Summary of Dr. David D. Burns's Feeling Great

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 The most important thing is how you feel inside. Scales like the ones you just completed are among the best in the world at measuring how you feel. They are approximately 95 percent accurate.
#2 Your feelings about other people can change from time to time, so make sure you take these tests as often as you like, but make sure that the person you’re thinking about on the scale is always the same. Otherwise, your scores may go up and down just because you’re thinking about different people.
#3 If you want to develop more loving and satisfying relationships, you must be willing to let go of things you’re addicted to. The Temptations Test is an extremely reliable tool that asks about cravings and urges to use over the past week.
#4 The tests are designed to show you how susceptible you are to temptation. If your score on the test is 15 or above, it means that you’re almost certain to give in to the temptation.

Sujets

• Santé et bien-être
• Santé mentale & traumatisme
• Santé mentale
• Santé mentale
• Mood disorder
• Dépression

Informations

• Publié par: Everest Media LLC
• Date de parution: 04 mars 2022
• Nombre de lectures: 0
• EAN13: 9781669350330
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on David D. Burns and M.D.'s Feeling Great
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6
Insights from Chapter 1

#1

The most important thing is how you feel inside. Scales like the ones you just completed are among the best in the world at measuring how you feel. They are approximately 95 percent accurate.

#2

Your feelings about other people can change from time to time, so make sure you take these tests as often as you like, but make sure that the person you’re thinking about on the scale is always the same. Otherwise, your scores may go up and down just because you’re thinking about different people.

#3

If you want to develop more loving and satisfying relationships, you must be willing to let go of things you’re addicted to. The Temptations Test is an extremely reliable tool that asks about cravings and urges to use over the past week.

#4

The tests are designed to show you how susceptible you are to temptation. If your score on the test is 15 or above, it means that you’re almost certain to give in to the temptation.

#5

The Happiness Test is a tool used to help you determine how happy you are right now. It’s a simple test, and the higher your scores, the happier you are.

#6

If you want to change the way you’re thinking and feeling, you’ll have to do the exercises while you’re reading this book. Are you willing to do them.

#7

W willingness is extremely important in overcoming depression, anxiety, relationship problems, and habits and addictions. It is important to have a willingness to do the written exercises while you read this book, because it will help you learn more rapidly.

#8

There has been some research done on the effects of psychotherapy homework on depression, and the results suggest that it does not lead to changes in depression.

#9

Cognitive distortions are the thoughts that lead to negative emotions. They are the beliefs that cause worry, anger, and sadness. You can learn to identify and reframe these thoughts to eliminate negative emotions.

#10

Cognitive distortions are the thoughts you have about yourself and your life that are twisted and inaccurate, but you don’t realize it. They are a form of self-deception. When you feel depressed and anxious, you are usually fooling yourself.

#11

Overgeneralization is when you generalize a specific flaw, failure, or mistake to your entire self. You should suspect overgeneralization whenever your negative thoughts contain global labels or words like always or never.

#12

You may tell yourself that your positive qualities or successes don’t count. You may convince yourself that you’re completely bad, inferior, or worthless. You may also dwell on your own flaws, thinking you’re too short or too tall, and obsess about your appearance.

#13

Mind reading can lead to feelings of hopelessness and anxiety. It can also lead to social anxiety, especially shyness.

#14

The binocular trick is used by anxiety to exaggerate danger. You look through a pair of binoculars, which makes everything much bigger, and you look through the opposite end, which makes everything much smaller.

#15

Emotions are not always a reliable guide to reality. They can be incredibly misleading when you feel depressed, anxious, or angry, because feelings result from thoughts, and negative thoughts are often distorted.

#16

When you tell yourself that you shouldn’t feel the way you do, that you shouldn’t have made that mistake, or that you should be better than you are, it’s much harder to see that you’re fooling yourself.

#17

Labeling is an extreme form of overgeneralization in which you try to capture the essence of yourself or another person with a one-word label. It is very common in political and religious battles, and it tends to fire up negative emotions.

#18

When you’re feeling depressed or anxious, your thoughts will be negative and distorted. But here’s the good news: your feelings will result from your thoughts and not from what actually happened.

#19

Postpartum depression is a biological disorder triggered by sudden changes in hormones following childbirth. However, it is always triggered by a host of negative thoughts.

