Think forward to thrive : how to use the mind's power of anticipation to transcend your past and transform your life PDF
Preview Think forward to thrive : how to use the mind's power of anticipation to transcend your past and transform your life
M T F T ORE PRAISE FOR HINK ORWARD TO HRIVE “The one thing we have dominion over in our life is our thoughts, but so many of us are trapped in habitual or worrisome thinking that is not creating the results we desire in life. With cutting-edge techniques, Think Forward to Thrive empowers us to think in a way that not only supports our well-being in the moment but also creates a desirable future.” — Christine Hassler, author of Expectation Hangover and 20 Something, 20 Everything “You hold in your hands a wonderful vehicle for getting unstuck from the ruts of depression, anxiety, and hopelessness. Jennice Vilhauer skillfully blends inspiring, anecdotal stories with evidence-based skills and tools designed to help anyone participate more fully in her or his life. If you’ve ever wanted to be more in control of where your emotions, thoughts, beliefs, and actions were leading you, Think Forward to Thrive can give you the kind of positive traction necessary to move forward — and toward a more fulfilling and transformative life journey. Highly recommended!” — Donald Altman, MA, LPC, author of The Mindfulness Toolbox and One- Minute Mindfulness “If you feel stuck or find yourself struggling to meet your goals, this may be the most important book you will ever buy. Basing her work on current neuroscience research, Jennice Vilhauer has created an accessible guide for breaking free of the past and learning to live the life you want.” — Marissa Burgoyne, PsyD, psychologist, Pepperdine University and UCLA FUTURE DIRECTED THERAPY® T F HINK ORWARD TO T HRIVE New World Library 14 Pamaron Way Novato, California 94949 Copyright © 2014 by Jennice Vilhauer, PhD All rights reserved. This book may not be reproduced in whole or in part, stored in a retrieval system, or transmitted in any form or by any means — electronic, mechanical, or other — without written permission from the publisher, except by a reviewer, who may quote brief passages in a review. The material in this book is intended for education. No expressed or implied guarantee of the effects of the use of the recommendations can be given nor liability taken. Some names have been changed to protect the privacy of individuals. Text design by David Moratto Library of Congress Cataloging-in-Publication Data Vilhauer, Jennice. Think forward to thrive : how to use the mind’s power of anticipation to transcend your past and transform your life / Jennice Vilhauer. pages cm Includes bibliographical references and index. ISBN 978-1-60868-298-0 (paperback) — ISBN 978-1-60868-299-7 (ebook) 1. Self-actualization (Psychology). I. Title. BF637.S4.V55 2014 158.1—dc2. 2014013793 First printing, October 2014 ISBN 978-1-60868-298-0 Printed in Canada on 100% postconsumer-waste recycled paper New World Library is proud to be a Gold Certified Environmentally Responsible Publisher. Publisher certification awarded by Green Press Initiative. www.greenpressinitiative.org 10 9 8 7 6 5 4 3 2 1 To my patients and my students, who always inspire me — this is for you. The future belongs to those who believe in the beauty of their dreams. — ELEANOR ROOSEVELT CONTENTS A I F D T N NTRODUCTION TO UTURE IRECTED HERAPY The Light at the End of the Tunnel The Basics of FDT Mary’s Story How to Use This Book Chapter 1 A N B EW EGINNING The Road to Well-Being Re-creating the Past Creating a New Future Experience What about the Present Moment? The Feeling of Thriving How Can You Thrive More and Feel Better? Chapter 2 T V Y T HE ALUE OF OUR HOUGHTS Conscious Thought Is a Limited Resource We Spend Thought with Our Attention Thinking about What You Do Want Thoughts Grow Redirecting Your Thoughts Redirecting Your Thoughts to Your Improved Future Chapter 3 C H E OMPONENTS OF THE UMAN XPERIENCE Interpreting Our Environment with Anticipation What Creates Our Experience? How Do the Components Work Together? Chapter 4 C N E REATING EW XPECTATIONS We Prepare for What We Expect Beliefs Limit Future Experiences Our Emotions Are the Present-Moment Guide to the Future How Do You Identify Your Expectations about the Future? Which Expectations about Your Future Should You Hold On To? What If Your Negative Beliefs about the Future Are True? How to Create New Expectations about the Future Seven Steps to Future Success Chapter 5 O R N B VERCOMING ESISTANCE TO EW ELIEFS Softening the Resistance Other Ways to Overcome Resistance Have a Conversation with Your Future Self Entrenched Resistance: Ineffective Thought Patterns Chapter 6 M M INDFULNESS AND EDITATION The Conscious Observer How Mindfulness and Meditation Can Help Create Your Future What Mindfulness and Meditation Are Not Mindfulness Meditation
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