Feeling Good: The New Mood Therapy - David D. Burns

Feeling Good: The Mood Therapy

The book Feeling Good: The Mood Therapy Summary by David D. Burns explains to you, "HOW YOU CAN TRANSFORM YOUR DEPRESSED MOOD INTO A CHEERFUL MOOD."

Feeling Good Handbook Chapter List Summary:

• Your mood is created by your thoughts.

• Negative thoughts contribute to emotionally weak and health concerns.

• Thoughts that are dominated potent negatively cause depression.

• These thoughts sometimes cause unhelpful or harmful behavior.

• The negative thoughts which cause depression always containing disgusting, cognitive distortion.

• This is 15 cognitive distortion that changes the whole mindset.

• Eventually, these thoughts and behavior can become a pattern of responsibility.

• The most usual mental disturbances take place when you feel negative and what you observe or when you totally blank (nothing think).

• Learning how to address and change negative lifestyle pattern, how to dual with a problem as they arrive which can help reduce future distress.

Also Read: Success Key

Explaining with an example:

         Thought to refer to the way your look at things people i.e. your viewpoint, mental attitudes, and beliefs. It also includes what you say about other people to yourself or with others. So, its impacts you like you are getting ready for a party, well dressed what you have but self-doubt like is I am looking good or bad. Means overthinking, gossiping about another person impact on you overthinking leads to negative thoughts before taking actions there are negative thoughts which are responsible to prevent you to take action.

 Overthinking: The art of creating new problems out of once that never existed in the first place.

Some cognitive distortion responsible for depression as follows:

All are nothing thinking: You create your personality in such a way that it should be perfect. So when there is mistake or imperfection happens at least once, then you will be under stress, you question yourself like how can these happen? How can I do such a mistake?

“One of the basic rules of the universe is that Nothing is perfect. Perfection simply doesn’t exist without imperfection, neither you nor I WOULD EXIST" 

                                                                                          ----- Stephen Hawking.

Solution: It’s ok when you done any mistake we are human beings, not god. You can learn from your mistakes and keep going on. If you hold in your mind about mistakes or perfection it means you harm yourself.

Overgeneralization: In your life, if something hurts you very hard and you are a negative thinker or your mind is weak you afraid to face again the same incident.

Example: You lose your best friend which hurts you very badly, you afraid or you don’t want to make your best friend once again because you hold that incident very strongly. You on a drive, small accident happen to you. So, that incident you keep in your mind you will afraid to drive again, if try then the incident remind you no, no my accident happens at that time, no I can’t drive like that you say yourself.

How to overcome this: As I already said, it’s all about your thoughts. When you catch yourself like “always” or “never” stop yourself to think those words and tell yourself possible words like I can, I could be, It is possible…….

Mental filter: You take any negative read it and pursue that the whole is negative. You focus only on the negative aspects of situations vanishing all out of the positive once this bad habit leads to serving anxiety and depression.

Catastrophizing: You expect disaster, you notice or hear about a problem and start “what if, what if tragedy strikes? What if it happens to you? Like that.

“If you watch your mind throughout the day you will always find that you are bemoaning the past or catastrophizing the future.” 

                                                                                       ----- Dr. Donna Rockwell.

Also Read: Thinking Fast and Slow

Personalization: Thinking that every do or say is some kind of reaction to you. You also compare yourself to others, trying to determine who’s smarter, better looking……

Should:  You have a rule of should like I should do it. I should wake up at 4:00 clock am. If you can’t reach your goal or you break any rule of your own at that time you would be in danger.

I don’t want to go into detail but there are other reasons like I would tell you shortly like, you are emotionally weak, you think that you everything and you become angry when another points you. You hold other people responsible for your pain.

False, especially negative believing about the future, you always involve in your past so, all the above reasons responsible for damage your body. You destroy your own body not others, remember that” Only your own sense of self-esteem determines how you feel. “

How to build self-esteem: Recognize all the thoughts and write them down. Read all thoughts and link them with reality.  When you have negative thoughts ask yourself why this thought upset me? Like these, you find a reason for the thoughts which upset you. If any negative thought in your own close your eyes and hold it for seconds, a thought will automatically vanish. “You’re feeling result from the meaning you give to the event, not from the event yourself.

“We are what our thoughts have made us; so take care about what you think, words are secondary. Thoughts live; they travel far.” - David D. Burns

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