David Burns introduced a groundbreaking, drug-free treatment for depression. In this bestselling companion, he reveals powerful new techniques and provides step-by-step exercises that help you cope with the full range of everyday problems.
With everything you need to know about commonly prescribed psychiatric drugs and anxiety disorders, such as agoraphobia and obsessive-compulsive disorder, this remarkable guide can show you how to feel good about yourself and the people you care about. You will discover that life can be an exhilarating experience.
Focuses on problems of loneliness, shyness, and sexual insecurity, and outlines specific techniques, including self-assessment tests, for dealing with these problems and other inhibitions. The second edition contains numerous new features : expanded content on anxiety ; chapters on setting personal goals and maintaining progress ; happiness rating scales ; gratitude journals ; innovative exercises focused on mindfulness, acceptance, and forgiveness; new worksheets ; and much more.
The truth is that you can defeat your fears. With more than forty simple, effective techniques, you'll learn how to overcome every conceivable kind of anxiety without medication.
Are you plagued by fears, phobias, or panic attacks? Do you toss and turn at night with a knot in your stomach, worrying about your job, your family, work, your health, or relationships?
Do you suffer from crippling shyness, obsessive doubts, or feelings of insecurity? What you may not realize is that these fears are almost never based on reality. I think this plane is going to crash! My life seems like one long procrastination. With these forty techniques, you'll be able to put the lie to the distorted thoughts that plague you and your fears will immediately disappear.
Burns also shares the latest research on the drugs commonly prescribed for anxiety and depression and explains why they may sometimes do more harm than good. This is not pop psychology but proven, fast-acting techniques that have been shown to be more effective than medications. Examines the physical and psychological changes that come with maturity and explores the choices and responsibilities that each person faces as he or she grows up.
Change can turn our plans, our lives and our dreams upside down. Whether you have faced a redundancy, dealt with a break-up, been in an accident, lost a loved one, had a health scare, or been impacted by an economic downturn, your ability to navigate through the change process and create an alternative plan will be the key to your future happiness. Shannah Kennedy, bestselling author of The Life Plan, has created a simple yet powerful four-part guide that is designed to give you the confidence to accept, heal, grow and adapt.
Full of practical tips and exercises to help you process your emotions, restore and recover, shift your mindset, set clear goals and take control, Plan B is your roadmap to finding happiness once again. Find lasting freedom from difficult emotions with skills grounded in cognitive behavioral therapy CBT and emotional schema therapy.
Many people feel sad, worried, or stressed out—whether as a result of depression, anxiety, or simply dealing with the common struggles of daily life. Emotions are a natural and healthy part of being human. Each chapter contains exercises such as self-assessment, expressive writing, or guided questioning to help you manage your emotions more productively.
This book will show you how to better cope with your emotions and live a full, meaningful life. Do you often find your emotions controlling your life? You may not realize it, but emotions create a larger impact on your life than you may think. They can form moods that stick around for days or even weeks. Our moods work positively with us, but a lot of times we find they work against us.
If we're caught in a negative mood for too long, we tend to sink into patterns of equally negative thought. This way of thinking steals our joy, isolates us from others, and keeps us from becoming the best versions of ourselves.
You don't have to live this way, allowing your emotions to wear you down day-to- day. You truly have the potential to learn, grow, and change your outlook on life by using your emotions to your advantage. Change Your Mood Change Your Life is an emotional guide that contains helpful tactics for recognizing and changing your moods for the better. Each chapter provides methods that neutralize negative thoughts and emotions while inviting positivity back in your life.
Through this book you will also learn: What moods are and what factors can affect your moods How to recognize and stop negative emotions from the moment they happen How to use practices, such as mindfulness and meditation, to clear your mind and experience life as it is without judgment or negativity.
David O. Antonuccio and William G. Danton from the University of Nevada and Dr. Gurland Y. DeNelsky from the Cleveland Clinic reviewed many of the most carefully conducted studies on depression that have been published in scientific journals throughout the world. Short-term studies as well as long-term follow-up studies were included in this review.
