Dr. burns feeling good download enhancements pdf

Feeling Good By: David D. Narrated by: George Newbern. No default payment method selected. Add payment method. Switch payment method. We are sorry. We are not allowed to sell this product with the selected payment method. Pay using card ending in. Taxes where applicable. Listeners also enjoyed Summary of Feeling Good: by David D. Summary of Feeling Good by David D. Narrated by: Martin E. Length: 1 hr and 23 mins Abridged Overall.

Attachment in Psychotherapy By: David J. Goodman Length: 18 hrs and 16 mins Original Recording Overall. Publisher's Summary The good news is that anxiety, guilt, pessimism, procrastination, low self-esteem, and other 'black holes' of depression can be cured without drugs.

Recognise what causes your mood swings. Nip negative feelings in the bud. Deal with guilt. Handle hostility and criticism. Overcome addiction to love and approval. Build self-esteem. Feel good everyday. Featured Article: 20 Best Psychology Audiobooks Everyone is affected by human psychology and learning about the field is not only interesting; it can also impact our development.

Reviews - Please select the tabs below to change the source of reviews. Amazon Reviews. Sort by:. Most Helpful Most Recent. Filter by:. All stars 5 star only 4 star only 3 star only 2 star only 1 star only. Tuesday Nyx Love the PDF enhancements that come with the book. Life to the Full Great book for those dealing with depression! Zoe Good book, not good for audible The book is great and I fully intend to purchase the physical book.

AardCytan Definitely need the handbook that goes with it This book is legendary. Liam SR Well done The combination of a well written book with a superb narrator makes for easy listening. Excellent book Excellent book, Do not buy the audible version, you will need the charts, tables, etc..

Male in 20s Very helpful It helps to understand the basis of depression. Amazon Customer Brilliant Would you listen to Feeling Good again? Yes, life changing What did you like best about this story? Many Any additional comments? Ghesline Barnes This book had the opposite effect for me Somewhat helpful What could have made this a 4 or 5-star listening experience for you?

Show More. Diane louise White Delectable Nisha Anonymous User FCC Get this book. Full stop. RAYN For therapists and layman alike As a cognitive behavioural therapist myself I have found this book useful for my own practice as well as recommending it to my patients. Very useful As a teacher, I found this interesting both professionally and personally. The best It is so releaving to find out that we all are human and make mistakes and all the misery we have comes mostly from our thoughts.

Also I have to add that the reader's voice is somehow calming : 2 people found this helpful. Latif The only self help book that actually worked After going through dozens and dozens of self help books this was the one that actually worked for me.

Very useful practical information! Would recommend 5 people found this helpful. Angelina Wonderful book for people seeking understanding and self-help strategies for mental health issues This is a book I will listen to again. Burns by Laura J. Everyone Burns by John Dolan.

Poems and Songs by Robert Burns. The Good Soldiers by David Finkel. Three Junes by Julia Glass. Your thought actually creates the emotion. The second principle is that when you are feeling depressed, your thoughts are dominated by a pervasive negativity. You You perceive not only yourself but the entire world in dark, gloomy terms. What is even worse—you'll come to believe things really are as bad as you imagine them to be.

If you are substantially depressed, you will even begin to believe that things always have been and always will be negative. As you look into your past, you remember all the bad things that have happened to you. As you try to imagine the future, you see only emptiness or unending problems and anguish.

This bleak vision creates a sense of hopelessness. This feeling is absolutely illogical, but it seems so real that you have convinced yourself that your inadequacy will go on forever.

The third principle is of substantial philosophical and therapeutic importance. Our research has documented that the negative thoughts which cause your emotional turmoil nearly always contain gross distortions.

Although these thoughts appear valid, you will learn that they are irrational or just plain wrong, and that twisted thinking is a major cause of your suffering. The implications are important. Your depression is probably not based on accurate perceptions of reality but is often the product of mental slippage. What good will it do you? Now we come to the most important result of our clinical research.

