David and Jill Show #2 Tomorrow

David and Jill Show #2 Tomorrow

The David and Jill Show!

February 25, 2018, 3 PM Pacific Standard Time

Hi all!

The first David and Jill Show surpassed expectations and was great fun! Jill, as usual, was crisp and brilliant in responding to your questions, and we got wonderful feedback, with more than 1400 downloads already. Tune in at my public FB page tomorrow, Sunday February 25, at 3 PM for the second edition of our show live and ask questions on any mental health topic.  The show is aimed at therapists, patients, and the general public. If you can’t join us live, you can watch anytime that is convenient for you, since the shows are recorded on FB. You can find us on my public FB page.

Also, remember to register for the one-day David and Jill workshop on Sunday, May 20, 2018. It’s for mental health professionals. You’ll have a chance to learn the latest TEAM-CBT techniques and work on your own insecurities and feelings of self-doubt as well. We promise to bring roughly 60% of the audience into a state of joyous enlightenment, so don’t miss it!

David

Advanced, High-Speed TEAM-CBT for the Treatment of Depression and Anxiety:
A Workshop for Therapists with Drs. David Burns and Jill Levitt

The Weekly David and Fabrice Feeling Good Podcast

Fabrice and I hope you also enjoy our weekly Feeling Good Podcasts, and would encourage you can leave some positive comments for us and some five star ratings if you like what we’re doing! We are now enjoying nearly 40,000 downloads per month from listeners like you, from people all around the world. Thank you so much for your super support of our podcasts!

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076: Five Simple Ways to Boost Your Happiness–#3: Face a Fear

Simple for Sure–but Facing a Fear Requires Courage!

This will be the third Feeling Good Podcasts on five specific things you can do to boost your happiness. Today, David and Fabrice will talk about confronting something you fear, something you’ve been avoiding.

Most people have some fear or other. When I (David) wrote my book, When Panic Attacks, I counted up all the fears I’ve had in my life, and I came up with a list of at least 17 things I’ve feared at one point or another. I’ve had the fear of bees, dogs, horses, blood, heights, public speaking, cameras, and more. So I know very well the joy that results from facing and defeating, one of your fears. And although it’s SIMPLE to face your fears, it does require a LOT of courage, because you’ll have to endure some fairly intense anxiety.

The value of confronting a fear has been around for at least 2500 years, going back to the earliest teachings of the Tibetan Buddhists. In the modern era, it’s called Exposure Therapy, but it really hasn’t changed a great deal since the earliest times. There are two ways to face your fears–gradual exposure, where you confront the fear little by little, and flooding, where you do it all at once. Both strategies are equally effective. Personally, I prefer exposure, because you get it over with quickly. But sometimes, gradual exposure is more appealing, and it also works very well.

Why does exposure help? Why does can it boost your happiness?

First, when you face your fears, instead of running away, you will probably discover that the monster you’ve been running from has no teeth, and was just a distortion in your mind. And this not only creates relief, because your anxiety disappears, but mood elevation, because you feel empowered. Exposure is actually one of the four forms of spiritual enlightenment that I’ll be discussing in my new book (currently in progress.)

David gives a number of personal and clinical examples of how he overcame his own fears, including his intense fear of heights when he was in high school, as well as his intense social anxiety when he was teaching at a local Kaiser mental health clinic.  David also describes how he’s helped many colleagues or patients who felt shy and insecure around others.

In the final two podcasts in this “Boosting Happiness” series David and Fabrice will talk about how to change your distorted negative thoughts and beliefs when you’re feeling inadequate, or inferior, or simply “not good enough,” as well as how you can use the Five Secrets of Effective Communication to resolve a conflict and develop a deeper and more rewarding relationship with someone you care about!

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!

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At least one listener has had problems leaving an iTunes review from his i-phone, so Fabrice has created some simple to follow instructions if you need help.

 

 

Praise for TEAM-CBT

Praise for TEAM-CBT

Hi visitors and Feeling Good website members,

I got this fantastic email from a Feeling Good Podcast fan, and deeply appreciate the kinds words! I hope you enjoy reading it!

