Natural childbirth (from the point of view of G. Dick - Reed). Biography of Grantley Dick-Read

David Burns

Feeling good

New mood therapy

MOSCOW EVENING * PERSEY * ACT 1995

Feeling good: New mood therapy / Transl. from English L. Slavina - M.: Veche, Perseus, ACT, 1995. - 400 pages - (Self-Help) ISBN 5-7141-0092-1.

BBK 88.5 B 51 UDC 159.923

The series was founded in 1994 Translation from English L. Slavina

Publishers notify us of the acquisition of exclusive rights to publish in Russian the book “Feeling Good” by David D. Burns. Any editions of this book published in Russian without an agreement with the publishers will be considered illegal.

ISBN 5-7141-0092-1 (Veche) ISBN 5-88421-034-5 (Perseus) ISBN 5-88196-375-Х (ACT)

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

Preface

I am very pleased that David Burns has written a public domain book on mood swings that has generated much interest and admiration among health professionals. Dr. Burns has spent years of intensive research analyzing the causes and treatments of depression, and has clearly shown the role of self-help in treating this disease. This book is an extremely useful guide for people who want to master methods of self-regulation of mood.

A few words about the development of cognitive therapy may be of interest to readers of this book. Soon after the start professional activity As a practitioner in the field of traditional psychoanalytic psychiatry, I became enthusiastic about research that could empirically confirm Freud's theories regarding the treatment of depression. However, the results I obtained did not agree well with this theory. My search led to the emergence of a new theory, supported by numerous studies, about the causes of depression. Studies have shown that a person susceptible to depression seems to be “lost” to society due to inconsistency with generally accepted ideas and, accordingly, is doomed to the collapse of all hopes, deprivation, humiliation and trouble. Further experiments showed a significant difference between the self-esteem of a depressed person, his expectations and aspirations, on the one hand, and his actual achievements, often very underestimated, on the other. The conclusion I made was this: depression disrupts the process of comprehending a particular situation; A depressed person thinks negatively about himself, the people around him, and his future. Such pessimism affects a person's mood, motivations and relationships with other people and ultimately leads to the full range of psychophysiological symptoms characteristic of depression.

We now have extensive clinical research evidence that people can control their mood swings and, through the use of some relatively simple techniques, overcome poor health. The promising results of this work have sparked interest in cognitive therapy among psychiatrists, psychologists, and a number of other specialists. Many authors considered the results of our developments as the basis for the scientific study of psychotherapy. The evolving theory of emotional disturbances that underlies this study has been the subject of intense study in leading medical centers around the world.

In this book, Dr. Burns describes the progress that has occurred in understanding the causes of depression. Simple and accessible language he introduces new effective methods, helping to overcome such a painful condition as depression. I hope that readers will be able to apply the techniques developed while treating people with depression and described in the book to their own problems. Those suffering from severe depression need medical help, but people with milder forms of depression can benefit from using the newly discovered "universal" techniques that Dr. Burns reveals in his book. Thus, the book “Feeling Good” is extremely important for those who want to overcome depression or just a bad mood.

Finally, this book reflects the unique personal insight of its author, whose enthusiasm and creative energy have been a special gift to his patients and colleagues.

Aaron T. Beck, MD, PhD

Professor of Psychiatry, School of Medicine

David D. Burns, MD. After graduating from college in Amherst, he continued his medical education at Stanford University, where he was awarded a Doctor of Medical Sciences degree. He specialized in psychiatry at the University of Pennsylvania. He is one of the founders of cognitive therapy. In addition to treating patients, he teaches courses in psychotherapy and drug therapy at the University of Pennsylvania, and also gives lectures to specialists around the world.

Dr. Burns devoted years of intensive research at the University of Pennsylvania to analyzing the causes and treatments of depression to help those seeking to learn how to self-regulate their mood. In a simple and accessible way, he presents new effective methods to help overcome such a painful condition as depression. The book “Feeling Good” is an extremely useful guide for everyone who wants to get rid of depression and just a bad mood.