For many individuals, life influences ap- pear to be the most important causes. Drugs are the most common treatment for depression in the United States, and there is a widespread belief, popularized by the media, that drugs are the most ef- fective treatment. However, this opinion is not consis- tent with the results of many carefully conducted outcome studies during the past twenty years. These studies show that the newer forms of psychotherapy, especially cognitive therapy, can be at least as effective as drugs, and for many patients appear to be more ef- fective.
This is good news for individuals who prefer to be treated without medications—due to personal preferences or health concerns. Following recovery from depression, patients treated with psychotherapy are more likely to remain unde- pressed and are significantly less likely to relapse than patients treated with antidepressants alone.
This is es- pecially important because of the growing awareness that many people relapse following recovery from de- pression, especially if they are treated with antidepres- sant medications alone without any talking therapy.
Based on these findings, Dr. Antonuccio and his coau- thors concluded that psychotherapy should not be consid- ered a second-rate treatment but should usually be the initial treatment for depression. In addition, they empha- sized that cognitive therapy appears to be one of the most effective psychotherapies for depression, if not the most effective. Of course, medications can be helpful for some individ- uals—even life-saving. Medications can be combined with psychotherapy for maximum effect as well, especially when the depression is severe.
It is extremely important to know that we have powerful new weapons to fight depression, and that drug-free treatments such as cognitive therapy can be highly effective. Recent studies indicate that psychotherapy can be helpful not only for mild depressions, but also for severe depres- sions as well. Although we are taught that depression may result from an imbalance in brain chemistry, recent studies indicate that cognitive behavioral therapy may actually change brain chemistry.
In these studies, Drs. Lewis R. Baxter, Jr. Schwartz, Kenneth S. Bergman, and their col- leagues at UCLA School of Medicine, used positron emission tomography PET scanning to evaluate changes in brain metabolism in two groups of patients before and after treatment.
As one might expect, there were changes in brain chemis- try in the patients in the drug therapy group who improved. However, these patients received no medications. Further, there were no significant differences in the brain changes in the drug therapy and psychotherapy groups, or in the effectiveness of the two treatments.
Because of these and other similar studies, investigators are starting for the first time to entertain the possibility that cognitive behavior therapy—the methods described in this book— may actually help people by changing the chemistry and architecture of the human brain! Although no one treatment will ever be a panacea, re- search studies indicate that cognitive therapy can be helpful for a variety of disorders in addition to depression. For example, in several studies patients with panic attacks have responded so well to cognitive therapy without any medi- cations that many experts now consider cognitive therapy alone to be the best treatment for this disorder.
Cognitive therapy can also be helpful in many other forms of anxiety such as chronic worrying, phobias, obsessive-compulsive disorder, and post-traumatic stress disorder , and is also be- ing used with some success in the personality disorders, such as borderline personality disorder. Cognitive therapy is gaining popularity in the treatment of many other disorders as well.
At the Stanford Psy- chopharmacology Conference, I was intrigued by the pres- entation by a colleague from Stanford, Dr. Stuart Agras. Introduction xxiii Agras is a renowned expert in eating disorders such as binge eating, anorexia nervosa, and bulimia.
He presented the results of numerous recent studies on the treatment of eating disorders with antidepressant medications versus psychother- apy. These studies indicated that cognitive behavior therapy is the most effective treatment for eating disorders—better than any known drug or any other form of psychotherapy.
One important discovery is that self-help seems to be a key to recovery whether or not you receive treatment. In a series of five remarkable studies published in the prestigious Journal of Consulting and Clinical Psy- chology and in The Gerontologist, Dr. Forest Scogin and his colleagues at the University of Alabama studied the ef- fects of simply reading a good self-help book like Feeling Good—without any other therapy.
They discovered that Feeling Good bibliotherapy may be as effective as a full course of psychotherapy or treatment with the best antidepressant drugs. In a recent study, Dr. Scogin and his colleague, Dr. Christine Jamison, randomly assigned eighty individuals seeking treatment for a major depressive episode to one of two groups. The researchers gave the patients in the first group a copy of my Feeling Good and encouraged them to read it within four weeks.