#20

When we’re depressed, we tend to think negative thoughts that reinforce our feelings of sadness. When we’re anxious, we tend to think negative thoughts that increase our anxiety. When we’re angry, we tend to think negative thoughts that increase our anger.

#21

When Maria told herself that she wouldn’t be able to manage financially and that the next few months would be slow and difficult, she sounded like she had a future of never-ending isolation, deprivation, and defeat. In reality, her husband and her parents had been doing well by budgeting and being careful about money.

#22

When we tell ourselves that we shouldn’t feel certain things, we only make ourselves feel those things more. When we tell ourselves that we shouldn’t be upset, we only make ourselves more upset.

#23

The moment you recognize the positive side of your negative thoughts and feelings, you will no longer need them, and your recovery will be just a stone’s throw away.

#24

It’s important to ask yourself what the negative thought or feeling is actually showing you about your core values and beliefs. It may be positive and awesome, and you should consider it before you press the magic button.

#25

When we are feeling negative, we often think that our feelings are a sign of something wrong with us. But when we are feeling positive, we often think that our feelings are a sign of something right with us.

#26

When you’re trying to change the way you’re thinking and feeling, you must first understand your negative thoughts and feelings. You must understand that they are a reflection of your core values as a human being.

#27

When we identify the distortions in our thinking, we can begin to challenge and defeat them. One technique is the double standard technique, in which we imagine how we would talk to a dear friend going through the same problem as us.

#28

When you change the way you think, you can change the way you feel. When you believe that you’re a failure or a hopeless loser, these thoughts may seem as real as the ground you walk on, but don’t lose hope! I’ve developed a number of powerful techniques to help you transform your depression and anxiety into joy.

#29

There are many people who seem to resist recovery. It can be extremely frustrating to see patients who seem more interested in complaining than in getting better. But there is an answer to this, and it is what I call stuckness.

#30

The table listed the two most common causes of therapeutic resistance: outcome resistance and process resistance. Outcome resistance means that you have mixed or even negative feelings about recovery. Process resistance, on the other hand, means that although you may want to recover, there is something you’ll have to do that you don’t want to do.

#31

When it comes to depression, we often get stuck because we believe we need certain things to feel happy and fulfilled. But the truth is that you can feel completely happy and fulfilled without those things.

#32

Biyu’s depression and anxiety are causing her to be stuck, but she doesn’t want to accept this reality. She’s afraid of change and wants to indulge in self-pity. But to recover, she must accept and love herself just as she is, even though she’s not living up to her expectations of who she thinks she should be.

#33

The key to overcoming depression is to do psychotherapy homework, which involves working between therapy sessions. It is completely understandable that some people would want to come to therapy just to get support, and if that’s you, that’s fine. But if you want to recover, you must do the psychotherapy homework as well.

#34

An anxiety resistance is different from a depression resistance. For anxiety, resistance is always caused by magical thinking, which is the belief that your anxiety protects you or your loved ones from something worse.

#35

Magical thinking is a common symptom of anxiety. It occurs when a person with anxiety believes that anxiety will protect him or her from danger. Fran may initially want to press the magic button, but upon some reflection, she is likely to change her mind because she subconsciously believes that her worrying protects her family.

#36

To overcome any type of anxiety, you must confront the things you fear the most. This process is extremely frightening, but if you want to defeat your fears, you must do it.

#37

The most effective way to treat anxiety is through exposure, but only 25 to 30 percent of therapists use these techniques. This is because patients can be very persuasive when insisting that they cannot or should not have to confront their fears.

#38

The exposure process is to confront your fears head on. You must intentionally fantasize about Jesus having sex with the Virgin Mary until the fantasy loses its appeal. This process might take a few minutes or an hour, but eventually, the fantasy will become boring and uninteresting.

#39

There are many types of anxiety, and exposure therapy is used to treat all of them. The technique works by flooding the brain with negative images and thoughts, which helps treat the anxiety. However, you must be intentional with your exposure, and try to intensify the anxiety rather than trying to control it.

#40

Humans often do not want loving, peaceful, joyous relationships. The resistance to improving troubled relationships can be intense.

#41

It can be difficult to change the way you interact with others if you’re addicted to conflict, as you’ll likely need to face your own role in the conflict. However, this allows yo