093: 50 Methods in 50 Minutes! (Part 1)

093: 50 Methods in 50 Minutes! (Part 1)

How to Break Out of a Bad Mood

Hi Everybody!

For a long time, Fabrice has wanted to do a show on my list of “Fifty Ways to Untwist Your Thinking” called “Fifty Ways in Fifty Minutes.” So we finally did it, and it was fun!

If I’m helping you overcome depression or anxiety, I’ll ask you to fill out a Daily Mood Log, so you can list your negative thoughts and feelings at some specific moment when you were upset. You may be thinking, “I’m a failure,” or “I should not have made that mistake,” or “I’m unlovable.”

Your negative thoughts will nearly always be distorted, but you’ll still believe them, and that’s why you’re feeling depressed and anxious. And the moment you discover that your negative thoughts aren’t true, you’ll immediately feel better. But that’s not going to be easy, because you’ve probably been giving yourself the same negative messages for years, or even decades.  And friends and family members, and even your therapist, may have been trying, unsuccessfully, to talk you out of them.

That’s why I’ve developed more than fifty methods to help you crush the negative thoughts at the heart of your suffering. So today, you’ll take a look at the landscape!

However, it took two fifty-minute shows to cover all the methods. In today’s episode, David and Fabrice describe and discuss 24 of the 50 techniques, which fall in the following categories:

  1. Basic Techniques
  2. Compassion-Based Techniques
  3. Truth-Based Techniques
  4. Logic-Based Techniques
  5. Semantic Techniques
  6. Quantitative Techniques
  7. Humor-Based Techniques
  8. Role-Playing Techniques
  9. Philosophical / Spiritual Techniques
  10. Visual Imaging Techniques

Next week we will complete the remaining 26 techniques on the list.

Why are there so many techniques? Well, if someone has a negative thought, like “I’m a hopeless case,” or “I’m a worthless human being,” you never know what technique will be effective for that person. So the philosophy is: fail as fast as you can. That’s because the faster you fail, the faster you’ll get to the technique that will change your life!

Hope you enjoy today’s podcast!

* Copyright © 2018 by David D. Burns, MD

 

Fabrice and I hope you like our Feeling Good Podcasts, and also hope you can leave some positive comments for us and five star ratings if you like what we’re doing!

Subscribe

Attend a Summer Intensive!

This year, I am offering a July summer intensive in Whistler, Canada, and one in August at the South San Francisco Conference center. The intensives are almost always my most exciting and fun workshops of the year. Hope you can join us at one of these locations.

Here are some details:

Advanced Cognitive Behavioral Therapy: 

A Four-Day Intensive Training in TEAM-CBT

July 3 – 6, 2018 Whistler, BC, Canada

For more information, contact Jack Hirose & Associates Inc.
Phone: 604.924.0296, Toll-free: 1.800.456.5424

* * *

High Speed, Drug Free Treatment of Depression and Anxiety Disorders–

A Four-Day

Advanced TEAM-CBT Intensive

August 6 – 9, 2018, South San Francisco Conference Center, California

For more information, click here, or call IAHB.org at 800-258-8411

If you can only attend one of my workshops, consider attending one of these intensives!

 

 

 

Dating Strategies, Today, on FB Live, Sunday, June 17, 2018 at 3 PM PST!

Dating Strategies, Today, on FB Live, Sunday, June 17, 2018 at 3 PM PST!

Dating and Flirting Strategies

Dr. David Burns and Kyle Jones

This week I will have another fantastic special guest, Kyle Jones, a third-year PhD student in Clinical Psychology at Palo Alto University. Kyle and I will discuss common dating errors and how to avoid them. We will also discuss successful dating strategies, including how to make the first move, how to overcome the fear of rejection or being alone, how to deal with people who give you the run-around, and more!

Kyle helped me with the full day Intimacy Workshop for the local chapter of the California Association of Marriage and Family Therapists on Friday, and was superb! Of course, before you can use the Five Secrets of Effective Communication to deepen any relationship, you have to have someone to connect with! That is quite a different challenge, requiring a different set of methods.

When I was in clinical practice, nearly 60% of my patients were not in intimate relationships, so this was one of most popular therapy topics–how to play the dating game so you can find someone to love.