Preface. Aaron T. Beck (5)

A few words of gratitude (7)

Introduction (8)

Part one. Emotionally cognitive therapy (13)

Chapter first. A Step Forward in the Treatment of Emotional Disorder (13)

Chapter two. Diagnosis of mood - the first stage of cognitive therapy (22)

Chapter three. Ways of occurrence of bad or Have a good mood. Feelings and thoughts (32)

Part two. Practical use (55)

Chapter Four. The first step to self-esteem (55)

Chapter five. Laziness and the fight against it (80)

Chapter six. Verbal judo (126)

Chapter seven. How do angry attacks affect the irritability quotient (144)

Chapter eight. How to deal with a guilt complex (191)

Part three. "Real" depression (219)

Chapter Nine. Sadness is not depression (219) (398:)

Part four. Self Defense and Personal Growth (243)

Chapter ten. Root Causes (243)

Chapter Eleven. Approval (262)

Chapter twelve. Thirst for Love (281)

Chapter thirteen. Work and personal strengths (294)

Chapter fourteen. Try to be average. Quenching your thirst for excellence (314)

Part five. Hopelessness and suicide (340)

Chapter fifteen. I choose life (340)

Part six. Daily Stresses (359)

Chapter sixteen. How I Live My Beliefs (359)

Part seven. Physiology and mood (373)

Chapter seventeen. Tips for treatment with antidepressants (373)

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Burns D. Feeling good: New mood therapy / Trans. from English L. Slavina - M.: Veche, Perseus, ACT, 1995. - 400 pages - (Self-Help) ISBN 5-7141-0092-1.

Stress, emotional breakdowns, pessimism. How familiar these states are to us! Depression has become global today social problem. Recent research in psychiatry has shown that a person can control mood swings and, with the help of some simple techniques, overcome poor health without the use of antidepressants.

The book by the famous American psychotherapist David D. Burns will help you learn emotional self-regulation, overcome depression, increase self-esteem and performance. She will tell you what to do if you feel like you are “sinking into the abyss” or you don’t want to live.

We remind you that the slogan of the series “SELF-HELP”:

“If you don’t help yourself, then no one will help you!”

B 1590923000 BBK 88.5

Related information:

XI. Requirements for organizing medical care for students and undergoing medical examinations by employees of educational institutions
A) awareness of limited financial capabilities; b) recognition of the limitations of medical resources; c) the right to a peaceful natural death; d) accepting the will of God

David D. Burns (born 1942) is a doctor of medical sciences, a specialist in psychiatry, one of the founders of cognitive therapy. He gives courses in psychotherapy and drug therapy at the University of Pennsylvania, and also gives lectures to specialists around the world.

Complexity of presentation

The target audience

Those who want to master methods of self-regulation of mood.

The book tells how to learn to regulate yourself emotionally, fight depression, increase self-esteem and performance. The author explains what techniques work to overcome the problems that arise. A person, in his opinion, is able to control mood swings and, using simple techniques, eliminate poor health without the use of antidepressants.

Let's read together

Cognitive therapy uses a method of mood control, expressed in the following:

Rapid symptomatic improvement (up to 12 weeks).
Understanding the causes of bad mood.
Self-control through managing emotions and mastering new ways to improve your mood during stress.
Prevention and personal development, increasing self-esteem.

Cognitive therapy adheres to three main principles:

A person's mood is a product of his cognition and thinking, and any thoughts cause emotions.
During depression, negative thoughts are transferred into the real world, and everything seems hostile, the person becomes more and more convinced that problems are not far-fetched.
Negative thoughts are very powerful, but we must understand their irrational and deceitful nature. Any distortions lead to emotional disorders, so the more objective the awareness of reality, the more better person feels himself in it.

Detection of depression through the initial BDI test is required for a person to understand the condition they are in. The higher the score, the stronger the emotional disturbance. When a person feels that he is happy, then his path of comprehension is correct, but if perception is impaired, emotions become negative. A patient with depression should learn to use “mental attunement” so that the disease will subside.

Maximalism: only black or white.
General conclusion from individual facts.
Psychological filtering of events.
Disqualification of positives.
Jumping conclusions from positive to negative.
Spyglass trick: exaggeration and understatement.
Emotionally charged conclusions.
The inability to change something.
Labeling.
Accepting responsibility for events beyond a person's control.

Any negative emotions are the result low self-esteem when random mistakes become a symbol of personal imperfection. The first step towards self-respect is for the patient to understand such desperate insistence on his insignificance, why he defends the feeling of worthlessness.

The method of raising feelings self-esteem challenges the inner critic in three stages: recognizing critical thoughts as they arise, understanding their fallibility, and developing a more realistic self-esteem. The main stage of mood transformation is the replacement of automatic thoughts with rational ones. No one's feelings can determine the value of another person, and sadness is not an indicator of a person's low value and worthlessness. To get out of depression, you need to write down negative thoughts, read all types of violations and select those that apply to you personally, replace what is written in the first paragraph with other objective thoughts.