This group was called the Im- mediate Bibliotherapy Group. These patients also received a booklet containing blank copies of the self-help forms in the book in case they decided to do some of the suggested exercises in the book.
Another new short- term therapy, called interpersonal therapy, has also shown some promise for patients with eating disorders. In the future, studies like those conducted by Dr. Agras and his colleagues will undoubtedly lead to more powerful and specific treatments for eating disorders. Introduction Patients in the second group were told they would be placed on a four-week waiting list before beginning treat- ment. This group was called the Delayed Bibliotherapy Group because these patients were not given a copy of Feeling Good until the second four weeks of the study.
The patients in the Delayed Bibliotherapy Group served as a control group to make sure that any improvement in the Immediate Bibliotherapy was not just due to the passage of time. At the initial evaluation, the researchers administered two depression tests to all the patients.
As you can see in Figure 1, there was no difference in the depres- sion levels in the two groups at the initial evaluation. These scores in- dicate that the depression levels in both groups were similar to the depression levels in most published studies of anti- depressants or psychotherapy.
In fact, the BDI score was nearly identical to the average BDI scores of approximately five hundred patients seeking treatment at my clinic in Phil- adelphia during the late s.
Every week a research assistant called the patients in both groups and administered the BDJ by telephone. The assistant also answered any questions patients had about the study and encouraged the patients in the Immediate Bib- liotherapy Group to try to complete the book within four weeks.
These calls were limited to ten minutes and no counseling was offered. At the end of the four weeks, the two groups were com- pared. You can see in Figure 1 that the patients in the Im- mediate Bibliotherapy Group improved considerably.
The patients in the Immediate Bibliotherapy Group top chart received Feeling Good at the intake evaluation. The patients in the Delayed Bibliotherapy Group bottom chart received Feeling Good at the four-week evaluation. These changes in depression were very significant. You can also see that the patients maintained their gains at the three- month evaluation and did not relapse.
In fact, there was a tendency for continued improvement following the com- pletion of the bibliotherapy treatment; the scores on both depression tests were actually lower at the three-month evaluation. This showed that the improvement from Feeling Good was not just due to the passage of time.
Fortunately for him, a guy named Aaron T. Or, to rephrase that, if an emotion is an uncontrollable natural reaction to an external event, then why are some people so unhappy even though, rationally examined, the events which trigger this unhappiness are, at worst, agreeable? Consequently, depression is nothing more but the result of negative thinking, i.
Now, since feelings, in turn, influence your thoughts, depression is actually the result of a wicked Catch the worse you feel, the more grotesque and misleading your thoughts are, which creates even more depressing and dispiriting feelings. Simply this: Your thoughts create your emotions; therefore, your emotions cannot prove that your thoughts are accurate.
Unpleasant feelings merely indicate that you are thinking something negative and believing it. Your emotions follow your thoughts just as surely as baby ducks follow their mother. In simpler words, according to cognitive behavioral therapists, depression is not an emotional disorder, but a thinking problem. All-or-Nothing Thinking.
And even if it happened to you twice, the third time may be the charm! Mental Filter. Disqualifying the Positive. Nothing good ever happens to you? How about the fact that your boyfriend kissed you lovingly this morning, or that you were promoted just a week ago! All of that matters!
Jumping to Conclusions. It was named one of the top ten behavioral science books of by the journal Behavioral Medicine , while according to The Authoritative Guide to Self-Help Books New York: Guilford Press, it is the book most frequently recommended for depressed patients by mental health professionals in the United States. Evidence from six studies suggests that reading Feeling Good as a form of self-directed bibliotherapy had a large helpful effect on treating depression.
The evidence was limited, because all trials completed only had a small number of participants. One of these studies found that in older adults with mild to moderate depression, reading Feeling Good with brief intermittent phone check-in sessions was an effective treatment for depression.
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