Today’s broadcast, like most, will be for therapists and for the general public. However, it will be pretty “down to earth,” and not at all academic. We will be teaching things they did not teach us during medical school or psychiatric residency.

Your official “textbook” for these dating presentations will be my book, Intimate Connections, which you can purchase at Amazon.com.

 

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* * *

Coming in July and August, 2018.

My summer intensives will be here soon! Two great locations!

Register Now!

Advanced Cognitive Behavioral Therapy:
A Four-Day Intensive Training in TEAM-CBT

 July 3 – 6, 2018
Whistler, BC, Canada

For more information, contact Jack Hirose & Associates Inc.
Phone: 604.924.0296, Toll-free: 1.800.456.5424

OR

High Speed, Drug Free Treatment of Depression and Anxiety Disorders–
A Four-Day TEAM-CBT Intensive

August 6 – 9, 2018
South San Francisco Conference Center, California

For more information, click here or call 1-800-258-8411

The summer intensives are nearly always my BEST workshops of the year. If you can only attend one of my workshops, make it one of the intensives!

David

Coming Soon: Dr. Burns’ Awesome Summer Intensive in San Francisco

Coming Soon: Dr. Burns’ Awesome Summer Intensive in San Francisco

Coming in August!

David’s Amazing Summer Intensive

TEAM-CBT for Depression and Anxiety Disorders

August 6 – 9, 2018 at the
South San Francisco Conference Center

For more information, click here, or call IBH.com at 800-258-8411

Here are just a few of the really cool things about this workshop:

  • Rapid Recovery for Depression and Anxiety Disorders. You’ll learn state-of-the-art cognitive, behavioral, and motivational treatment techniques for depression and all of the anxiety disorders.
  • Melt Away Resistance and Boost Patient Motivation. The innovative anti-resistance techniques that Dr. Burns has created now make incredibly rapid recovery a possibility for most patients, including individuals struggling with chronic depression and anxiety disorders.
  • Practice and Personal Feedback. You will have the chance to practice in small groups and get immediate feedback and personal grooming from Dr. Burns and his colleagues from his weekly training group at Stanford.
  • Live Demonstration. There will be a live demonstration of TEAM-CBT with an audience volunteer on the evening of day 1. Dr. Jill Levitt, who teaches with David at Stanford, will be David’s co-therapist. All of the live demonstrations in recent years have been jaw-dropping and inspirational!
  • Solo Flight. You’ll get a chance to practice TEAM-CBT in real time on day 3. This will be a challenging but rewarding “solo flight.”
  • Personal Work. You will be able to do your own personal work during the workshop.
  • Relapse Prevention Training (RPT). TEAM-CBT aims for rapid, dramatic, and lasting recovery.
  • Advanced Empathy Training. You’ll improve your empathy skills.
  • Fun and Schmoozing. You will have abundant opportunities to schmooze, network, and have fun.
  • TEAM-CBT Certification. Attending this workshop will make you eligible for Level 1 TEAM-CBT Certification by the Feeling Good institute in Mt. View, California.
  • Earn 32 CE/CME Credits. Please visit IBH.com for details.
  • Free lunches on days 1 and 3 with special presentations by Sunny Choi, who uses TEAM-CBT in a multi-cultural setting with individuals with limited resources, and Vandana Aspen, PhD, who will speak on new approaches to eating disorders.
  • And much more.

If you can only attend one of my workshops this year, the South San Francisco August intensive is the one to attend! I hope to see you there!

Register Now!

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David Burns, MD

 

 

Coming Soon: Dr. Burns’ Awesome Summer Intensive in Whistler, BC

Coming Soon: Dr. Burns’ Awesome Summer Intensive in Whistler, BC

Coming in July!