You can learn to deal with your moods more effectively if you master methods that will help you pinpoint and eliminate the mental distortions which cause you to feel upset. As you begin to think more objectively, you will begin to feel better.

How effective is cognitive therapy compared with other established and accepted methods for treating depression? Can the new therapy enable severely depressed individuals to get better without drugs? How rapidly does cognitive therapy work? Do the results last? John Rush, Aaron Beck, Maria Kovacs and Steve Hollon began a pilot study comparing cognitive therapy with one of the most widely used and effective antidepressant drugs on the market, Tofranil imipramine hydrochloride.

Over forty severely depressed patients were randomly assigned to two groups. One group was to receive individual cognitive therapy sessions and no drugs, while the other group would be treated with Tofranil and no therapy.

This either-or research design was chosen because it provided the maximum opportunity to see how the treatments compared. Up to that time, no form of psychotherapy had been shown to be as effective for depression as treatment with an antidepressant drug. This is why antidepressants have experienced such a wave of interest from the media, and have come to be regarded by the professional community in the past two decades as the best treatment for most serious forms of depression.

Both groups of patients were treated for a twelve-week period. All patients were systematically evaluated with extensive psychological testing prior to therapy, as well as at several monthly intervals for one year after completion of treatment. The doctors who performed the psychological tests were not the therapists who administered the treatment. This ensured an objective assessment of the merits of each form of treatment. The patients were suffering from moderate to severe depressive episodes.

The majority had failed to improve in spite of previous treatment with two or more therapists at other clinics. Three quarters were suicidal at the time of their referral.

The average patient had been troubled by chronic or intermittent depression for eight years. Many were absolutely convinced their problems were insoluble, and felt their lives were hopeless. Your own moon problems may not seem as overwhelming as theirs. A tough patient population was chosen so that the treatment could be tested under the most difficult, challenging conditions.

The outcome of the study was quite unexpected and encouraging. Cognitive therapy showed itself to be substantially superior to antidepressant drug therapy in all respects. As you can see Table , page 14 , fifteen of the nineteen patients Table Only one patient had dropped out of treatment, and one had not yet begun to improve at the end of this period.

In contrast, only five of the twenty-five patients assigned to antidepressant drug therapy had shown complete recovery by the end of the twelve-week period.

Eight of these patients dropped out of therapy as result of the adverse side effects of the medication, and twelve others showed no improvement or only partial improvement. Of particular importance was the discovery that many patients treated with cognitive therapy improved more rapidly than those successfully treated with drugs.

Within the first week or two, there was a pronounced reduction in suicidal thoughts among the cognitive therapy group. The effectiveness of cognitive therapy should be encouraging for individuals who prefer not to rely on drugs to raise their spirits, but prefer to develop an understanding of what is troubling them and do something to cope with it. How about those patients who had not recovered by the end of twelve weeks?

Like any form of treatment, this one is not a panacea. Clinical experience has shown that all individuals do not respond as rapidly, but most can nevertheless improve if they persist for a longer period of time, Sometimes this is hard work! One particularly encouraging development for individuals with refractory severe depressions is a recent study by Drs. M, Whalley, L. In my experience the most crucial predictor of recovery is a persistent willingness to exert some effort to help yourself.

Given this attitude, you will succeed. Just how much improvement can you hope for? The average cognitively treated patient experienced a substantial elimination of symptoms by the end of treatment.

Many reported they felt the happiest they had ever felt in their lives. They emphasized that the mood-training brought about a sense of self-esteem and confidence. No matter how miserable, depressed, and pessimistic you now feel, I am convinced that you can experience beneficial effects if you are willing to apply the methods described in this book with persistence and consistency.

How long do the effects last? The findings from follow-up studies during the year after completion of treatment are quite interesting.