The author identifies 13 types of moral attitudes that are associated with procrastination: hopelessness, helplessness, self-suppression, untimely conclusions, self-labeling, belittling merit, maximalism, fear of failure, fear of success, fear of condemnation, coercion, low threshold of tolerance, self-flagellation. At the end of the day, before going to bed, you need to make a plan for tomorrow and conduct an assessment of your activities.

Next Methods to reduce feelings of guilt and increase self-esteem are as follows:

Daily recording of dysfunctional thoughts.
Reduced obligations.
Ability to carry a weapon.
Do not Cry.
Finding a way to agree with the person complaining and then focusing on positive aspects(Moray method).
Developing perspectives.

What can plunge a person into real depression? This is the death of loved ones, limitation of physical performance, dismissal, loss of a loved one, sadness without obvious feelings.

When depression goes away, you need to calmly relax and enjoy yourself. By assessing soft symptoms, you can let love, happiness, and personal accomplishment shape your mood. There are two methods to determine mild symptoms:

The vertical arrow method, where instead of looking for distortions in automatic thoughts, one looks for a grain of truth;

A dysfunctional scale consisting of a list of 100 self-defeating human items that arise from emotional disorders.

The thirst for other people's approval grows from the relationships between children and adults, the fear of disapproval leads to depression. You need to learn to answer any fear of criticism with a firm “no.” A tool for solving emotional problems is the knowledge that mood is subject only to internal thoughts. When a person depends on the approval of others, he thinks that they improve his well-being.

The desire to be loved means that a person cannot be responsible for his own emotional life. But the more independent he is, the less he is influenced by mood. You should look for happiness within yourself, so that you can feel good even when you are alone.

Sometimes antidepressants are required; they can be used for the following types of depression:

Inability to cope with daily activities.
The appearance of organic symptoms.
Difficulty of depression.
Suddenness of depression.
The appearance of psychiatric disorders and hallucinations.
Someone else in the family has depression.
Successful use of medications in the past.
Lack of inclination to blame and complain.
No elevated side effects for medications.

Best Quote

“Perfection is the most perfect lie invented by man, it simply does not exist. Nothing in the world is perfect. It’s just a game: they promise wealth, but they deliver poverty.”

What the book teaches

Patients with severe depression after applying the corrective methods described in the book improved their well-being over a three-month treatment period.

With just a little effort, you can learn to deal with negative thoughts and correct behavior.

We should not be afraid to ask others what rational response they could give to automatic thoughts if we cannot do it ourselves.

From the editor

IN Everyday life It has become common to diagnose and complain about depression. However, clinical depression is an illness and not such a common occurrence, and any healthy person can experience mood swings. How to figure out when you need to go to the doctor and whether depression can be prevented, read the article Konstantin Minkevich, psychiatrist-narcologist and psychotherapist: .

What can plunge a person into real depression? One of these situations is loss loved one. How to cope with this most difficult test and how to help those who have suffered it, says a practicing psychologist and gestalt therapist Irina Gribkova: .

We are accustomed to thinking that stress is something bad. However, it can be both negative and positive. What is the difference and how to understand that stress has gone beyond acceptable limits and overcome it? Look for the answer in an article by a psychologist Olga Panova: .

You should look for happiness within yourself, you need to love yourself and take care of yourself - we hear this advice all the time. But why is it so difficult to follow them? The reason is the harmful belief ingrained in society that self-love is selfishness and narcissism. It's time to get rid of it! Psychologist-consultant Elena Ponomareva recommends several “magic” rituals that will change your life in just a few days: .

Stress, emotional breakdowns, pessimism. How familiar these states are to us! Depression has become a global social problem today. Recent research in psychiatry has shown that a person can control mood swings and, with the help of some simple techniques, overcome poor health without the use of antidepressants.

Introduction

Mood-lifting techniques are surprisingly effective. In fact, cognitive therapy is one of the first forms of psychotherapy that has been shown in clinical trials to be, in some cases, even more effective than antidepressant drug therapy in treating mild to moderate depression. Antidepressants are often very helpful in treating of this disease, but now we have an effective approach that has already helped many people overcome this disease without the use of drugs. Even if you are using medication, the self-help techniques described in this book can only speed up your recovery.