David’s Amazing Canadian Summer Intensive

Advanced Cognitive Behavioral Therapy
for Depression and Anxiety Disorders 

A Four-Day Intensive Training in TEAM-CBT

July 3 – 6, 2018

In Gorgeous Whistler, BC

For more information, contact Jack Hirose & Associates Inc.
Phone: 604.924.0296, Toll-free: 1.800.456.5424

Here are just a few of the really cool things about this intensive:

  • Rapid Recovery for Depression and Anxiety Disorders. You’ll learn state-of-the-art cognitive, behavioral, and motivational techniques for depression and all of the anxiety disorders.
  • Melt Away Resistance and Boost Patient Motivation. The innovative anti-resistance techniques that Dr. Burns has created now make incredibly rapid recovery a possibility for most depressed and anxious patients.
  • Practice and Personal Feedback. You will have the chance to practice in small groups and get immediate feedback and personal grooming from Dr. Burns and Mike Christensen, a tremendously skillful TEAM-CBT therapist and trainer.
  • Live Demonstration. There will be a live demonstration of TEAM-CBT with an audience volunteer on the morning of day 2. Mike Christensen will be Dr. Burns’ co-therapist. All of the live demonstrations in recent years have been incredibly inspirational!
  • Personal Work. You will be able to do your own personal work on the last day of the workshop using the Externalization of Voices and Acceptance Paradox.
  • Relapse Prevention Training. You’ll learn how to do Relapse Prevention Training (RPT).
  • Advanced Empathy Training. You’ll improve your empathy skills.
  • Fun and Schmoozing. You will have abundant opportunities to schmooze, network, and have fun.
  • Hiking with Mike and David. Although there will be no evening sessions, Dr. Burns and Mike Christensen will organize evening hikes following the workshop. You’ll have the chance to ask questions, do personal work, and receive case consultations.
  • TEAM-CBT Certification. Attending this workshop will make you eligible for Level 1 TEAM-CBT Certification by the Feeling Good institute in Mt. View, California.
  • Earn Continuing Education Credits
  • Complimentary Lunch on Days 1 & 3
  • And much more.

If you can only attend one of my workshops this year, this is the one to attend!

Register Now!

Move Fast for the Early Bird Rate—Only $620.00 US + 5% GST tax

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David and Mike Christensen

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David Burns, MD

 

 

Dr. Burns’ Intimacy Training Workshop

Dr. Burns’ Intimacy Training Workshop

Do you have clients or loved ones who

  • Never listen?
  • Refuse to talk or open up?
  • Unfairly criticize you?
  • Constantly complain but ignore your efforts to help?
  • Are narcissistic, controlling, or self-centered?
  • Are resistant and oppositional?
  • Are overwhelmingly depressed, panicky, angry, or hopeless?

Would you like to enjoy greater satisfaction in your clinical work and more loving relationships with the people you care about? 

Attend this Exciting Workshop this Friday—

A Day of Intimacy Training!

HOW TO DEVELOP STRONGER, DEEPER RELATIONSHIPS WITH CLIENTS, COLLEAGUES, AND LOVED ONES

by David Burns, MD, with Kyle Jones

Friday, June 15th, 2018 in Mt. View, California

 9:00 AM – 4:00 PM
Michael’s at Shoreline
2960 N. Shoreline Blvd.
Mountain View, CA 94043

Sponsored by the Santa Clara Valley Chapter of CAMFT
(California Association of Marriage and Family Therapists)

In this exciting workshop, you’ll learn how to develop more meaningful and rewarding relationships with your clients as well as the people you care about the most, and you’ll get plenty of helpful feedback while you learn. I’ll be joined by the brilliant and totally wonderful Kyle Jones, a 3rd year PhD student at Palo Alto University. Although I’ll be doing the main teaching, Kyle will help me provide helpful feedback to all of you during the small group exercises.

In the morning, we’ll focus on dealing with challenging, difficult clients, and in the afternoon, we will take on a far greater challenge: how to deal with challenging, difficult loved ones!

All of that plus:

  • Free breakfast
  • Free lunch
  • 6 CE credits
  • Lots of fun while learning!

Register Now!

Click here for registration and further details

KPJ one to use

Kyle Jones

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David Burns, MD

Solution to David’s Tuesday Tip #9*

Solution to David’s Tuesday Tip #9*

This was yesterday’s paradoxical tip of the day–

Once you develop unconditional self-esteem, try to get rid of it as soon as possible!

