The book „Feeling Great“ by David Burns is a good first-order approximation of therapy. It has lots of „exercises“, too, which I recommend doing (both on cases from the book, and then later on yourself).

What differs David‘s approach from most other therapists is that he sort of weaponizes your own internal resistance against change against you. He makes you write down the POSITIVES of your pathological behavior (and trains you to notice them); and then asks „well why would you want to change if there are so many benefits“?

This works wonders to getting people to say „ok I see that but I am really suffering please help me change“.

I found it helpful, though be aware that I had therapy in the past so I kinda know my way around my own feelings and what usually happens in a therapy.

That is to say, this book does not replace therapy.