Retrain Your Brain audiobook cover - Cognitive Behavioral Therapy in 7 Weeks

Retrain Your Brain

Cognitive Behavioral Therapy in 7 Weeks

Seth J. Gillihan

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PsychologyMindfulness & HappinessPersonal DevelopmentHealth & Nutrition

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Retrain Your Brain
Neuroplasticity & Habit Change+
Mindfulness Meditation+
Cognitive Behavioral Therapy (CBT)+
The Body-Brain Connection+
Social Connections+

Quiz — Test Your Understanding

Question 1 of 6
According to the text, what does the concept of neuroplasticity imply for our daily lives?
  • A. Our brains lose the ability to form new neural pathways as we age, making early habit formation crucial.
  • B. We can change our habits and behaviors at any age by forming new neural connections through practice.
  • C. Only highly complex tasks, like memorizing a city map, can trigger the creation of new neural pathways.
  • D. We must rely strictly on medication to alter the physical structure of our brains when dealing with stress.
Question 2 of 6
Why does the author emphasize practicing self-compassion when trying to create new habits?
  • A. It allows you to lower your standards so that you never feel overwhelmed by your goals.
  • B. It prevents the formation of new neural connections, keeping your brain relaxed.
  • C. Being hard on yourself creates a negative cycle, whereas self-compassion reduces stress and supports positive neural connections.
  • D. It is a core requirement for increasing the physical size of the brain's hippocampus.
Question 3 of 6
When practicing mindfulness meditation, how should you respond when your mind inevitably wanders?
  • A. Actively suppress the distracting thoughts to clear your mind completely.
  • B. Analyze the root cause of the distracting thoughts before returning to your breath.
  • C. Punish yourself slightly to train your brain to stay focused on the present moment.
  • D. Gently and nonjudgmentally bring your attention back to your breath.
Question 4 of 6
In Cognitive Behavioral Therapy (CBT), what is the recommended approach for dealing with cognitive distortions like 'catastrophizing'?
  • A. Identify the distortion and then challenge it by looking for actual evidence.
  • B. Ignore the negative thought entirely until it goes away on its own.
  • C. Accept the worst-case scenario as inevitable so you are not disappointed.
  • D. Immediately engage in a high-intensity workout to distract your brain.
Question 5 of 6
According to the text, how does physical exercise specifically help in treating depression and anxiety?
  • A. It decreases the size of the hippocampus, reducing spatial anxiety.
  • B. It releases endorphins and increases brain-derived neurotrophic factor (BDNF), which helps regulate mood.
  • C. It tires the body out so much that cognitive distortions can no longer form.
  • D. It replaces the need for social connections by building physical resilience.
Question 6 of 6
What advice does the text give regarding social connections in the digital age?
  • A. Digital communication is now just as effective as face-to-face interaction for building resilience.
  • B. You should completely delete all social media accounts to protect your mental health.
  • C. Prioritize face-to-face interactions, as digital communication cannot fully replace in-person connections.
  • D. Use social media primarily to express gratitude to strangers rather than close friends.

Retrain Your Brain — Full Chapter Overview

Retrain Your Brain Summary & Overview

Retrain Your Brain (2016) is all about learning practical strategies to break free from negative thought patterns and cultivate a more positive, fulfilling life. Whether you're struggling with anxiety or depression, or just want to improve your overall mental well-being, this guide is a valuable resource for retraining your brain and becoming your best self.

Who Should Listen to Retrain Your Brain?

  • Anyone suffering from depression, anxiety, or low mood
  • Life hackers looking for tools to enhance emotional well-being
  • Curious minds interested in the science behind cognitive behavioral therapy

About the Author: Seth J. Gillihan

Seth Gillihan, PhD is a psychologist, best-selling author, and host of the Think Act Be podcast. He received his doctorate in psychology from the University of Pennsylvania and has written several books on psychology and mindfulness, including Mindful Cognitive Behavioral Therapy, The CBT Deck, and A Mindful Year.

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