Here’s the scoop on self-esteem–there is no such thing! It’s just a buzz word, a marketing word. But still, lots of people complain of “low self-esteem” and they want–and deserve help. In fact, it says so right on the cover of my book, Feeling Good: “Feeling good feels wonderful. You owe it to yourself to FEEL GOOD!”

But if you’re depressed and feeling worthless, how do you do this? First, let’s see what people mean when they say they need better “self-esteem.”

When people say they have low self-esteem, what they really mean is that they are feeling depressed and criticizing themselves with a lot with distorted Negative Thoughts containing “Should Statements,” “All-or-Nothing Thinking,” “Self-Blame,” and other cognitive distortions. For example, you may tell yourself, “I’m a failure,” “I’m unlovable,” “I should be better than I am, ” or “I’m not good enough.” These kinds of thoughts trigger feelings of inferiority, hopelessness, and shame, as well as depression, anxiety, defectiveness, and loneliness.

In my books, such as Feeling Good, or in my Feeling Good Handbook, I describe many powerful techniques that can help you (or your patients) combat and crush these kinds of negative thoughts. In my new book, Feeling Great, I will include many additional techniques that are also mind-boggling, techniques that can trigger rapid recovery.

However, the goal is not to become an especially “worthwhile” or “superior” human being, but rather to accept yourself as a flawed human being in the spirit of joy, peace, humor, gratitude and even jubilation. Life can be pretty fantastic when you’re not putting yourself down all the time. In fact, when you suddenly “wake up” from the trance of depression and anxiety, you may discover that you’re so busy having fun and enjoying life and other people that you don’t want to waste any time worrying about or pursuing “self-esteem.”

I lost my self-esteem years ago jogging home from the train station in Bryn Mawr, Pennsylvania after work. It was a tremendous relief to finally get rid of it. It seemed to kind of fall off, and instead of stopping to look for it, I started jogging faster. After a few more steps my “self” fell off as well, and that was even better! I think my self-esteem and “self” may both still be on the side of the road somewhere between the train station and the house where my family and I used to live in Gladwyne, Pa.

Well, this may not make sense, so I’ll stop babbling, but all will be explained in my new book. What it boils down to is something I learned from my late cat and beloved friend, Obie. Obie was not special, he was just an ordinary feral cat we adopted, and I was not special, either–but when Obie and I hung out together, the heavens opened up. I learned that when you no longer need to be “special,” life becomes special.

Obie 1

I just returned from four days of teaching in Canada, and I’m a bit tired. So I think I’ll stop writing and just hang out with our new little kitty, Miss Misty, who was gifted to us by a kind neighbor when we lost our dear Obie in the middle of the night about a year ago. I am still grieving his loss.

I plan to stroke Miss Misty’s belly while she likes on her back in a few minutes. She loves that, and purrs loudly, and it gives me tremendous joy, too! Miss Misty also has no”self” or “self-esteem,” but wanted me to tell you she’s about as happy as happy can be without them!

Here’s the best photo I have of her right now, but I’ll try to get a more glamorous photo for you, as she is very very pretty, with colorful deep eyes and gorgeous silky black fur. I make up love songs and sing to her all the time. She smiles and blinks her eyes while I sing, even though my singing voice is fairly terrible, and I just make up the words while I’m singing.

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Thanks!

David

* Copyright © 2018 by David D. Burns, MD.

Hey, I have a really great, all-new workshop coming on Friday of this week, right here in California. You still have time to register if you move fast.

A Day of Intimacy Training!

HOW TO DEVELOP STRONGER, DEEPER RELATIONSHIPS WITH CLIENTS, COLLEAGUES, AND LOVED ONES

Friday, June 15th, 2018 in Mt. View, California

9:00 AM – 4:00 PM
Michael’s at Shoreline
2960 N. Shoreline Blvd.
Mountain View, CA 94043

Sponsored by the Santa Clara Valley Chapter of CAMFT
(California Association of Marriage and Family Therapists)

In this exciting workshop, you’ll learn how to develop more meaningful and rewarding relationships with your clients as well as the people you care about the most, and you’ll get plenty of helpful feedback while you learn. I’ll be joined by the brilliant and totally wonderful Kyle Jones, a 3rd year PhD student at Palo Alto University. Although I’ll be doing the main teaching, Kyle will help me provide helpful feedback to all of you during the small group exercises.