While many individuals from both groups had occasional mood swings at various times during the year, both groups continued on the whole to maintain the gains they had demonstrated by the end of twelve weeks of active treatment. Which group actually fared better during the follow-up period? The psychological tests, as well as the patients' own reports, confirmed that the cognitive therapy group continued to feel substantially better, and these differences were statistically significant.

The relapse rate over the course of the year in the cognitive therapy group was less than half that observed in the drug patients. These were sizable differences that favored the patients treated with the new approach.

Does this mean that I can guarantee you will never again have the blues after using cognitive methods to eliminate your current depression? Obviously not. That would be like saying that once you have achieved good physical condition through daily jogging, you will never again be short of breath. Part of being human means getting upset from time to time, so I can guarantee you will not achieve a state of never-ending bliss!

This means you will have to reapply the techniques that help you if you want to continue to master your moods. There's a difference between feeling better16 FEELING GOOD which can occur spontaneously—and getting better—which results from systematically applying and reapplying the methods that will lift your mood whenever the need arises. How has this work been received by the academic community? The impact of these findings on psychiatrists, psychologists, and other mental-health professionals has been substantial, and it appears that the main impact is yet to come.

As a result of our research, professional publications, lectures, and workshops around the country, an initial skepticism about cognitive therapy is being replaced by widespread interest. Research studies to investigate these findings are now under way at some of the finest academic centers in the United States and Europe.

A recent development of great importance was the decision of the federal government to invest millions of dollars over the next several years in a multi-university depression-research program under the sponsorship of the National Institute of Mental Health. As in the original study, the antidepressant effects of cognitive therapy will be matched against a mood-elevating drug to determine which treatment modality is superior.

In addition, a third type of psychotherapy, which focuses on interpersonal factors, will be evaluated. What does all this add up to? We are experiencing a crucial development in modern psychiatry and psychology—a promising new approach to understanding human emotions based on a cogent testable therapy. Large numbers of mentalhealth professionals are now showing a great interest in this approach, and the ground swell seems to be just beginning.

Since completion of the original study, many hundreds of depressed individuals have become better as a result of treatment with cognitive therapy. Some had considered themselves hopelessly untreatable and came to us as a last-ditch effort before committing suicide. This book is a carefully thought-out practical application of our work, and it is designed for you. Good luck! Let's go ahead and see where you stand. The Beck Depression Inventory BDI see Table , page 20 is a reliable mood-measuring device that detects the presence of depression and accurately rates its severity.

This simple multiple-choice questionnaire will take only a few minutes to complete. After you have completed the BDI, I will show you how to make a simple interpretation of the results, based on your total score. Then you will know immediately whether or not you are suffering from a true depression and, if so, how severe it is. I will also lay out some important guidelines to help you determine whether you can safely and effectively treat your own blue mood using this book as your guide, or whether you have a more serious emotional disorder and might benefit from professional intervention in addition to your own efforts to help yourself.

As you fill out the questionnaire, read each item carefully and circle the number next to the answer that best reflects how you have been feeling during the past few days. Make sure you circle one answer for each of the twenty-one questions. If you believe you have never felt happy and undepressed, then answer the question based on a comparison of how you are feeling now with how you imagine a normal, undepressed person would feel.

I I cry more now than I used to. Table I I am worried about physical problems such as aches and pains, or upset stomach, or constipation. I I am less interested in sex than I used to be. If in doubt, make your best guess. Do not leave any questions unanswered. Regardless of the outcome, this can be your first step toward emotional improvement.

Interpreting the Beck Depression Inventory. Now that you have completed the test, add up the score for each of the twenty-one questions and obtain the total. Since the highest score that you can get on each of the twenty-one questions is three, the highest possible total for the whole test would be sixty-three this would mean you circled number three on all twenty-one questions.

Since the lowest score for each question is zero, the lowest possible socre for the test would be zero this would mean you circled zero on each question. You can now evaluate your depression according to Table As you can see, the higher the total score, the more severe your depression. In contrast, the lower the score, the better you are feeling.