Published research has also confirmed that cognitive therapy has a number of advantages over other psychotherapies in the treatment of depression, including behavioral, intra- and interpersonal therapy. These discoveries interested many psychiatrists and psychologists and sparked a wave of new clinical research. Dr. Myrna Weissman, of Yale University School of Medicine in New Haven, concludes in an article in a leading psychiatric journal (Archives of General Psychiatry) that large-scale studies show the benefits of cognitive therapy over other methods. The final answer in the dispute between various methods Treatment will take time and further research, but initial results from cognitive therapy have been promising.

A new method of therapy has an impact on universal human feelings. However, its rapid influence caused skepticism among a number of traditionally oriented analytic therapists. However, traditional therapeutic approaches often do not work for severe depression, and the results are actually quite poor. On the contrary, after just three months of treatment, the majority of severely depressed patients, after applying the methods described in this book, noted a real improvement that the treatment brought them.

I wrote this book so that you can easily learn the techniques that have helped many people overcome depression and lead them to increased self-esteem and happiness. When you learn to manage your emotions, you will understand that personal growth can only be the result of healthy image life. In the process of improving character and accepting certain life principles, a person achieves the desired results: the efficiency of his activities and efficiency increases.

I remember one of my patients - old Fred. For ten years he experienced severe, untreatable depression. Therefore, I was forced to stay in the hospital of the Center for the Study of Depressive Conditions all the time, shaking my whole body all day long and staring at one point. When I tried to talk to him, Fred looked at me sadly and muttered: “I'm dying, doctor, I'm dying.” The patient was in the hospital for so long that it began to seem to me that he would die of old age within its walls. One day he had a heart attack and was almost on the verge of death. The fact that he survived caused him bitter disappointment. After several weeks spent in the Heart Center, the patient returned to the Depression Research Center hospital.

Fred was treated with every antidepressant known at the time, and a number of experimental drugs were used, but his depression did not subside. Finally, as a last resort, Fred's doctor decided to use electroconvulsive therapy (ECT), a treatment used only when all other methods had failed. I had never used electroconvulsive therapy before, but I agreed to help this doctor. After the last, eighteenth electric shock, when Fred began to recover from the anesthesia, he looked around and asked me where he was. I told him that he was in the hospital and would now return back to the ward. I hoped that the patient would feel at least a little better, and asked how he was feeling. He looked at me and sadly muttered: “I’m dying.”

Then it became clear to me that I needed to look for more radical methods to combat depression, but which ones, I didn’t know. By that time, Dr. John Paul Braddy, chairman of the Department of Psychiatry at the University of Pennsylvania, invited me to work with Dr. Aaron T. Beck, one of the world's leading experts in the study of depression. Dr. Beck was developing a new revolutionary method of treating depression, which he called “cognitive therapy.”

As I mentioned earlier, the word “cognitive” simply describes what you are thinking and feeling at a given time. Dr. Beck's thesis was extremely simple.

1) When you are upset or depressed, your thoughts are illogical, everything is seen in an extremely negative light, and defeatist attitudes prevail.

2) With only a little effort, you can learn to deal with negative thoughts and correct your behavior.

3) When painful symptoms subside, your activities become productive again, happiness returns to you again, you begin to respect yourself again.

4) All this can be achieved in a relatively short period of time using corrective treatment methods.

It all seemed quite simple and obvious. Of course, my depressed patients thought about everything in an extremely pessimistic and distorted way. However, I was very skeptical that major depression, manifested in severe emotional disturbances, could be easily overcome with the help of the corrective program proposed by Dr. Beck. Overall this idea seemed too simple to me!

Annotation

We remind you that the slogan of the series “SELF-HELP”:

“If you don’t help yourself, then no one will help you!”