In the morning, we’ll focus on dealing with challenging, difficult clients, and in the afternoon we will take on a far greater challenge: how to deal with challenging, difficult loved ones!

All of that plus:

  • Free breakfast
  • Free lunch
  • 6 CE credits
  • Lots of fun while learning!

Click here for registration and further details

* * *

Coming in August!

David’s TEAM-CBT Summer Intensive

August 6 – 9, 2018, South San Francisco Conference Center, California

For more information, click here, or call IAHB.org at 800-258-8411

Here are just a few of the really cool things about this intensive:

  • You will have the chance to practice techniques in small groups after I demonstrate each technique with a live demonstration in the front of the room.
  • You will get immediate feedback and personal grooming from me and from many of my colleagues from my weekly TEAM-CBT training group at Stanford. They’ll be there to help you, and I’ll be there to help you, too!
  • There will be a live demonstration on the evening of day 1. The amazing Dr. Jill Levitt will be my co-therapist. Last year’s live demonstration, and in fact all of them in recent years, have been jaw-dropping and incredibly inspirational!
  • You’ll get a chance to practice TEAM-CBT in real time the evening of day 3. This will be an incredibly challenging but rewarding “solo flight.”
  • You will be able to do your own personal work on the last day of the workshop using the Externalization of Voices and Acceptance Paradox. In previous workshops, at least 60% of the participants indicated they experienced jubilant enlightenment during this exercise. Their fears and insecurities suddenly vanished!
  • You’ll learn how to do Relapse Prevention Training (RPT).
  • You’ll learn how to improve your empathy skills.
  • You’ll learn tons of powerful cognitive, behavioral, and motivational treatment techniques for depression and all of the anxiety disorders.
  • You will have the abundant opportunities to schmooze with colleagues, network, and have fun.
  • You will have two fabulous free luncheon banquets featuring talks by Sunny Choi, LCSW, who is using TEAM-CBT successfully with an underserved population in primary care with limited resources and language skills (“I must apologize for my success.”), and the wonderful Vandana Aspen, PhD, who will speak on “New Treatment Strategies for Eating Disorders.”)
  • And much more.

If you can only attend one of my workshops this year, the South San Francisco August intensive is the one to attend!

092: Feeling Good Now

092: Feeling Good Now

David and Stephanie James, part 1

Hi everybody!

I recently did the first of three interviews with Stephanie James on her superb radio show and podcast, The Spark.  Here’s how Stephanie described the interview (with minor changes):

We have amazing power within us to change our thoughts, our feelings, our actions, and our lives.

This episode is an inspirational way to take control of your automatic negative thoughts today and transform them in order to create a more joyful present and a more fulling future.

Join us as we talk with the legendary Dr. David Burns about how we can break through the old thinking habits that bind us and begin to live a more happy, harmonious life where we can feel good now.

Stephanie is a superb therapist and dynamic radio personality from Colorado. It was an honor to be on her show. She is co-authoring a book on how to live a “spark-filled life.” It should be completed soon, so you’ll likely be hearing from Stephanie a lot next year!

Following the interview, Stephanie visited my Tuesday training group at Stanford and participated in one of our Feeling Good Podcasts with some students in the group. She suggested we might want to broadcast the Tuesday group live so that therapists from all over the world could join us. We are thinking about that, but will have to check with the powers that be to see if we could get permission to broadcast from Stanford, as well as our Tuesday group members who may have mixed feelings, due to the intensely personal nature of the training.

Let me know what you think about this idea!

My second interview with Stephanie was on the evolution of traditional Cognitive Behavioral Therapy (CBT) into the new TEAM-CBT. Fabrice and I will publish it for you shortly. My third interview with Stephanie will be on the interpersonal TEAM model—how to convert conflicted relationships into loving, rewarding ones.

* Copyright © 2018 by David D. Burns, MD

 

Fabrice and I hope you like our Feeling Good Podcasts, and also hope you can leave some positive comments for us and five star ratings if you like what we’re doing!

Subscribe

Attend a Summer Intensive!

