Table of Contents
Introduction xi
Part 1 A Sense of Self
Chapter 1 You Are Not Your Brain 3
Chapter 2 Using Your Mind to Change Your Brain: The Power of Self-Directed Neuroplasticity and Meaningful Goals 30
Chapter 3 Why Habits Are So Hard to Break 60
Chapter 4 Why These Sensations Feel So Real: The Biology of Deceptive Brain Messages 73
Chapter 5 A New Sense of Self: Overcoming Your Deceptive Brain Messages with the Four Steps 82
Part 2 The Skills
Chapter 6 Ignoring, Minimizing, and Neglecting: How Deceptive Brain Messages Distort Your View of Yourself 103
Chapter 7 Moving Forward with the Four Steps: Tips and Recommendations 125
Chapter 8 You Can't Change What You Can't See: The Power of Awareness and Step 1: Relabel 144
Chapter 9 Changing Your Relationship to Deceptive Brain Messages with Step 2: Reframe 179
Chapter 10 Reframing Your Thinking Errors 200
Chapter 11 The Power Is in the Focus: Step 3: Refocus 238
Chapter 12 Progressive Mindfulness and Step 4: Revalue 274
Part 3 Applying the Four Steps to Your Life
Chapter 13 What Is Going On Here? Is This a True Emotion or an Emotional Sensation? 297
Chapter 14 Using the Four Steps to Help You Move Forward in Your Life 309
Chapter 15 Putting It All Together 335
Acknowledgments 347
Recommended Reading 351
Index 353