking | p. 65 |
Mind the GAAAP | p. 66 |
Identifying thinking errors | p. 67 |
Your own use of thinking errors | p. 70 |
Alternative thoughts | p. 71 |
Taking the iTEST | p. 71 |
iTest | p. 72 |
Take your thought to court | p. 73 |
Tally the advantages and disadvantages | p. 73 |
Stress and anxiety | p. 79 |
Fight or flight response | p. 80 |
Stress | p. 81 |
Worry | p. 81 |
Techniques for dealing with worry and stress | p. 82 |
Positive and negative beliefs about worry | p. 83 |
Stop signals | p. 88 |
Refraining a worry as a goal | p. 88 |
Example of refraining technique | p. 89 |
Acute anxiety or panic | p. 90 |
Core beliefs | p. 95 |
Rules for living | p. 97 |
Vulnerability factors, rules for living and core beliefs | p. 98 |
Other ways to identify core beliefs | p. 101 |
Looking for themes in your unhelpful thoughts diary | p. 101 |
The 'what does that mean if that is true?' technique | p. 102 |
Modifying core beliefs | p. 102 |
New beliefs | p. 107 |
Symptom mapping | p. 109 |
Learning to listen and understand your body | p. 109 |
What are setbacks and relapses? | p. 109 |
Warning signs, recovery signs and natural responses | p. 110 |
What to do if you experience a warning sign symptom | p. 113 |
Symptom mapping | p. 113 |
Planning for setbacks | p. 117 |
Distinguishing between a CFS/ME and a non-CFS/ME setback | p. 118 |
Possible contributing factors to a CFS/ME relapse | p. 120 |
Changes in patterns of sleep | p. 120 |
Changes in levels of activity | p. 121 |
Changes in emotional state | p. 121 |
New stressors | p. 121 |
Medical perspective | p. 123 |
Fatigue as protective mechanism? | p. 124 |
Fatigue as a maladaptive mechanism? | p. 124 |
Joined up Government? | p. 125 |
Psycho-neuro-immunology | p. 127 |
Calling ME names? | p. 129 |
Explaining names | p. 130 |
Criteria | p. 131 |
Who gets CFS/ME? | p. 133 |
Is CFS/ME hereditary? | p. 134 |
To repeat the question, why CBT? | p. 134 |
Some practicalities | p. 134 |
Table of Contents provided by Ingram. All Rights Reserved. |
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