This year, I am offering a July summer intensive in Whistler, Canada, and one in August at the South San Francisco Conference center. The intensives are almost always my most exciting and fun workshops of the year. Hope you can join us at one of these locations.

Here are some details:

Advanced Cognitive Behavioral Therapy: 

A Four-Day Intensive Training in TEAM-CBT

July 3 – 6, 2018 Whistler, BC, Canada

For more information, contact Jack Hirose & Associates Inc.
Phone: 604.924.0296, Toll-free: 1.800.456.5424

* * *

High Speed, Drug Free Treatment of Depression and Anxiety Disorders–

A Four-Day

Advanced TEAM-CBT Intensive

August 6 – 9, 2018, South San Francisco Conference Center, California

For more information, click here, or call IAHB.org at 800-258-8411

If you can only attend one of my workshops, consider attending one of these intensives!

 

 

 

Flirting Training, Part 1, tomorrow, on FB Live, Sunday, June 10, 2018 at 3 PM PST!

Flirting Training, Part 1, tomorrow, on FB Live, Sunday, June 10, 2018 at 3 PM PST!

Dating and Flirting Strategies with Angela Krumm, PhD

This week I will have a fantastic special guest, Angela Krumm, PhD, Clinical Director of the Feeling Good Institute in Mt. View, California (www.feelinggoodinstitute.com.) Angela and I will discuss successful dating strategies, including flirting training. If you watch the show live on my public FB page you can participate and ask questions during the show. Of course, you can watch the recording of the show anytime on my public FB page.

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Your official “textbook” for the dating presentations will be my book, Intimate Connections, which you can purchase at Amazon.com.

More Dating Strategies Next Week

Next week, my special guest will be the totally awesome Kyle Jones, and we will continue to discuss dating strategies, including how to make the first move, and more!

KPJ one to use

* * *

Hey, I am offering a really great, all-new workshop this coming Friday, right here in California. You still have time to register if you move fast.

A Day of Intimacy Training!

HOW TO DEVELOP STRONGER, DEEPER RELATIONSHIPS WITH CLIENTS, COLLEAGUES, AND LOVED ONES

Friday, June 15th, 2018 in Mt. View, California

9:00 AM – 4:00 PM
Michael’s at Shoreline
2960 N. Shoreline Blvd.
Mountain View, CA 94043

Sponsored by the Santa Clara Valley Chapter of CAMFT
(California Association of Marriage and Family Therapists)

In this exciting workshop, you’ll learn how to develop more meaningful and rewarding relationships with your clients as well as the people you care about the most, and you’ll get plenty of helpful feedback while you learn. I’ll be joined by the brilliant and totally wonderful Kyle Jones, a 3rd year PhD student at Palo Alto University. (You can see his photo above.) Although I’ll be doing the main teaching, Kyle will help me provide helpful feedback to all of you during the small group exercises.

In the morning, we’ll focus on dealing with challenging, difficult clients, and in the afternoon we will take on a far greater challenge: how to deal with challenging, difficult loved ones!

All of that plus:

  • Free breakfast
  • Free lunch
  • 6 CE credits
  • Lots of fun while learning!

Click here for registration and further details

* * *

Coming in July and August, 2018.

My summer intensives! Two great locations!

Register Now!

Advanced Cognitive Behavioral Therapy:
A Four-Day Intensive Training in TEAM-CBT

 July 3 – 6, 2018 Whistler, BC, Canada

For more information, contact Jack Hirose & Associates Inc.
Phone: 604.924.0296, Toll-free: 1.800.456.5424

OR

High Speed, Drug Free Treatment of Depression and Anxiety Disorders–
A Four-Day TEAM-CBT Intensive

August 6 – 9, 2018, South San Francisco Conference Center, California

For more information, click here or call 1-800-258-8411

The summer intensives are nearly always my best workshops of the year. If you can only attend one of my workshops, consider one of the intensives!

I greatly appreciate your support, and am trying to reach as many people as possible with my free blogs designed to help individuals struggling with depression, anxiety, relationship conflicts, and habits and addictions, as well as the therapists who treat them! If you like what you see, please share it with friends and encourage them to sign up right here on www.feelinggood.com. The sign-up widget is in the upper right hand corner of every page!

David