Although the BDI test is not difficult or time-consuming to fill out and score, don't be deceived by its simplicity. Many research studies in the past decade have demonstrated that the BDI test and similar mood-rating devices are highly accurate and reliable in detecting and measuring depression.

In a recent study in a psychiatric emergency room, it was found that a self-rating depression inventory similar to the one you just filled out actually picked up the presence of depressive symptoms more frequently than formal interviewing by experienced clinicians who did not use the test. You can use the BDI with confidence to diagnose yourself and monitor your progress. As you apply the various self-help techniques described in this book, take the BDI test at regular intervals to assess your progress objectively.

I suggest a minimum of once a week. Compare it to weighing yourself regularly when you're on a diet. You will notice that various chapters in this book focus on different symptoms of depression. As you learn to overcome these symptoms, you will find that your total score will begin to fall. This will show that you are improving. When your score is under ten, you will be in the range considered normal. When it is under five, you will be feeling especially good.

Ideally, I'd like to see your score under five the majority of the time. This is one aim of your treatment. Is it safe for all depressed individuals to try to treat themselves using the principles and methods outlined? The answer is—definitely yes! This is because the crucial decision to try to help yourself is the key that will allow you to feel better as 23 David D.

Under what conditions should you seek professional help? If the BDI test showed that you were depressed but your total score was under seventeen, your depression—at least at this time—is mild and should not be a cause for alarm. You will definitely want to correct the problem. Systematic self-help efforts along the lines proposed in this book, combined with frank communication on a number of occasions with a trusted friend, will probably suffice If your score is above sixteen, you are more seriously depressed.

Your moods are apt to be intensely uncomfortable and possibly dangerous While most of us feel extremely upset for brief periods, if your score remains in this range for more than two weeks, you should consider seeking a professional consultation. I am convinced you can still benefit greatly by applying what I teach you, and you might very well conquer your depression entirely on your own, but it might not be smart to insist on trying it out without professional guidance.

Seek out a trusted and competent counselor. In addition to evaluating your total BDI score, be sure to pay attention to question 9, which asks about any suicidal tendencies. If you score a two or a three on this question, you may be dangerously suicidal.

I strongly recommend that you obtain professional help right away. I have provided some effective methods for assessing and reversing suicidal impulses in a later chapter, but you must consult a professional when suicide begins to appear to be a desirable or necessary option.

Your conviction that you are hopeless is the reason to seek treatment, not suicide. The majority of seriously depressed individuals believe they are hopeless beyond any shadow of a doubt.

This destructive delusion is merely a symptom of the illness, not a fact. Your feeling that you are hopeless is powerful evidence that you are actually not! It is also important for you to look at question 20, which asks if you have been more worried about your health recently. Have you experienced any unexplained aches, pains, fever, weight loss, or other possible symptoms of medical illness? Your doctor will probably give you a clean bill of health. This will suggest that your uncomfortable physical symptoms are related to your emotional state.

Depression can mimic a great number of medical disorders because your mood swings often create a wide variety of puzzling physical symptoms. These include to name just a few, constipation diarrhea pain, insomnia or the tendency to sleep too much fatigue, loss of sexual interest. However, keep in mind that many treatable illnesses may initially masquerade as depression, and a medical examination could reveal an early and life-saving diagnosis of a reversible organic disorder.

There are a number of symptoms that indicate—but do not prove—the existence of a serious mental disturbance, and these require a consultation with and possible treatment by a mental-health professional, in addition to the self-administered personal-growth program in this book. Some of the major symptoms include: the belief that people are plotting and conspiring against you in order to hurt you or take your life; a bizarre experience which the ordinary person cannot understand; the conviction that external forces are controlling your mind or body; the feeling that other people can hear your thoughts or read your mind; hearing voices from outside your head; seeing things that aren't there; and receiving personal messages broadcast from radio or television programs.