David Burns

Preface

A few words of gratitude

Introduction

Part one. Emotional Cognitive Therapy

Chapter first. A step forward in treating emotional distress

The first principle of cognitive therapy

Second principle

Third principle

Chapter two. Diagnosis of mood - the first stage of cognitive therapy

Table 2.1. BDI test

BDI test interpretation

Chapter three. Ways of developing a bad or good mood. Feelings and thoughts

1. Maximalism

2. General conclusion from individual facts

3. Psychological filtering of events

4. Disqualification of positive

5. Jumping inferences

6. Exaggeration and understatement

7. Conclusions based on emotions

8. “It could be”

10. Accepting responsibility for events beyond your control

Table 3.1. Types of disorders in the cognitive process

Answer Key

Feelings are not a fact

Part two. Practical use

Chapter Four. The first step to self-esteem

Increased self-esteem

A special method for increasing self-esteem

Chapter five. Laziness and the fight against it

Daily routine

Anti-procrastinator

Daily recording of dysfunctional thoughts

Positive forecast method

“But” is not a refutation

The Art of Self-Approval

Tasks that interfere with the cognitive process (CICP) and tasks that help the cognitive process (CPAP)

The chicken pecks at the grain

“I want to, but I shouldn’t”

Newton's first law

Clear representation of success

Count only what can be counted

“I can’t” analysis

"Can't Lose" System

What came first?

Chapter six. Verbal judo

Step One - Empathy

Self-control method

Generalization

Chapter seven. How do angry attacks affect the irritability quotient?

Navaco Anger Scale

Who makes you angry?

Develop a desire

Cool down your ardor

Imagination method

Change of rules

Learn to Expect Reasonably

Smart intrigues

Reduced liabilities

Negotiation strategy

Proper Sympathy

dress rehearsal

Ten rules you need to know about your anger

Chapter eight. How to deal with a guilt complex

The cycle of guilt

Guilty without guilt

1. Journaling Your Dysfunctional Thoughts Daily

2. Liability reduction method

3. Learn to hold your weapon

4. Method “Don't cry!”

5. Moray method

6. Developing perspectives

Part three. "Real" depression

Chapter Nine. Sadness is not depression

Disabled people

Dismissal

Losing a loved one

Sadness without worries

Part four. Self-defense and personal growth

Chapter ten. Root Causes

Dysfunctionality scale

Explanation of the SDF test

Chapter Eleven. OK

The essence of the problem

The path to independence and self-respect

Analysis of wins and losses

Fear of criticism - a firm “no”

No one is to blame for their own loneliness

After disapproval or rejection

Subconscious

Chapter twelve. Thirst for love

They don't ask for love

Loneliness and independence

Waiting for joy

Analysis of negative thoughts

Chapter thirteen. Work and personal advantages

Four Paths to Self-Esteem

Rational answers

Chapter fourteen. Try to be average. Quenching your thirst for excellence

Making mistakes is wonderful!

Part five. Hopelessness and suicide

Chapter fifteen. I choose life

Assessment of suicidality

Illogical premises to suicide

Part six. Daily stress

Chapter sixteen. How I put my beliefs into practice

Taming Hostility

Dealing with Ingratitude: The Woman Who Couldn't Say Thank You

Coping with uncertainty and helplessness: a woman who decided to commit suicide

Part seven. Physiology and mood

Chapter seventeen. Tips for treatment with antidepressants

In search of "black bile"

Drug therapy from a cognitive perspective

David Burns

Feeling good

New mood therapy

MOSCOW EVENING * PERSEY * ACT 1995

Feeling good: New mood therapy / Transl. from English L. Slavina - M.: Veche, Perseus, ACT, 1995. - 400 pages - (Self-Help) ISBN 5-7141-0092-1.

BBK 88.5 B 51 UDC 159.923

The series was founded in 1994 Translation from English L. Slavina

ISBN 5-7141-0092-1 (Veche) ISBN 5-88421-034-5 (Perseus) ISBN 5-88196-375-Х (ACT)

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

Preface

A few words about the development of cognitive therapy may be of interest to readers of this book. Soon after beginning my professional career as a practitioner in the field of traditional psychoanalytic psychiatry, I became enthusiastic about research that could empirically confirm Freud's theories regarding the treatment of depression. However, the results I obtained did not agree well with this theory. My search led to the emergence of a new theory, supported by numerous studies, about the causes of depression. Studies have shown that a person susceptible to depression seems to be “lost” to society due to inconsistency with generally accepted ideas and, accordingly, is doomed to the collapse of all hopes, deprivation, humiliation and trouble. Further experiments showed a significant difference between the self-esteem of a depressed person, his expectations and aspirations, on the one hand, and his actual achievements, often very underestimated, on the other. The conclusion I made was this: depression disrupts the process of comprehending a particular situation; A depressed person thinks negatively about himself, the people around him, and his future. Such pessimism affects a person's mood, motivations and relationships with other people and ultimately leads to the full range of psychophysiological symptoms characteristic of depression.