Feeling Good: The Drug-Free Mood Therapy for Depression

 

Book:- Feeling Good

Writer:- David D. Burns

“Achievements can bring you satisfaction but not happiness”.
― David D. Burns

David D. Burns is an adjunct professor emeritus in the Stanford University School of Medicine's Department of Psychiatry and Behavioural Sciences.

He is most recognised for having popularised Aaron T. Beck's cognitive behavioural therapy through his immensely successful "Feeling Good" book series.

Burns has received various accolades and awards.

□ 10 Cognitive agile mindset, That Make You Feel Depressed

1)      All-or-Nothing Thinking
2)      Overgeneralization
3)      Mental Filter
4)      Disqualifying the Positive
5)      Jumping to Conclusions
6)      Magnification and Minimization
7)      Emotional Reasoning
8)      ‘I Should’ Statements
9)      Labelling and Mislabelling
10   Personalization

□ How to enhance your Self- Respect?

·       Keep a journal of your disordered ideas every day.

·       Avoid using the phrase "I should" in sentences.

·       To get rid of the bad, use cognitive therapy.

 

□ How to recover your Self- Respect?

·       To get rid of bad thoughts, write them down.

·       Deal with issues head-on; don't wallow in them.

 

□Why thoughts lead to depression?

·       Because your thoughts are what cause your feelings, they cannot demonstrate that your thoughts are true.

·       "How you feel is solely a function of your own feeling of value”.

·       According to Dr. Aaron Beck, the four D's can be used to describe a depressive self-image

      è Defeat

      è Defections

      è Desertion

      è Deprivation

 

" The most common mental distortion to watch out for when you feel worthless is all-or-nothing thinking”.

□ The three agile principles of cognitive therapy are as follows:

 Ø  Your "cognitions", or thoughts, produce your emotions. A cognition is how you view the world, including your perceptions, empathy, attitudes, and beliefs. It also involves how you perceive things and the ideas you tell yourself about other people or things. Because of the ideas you are having right now, you are feeling the way you are.

Ø  When you're depressed, negativity permeates your thoughts on a regular basis.

Ø  Nearly always, the unpleasant beliefs that upset your emotions involve egregious distortions. Although these ideas seem reasonable, they are illogical or simply incorrect, and this distorted thinking is a significant contributor to your misery.

□ Key Facts:-

1)      Depression is not sadness.

·       The contrast is clear: sorrow is the outcome of actual views that accurately depict a sad event, such as loss or disappointment. False beliefs contribute to depression, which is a mental illness.

 

2)      A swift diversion from rage.

·       The opinions of friends and colleagues might be invaluable when you're stuck since they might be able to see your blind spots. Regarding a situation that makes you feel frustrated, helpless, or enraged, trust their views and actions.

 

3)      Doing nothing is stealing lives.

·       Doing nothing is one of the biggest ironies of human nature. Some people choose to hold back from experiencing life to the fullest, defeating themselves at every turn as if they were complicit in a plot against themselves.

 

4)      Awareness of ideation and mood is crucial.

·       Mood disorder is a disease, not a variation of healthy behaviour. By mastering certain fundamental tactics for raising your mood, you can overcome melancholy.

 

5)      The secret to a fantastic attitude.

·       The ability to dissect any offered work into its component components is a fundamental and obvious self-activation method. By doing this, you'll be able to stop worrying about all the things you have to do.

 

6)      You won't be happy if you succeed.

·       By doing what you're doing, you cannot acquire value. Although they may make you feel good, they cannot make you happy. Self-worth that is determined by accomplishments, outward appearances, talent, fame, or wealth is "pseudo-esteem”, not real self-esteem.

 

7)      The epitome of being depressed.

 

·       I am a Mistake

·       I feel bad.

·       makes me feel ill the ongoing anxiety.

·       I'm terribly sorry

·       Sad and regretful

·       I harbour malice

·       I can't handle this much more

·       I wish I could be free.

·       Nothing I try to accomplish is correct.

 

8)      Self-defeating feelings result from negative ideas.

 

·       These are the kinds of ideas that drag you down and give you a bad feeling. One of the most frequently overlooked symptoms of depression is having negative thoughts.

 

9)      You utilise a formula known as a "silent assumption" to calculate your worth; it represents your self-guiding agile principles and system of values.

 

 “All of your unpleasant emotions are a result of skewed negative thinking”.

·       All of your symptoms have been developing and persisting primarily due to illogical pessimistic agile mindset.

 Try to recall a similar negative thinking you had both before and during each time you experience a depressive episode.

·       You can alter your mood by learning to rearrange the thoughts that have truly caused your unpleasant mood.

 

  Your perspective on things is wholly responsible for your capabilities and feelings.

·       How you feel is solely a function of your own feeling of value.

·       All-or-nothing thinking is the most prevalent mental distortion to watch out for when you are feeling worthless.

 

“Oxygen is a need, but love is a want. I repeat: LOVE IS NOT AN ADULT HUMAN NEED!”
― David D. Burns.

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