These symptoms are not a part of depressive illness, but represent major mental disorders. Psychiatric treatment is a must. Quite often, people with these symptoms are convinced that nothing is wrong with them, and may meet the suggestion to seek psychiatric therapy with suspicious resentment and resistance. In contrast, if you are harboring the deep fear that you are going insane and are experiencing episodes of panic in which you sense you are losing control or going over the deep end, it is a near certainty that you are not.

These are typical symptoms of ordinary anxiety, a much less serious disorder. Mania is a special type of mood disorder with which you should be familiar. Mania is the opposite of depression and 25 David D. Lithium stabilizes extreme mood swings and allows the patient to lead a normal life.

However, until therapy is initiated, the disease can be emotionally destructive. The symptoms include an abnormally elated or irritable mood that persists for at least two days and is not caused by drugs or alcohol.

The manic patient's behavior is characterized by impulsive actions which reflect poor judgment such as irresponsible, excessive spending along with a grandiose sense of self-confidence.

Mania is accompanied by increased sexual or aggressive activity; hyperactive, continuous body movements; racing thoughts, nonstop, excited talking; and a decreased need to sleep. Manic individuals have the delusion that they are extraordinarily powerful and brilliant, and often insist they are on the verge of some philosophical or scientific breakthrough or lucrative money-making scheme. Many famous creative individuals suffer from this illness and manage to control it with lithium.

Because the disease feels so good, individuals who are having their first attack often cannot be convinced to seek treatment. The first symptoms are so hitoxicating that the victim resists accepting the idea that his or her sudden acquisition of self-confidence and inner ecstasy is actually just a manifestation of a destructive illness. After a while, the euphoric state may escalate into uncontrollable delirium requiring involuntary hospitalization, or it may just as suddenly switch into an incapacitating depression with pronounced immobility and apathy.

I want you to be familiar with the symptoms of mania because a significant percentage of individuals who experience a true major depressive episode will at some later time develop these symptoms. When this occurs, the personality of the afflicted individual undergoes a profound transformation over a period of days or weeks. While psychotherapy and a self-help program can be extremely helpful, concomitant treatment with lithium under medical supervision is a must for an optimal response.

With such treatment the prognosis for manic illness is excellent. Let's assume that your score on the BDI test is under seventeen, and you do not have a strong suicidal urge, hallucinations, or symptoms of mania. You can start enjoying life and work, and use the energy spent in being depressed for vital and creative living.

That's why you feel so totally down in the dumps. What's the key to it all? Because depression has been viewed as an emotional disorder throughout the history of psychiatry, therapists from most schools of thought place a strong emphasis on "getting in touch" with your feelings.

Our research reveals the unexpected: Depression is not an emotional disorder at all! The sudden change in the way you feel is of no more casual relevance than a runny nose is when you have a cold. Every bad feeling you have is the result of your distorted negative thinking. Illogical pessimistic attitudes play the central role in the development and continuation of all your symptoms.

Intense negative thinking always accompanies a depressive episode, or any painful emotion for that matter. Your moody thoughts are likely to be entirely different from those you have when you are not upset. A young woman, about to receive her Ph. The change can come within less than an hour.

My thoughts become negative and pessimistic. As I look into the past, I become convinced that everything that I've ever done is worthless. Any happy period seems like an illusion. I become convinced that the real me is worthless and inadequate. I can't move forward with my work because I become frozen with doubt. But I can't stand still because the misery is unbearable. You will learn, as she did, that the negative thoughts that food your mind are the actual cause of your self-defeating emotions.

These thoughts are what keep you lethargic and make you feel inadequate. Your negative thoughts, or cognitions, are the most frequently overlooked symptoms of your depression. These cognitions contain the key to relief and are therefore your most important symptoms.

Every time you feel depressed about something, try to identify a corresponding negative thought you had just prior to and during the depression. Because these thoughts have actually created your bad mood, by learning to restructure them, you can change your mood. You are probably skeptical of all this because your negative thinking has become such a part of your life that it has become automatic. They are as obvious and natural to you as the way you bold a fork. The relationship between the way you think and the way you feel is diagramed in Figure This illustrates the first major key to understanding your moods: Your emotions result entirely from the way you look at things.

It is an obvious neurological fact that before you can experience any event, you must process it with your mind and give it meaning. You must understand what is happening to you before! If your understanding of what is happening is accurate, Four emotions will be normal.

If your perception is twisted and distorted in some way, your emotional response will be abnormal. Depression falls into this category. It is always the result of mental "static"—distortions. Your blue moods can be compared to the scratchy music coming from a radio that is not properly tuned to the station.

The problem is not that the tubes or transistors are blown out or defective, or that the 29 David D. Figure The relationship between the world and the way you feel. It is not the actual events but your perceptions that result in changes in mood. When you are sad, your thoughts will represent a realistic interpretation of negative events. When you are depressed or anxious, your thoughts will always be illogical, distorted, unrealistic, or just plain wrong.

This Li called your " internal dialogue. You just simply have to adjust the dials. When you learn to bring about this mental tuning, the music will come through clearly again and your depression will lift.

Some readers—maybe you—will experience a pang of despair when they read that paragraph. Yet there is nothing upsetting about it. If anything, the paragraph should bring hope. Then what caused your mood to plunge as you were reading?

It was your thought, "For other people a little tuning may suffice. But I'm the radio that is broken beyond repair. My tubes are blown out. I don't care if ten thousand other depressed patients all get well—I'm convinced beyond any shadow of doubt that my problems are hopeless.

Nearly every depressed person seems convinced beyond all rhyme or reason that he or she is the special one who really is beyond hope. This delusion reflects the kind of mental processing that is at the very core of your illness! As a child, I used to spend hours at the local library, reading books on magic. Saturdays I would bang out in magic stores for hours, watching the man behind the counter produce remarkable effects with cards and silks and chromium spheres that floated through the air, defying all the laws of common sense.

One of my happiest childhood memories is when I was eight years old and saw "Blackstone—World's Greatest Magician" perform in Denver, Colorado.

I was invited with several other children from the audience to come up on stage. Blackstone instructed us to place our hands on a two-feet by two-feet birdcage filled with live white doves until the top, bottom, and all four sides were enclosed entirely by our hands.

He stood nearby and said, " Stare at the cage! My eyes were bulging and I refused to blink. He exclaimed, "Now I'll clap my hands. In that instant the cage of birds vanished.

My hands were suspended in empty air. It was impossible! Yet it happened! I was stunned. Now I know that his ability as an illusionist was no greater than that of the average depressed patient. This includes you. When you are depressed, you possess the remarkable ability to believe, and to get the people around you to believe, things which have no basis in reality.

As a therapist, it is my job to penetrate your illusion, to teach you how to look behind the mirrors so you can see how you have been fooling yourself. You might even say that I'm planning to dis-illusion you!

But I don't think you're going to mind at all. Read over the following list of ten cognitive distortions that form the basis of all your depressions. Get a feel for them. I have prepared this list with great care; it represents the distilled essence of many years of research and clinical experience. Refer to it over and over when you read the how-to-do-it section of the book. Once I became licensed, I began searching for training opportunities because I knew I still had a lot to learn, but I had no idea how much my life would improve by attending the TEAM training groups.

Not only has my professional life improved dramatically, but the skills David teaches have also improved my personal life as well. My name is Huyen 20 years old girl living in Vietnam. Thank you so much, your book is like magical happen to my life. I was feel healed, cured, filled after I read your book. I have your book with me.

Something that I know for sure will lead my life out of the dark. I love psychologist too since I was a kid after watching my mom suffer depression once in her life. But then, later on, I have to go through that too, but you really inspired me to expose it, keep learning what I love and help other people too. Get a Free Chapter from my book, Feeling Great Learn strategies for defeating addictions such as procrastination, food binging, alcohol, drugs and internet porn.

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