If you have never listened to the Feeling Good Podcasts with my wonderful host and colleague, Dr. Fabrice Nye, you can link to them right here on my website, and if you sign up in the upper right hand corner of this page, you’ll receive an email notice every time I publish a new blog.

David

Dear Dr. Burns,

I wanted to thank you. I have heard all your podcasts, and feel like I have  encountered an oasis in the field of psychology.

Of course the techniques are wonderful, but much more than that – the whole structure of TEAM is so natural to the movement of a therapy session. I really feel you have struck gold! It is exciting to see so many important elements of psychotherapy are brought together in such an elegant and harmonious framework.

Most of all, I thank you for your sincere attitude to give your patients the best treatment one can offer. This relentless pursuit is inspiring for me, as a fairly young therapist. Before, I felt somewhat discouraged in my work. Now I feel – yes, there are many things that don’t work, but I keep on trying to be a better therapist. Your clear frame of mind, of seeing it all as a challenge, really radiated from your podcast and it was uplifting for me.

I mostly work with young children (6-9), many of them with Autism. But still the spirit behind TEAM structure apply, and is as important with them. Anyway, now that I have discovered TEAM I feel eager to  accept older patients and deepen my learning of the practice as I go along.

I wish  you nothing but the true and final death of the ego, and all the  best wishes on the path to get there!

Yiftah

Thanks, Yiftah, for your incredibly kind and encouraging words, and for permission to share them here!

My live FB broadcasts have been moved to 3 PM Pacific (California) Time every Sunday afternoon. I hope you can join us! The show is for therapists and the general public alike. If you cannot join us live, you can download the shows and listen any time that’s convenient for you!

Tomorrow (Feb 18, 2018) you can hear the world premiere of the David and Jill show on my weekly FB Broadcast!

Feel free to submit questions you’d like me to cover in these shows. Your questions drive the discussion each Sunday afternoon!

David

How to Find My FB Broadcasts

Click on my Facebook tab on https://feelinggood.com/ if you’d like to watch me each week on my Live Facebook broadcast each Sunday afternoon around 3 p.m. PST. Make sure to “like” my Public Facebook page: https://www.facebook.com/DavidBurnsMD/ so you can watch it on my page or yours.

Join me as I answer mental health questions from viewers — therapists and non-therapists alike — from all over the world. Type your question in the Facebook feed and I’ll do my best to answer it.

If you miss the broadcast you can watch the saved videos on my Facebook page! Also, viewers can watch these Live Facebook broadcasts as well as other interesting TEAM-CBT videos on the Feeling Good Institute’s YouTube channel!

The David and Fabrice Feeling Good Podcasts

Fabrice and I hope you also enjoy our Feeling Good Podcasts, and also hope you can leave some positive comments for us and some five star ratings if you like what we’re doing! We are already enjoying 25,000 downloads per month from listeners like you. Thank you so much for your support of our podcasts!

Subscribe

At least one listener has had problems leaving an iTunes review from his i-phone, so Fabrice has created some simple to follow instructions if you need help.

 

Five TEAM-CBT Online Training Opportunities / David and Jill Show Premiers Tomorrow!

Five TEAM-CBT Online Training Opportunities / David and Jill Show Premiers Tomorrow!

World Premiere

The David and Jill Show!

February 18, 2018, 3 PM Pacific Standard Time

Hi all!

Tune in at my public FB page for the first edition of the David and Jill Show on my 3 PM Facebook Broadcast.  I’m not yet sure exactly what will happen, but we’ll certainly take questions from therapists as well as the general public on mental health issues. I have tremendous admiration for Dr. Jill Levitt, and I know you will greatly enjoy her as well. She is a highly skilled therapist and a world-class teacher. So make sure you tune in at 3 PM California time if you want to post your question live, or catch the recording at any time you want later in the week on my public FB page.

Also, see below for several upcoming training opportunities in TEAM-CBT, including a series on how to use TEAM with children, as well as the one day workshop with Jill and David on Sunday, May 20, 2018.

David

Five Upcoming TEAM-CBT Training Opportunities 

TEAM-CBT for depression and anxiety: A practical introduction for therapists with Dr. Jill Levitt, based on the work of Dr. David Burns

Comprehensive Live Online TEAM-CBT Training for Therapists Working with Children and Adolescents with Dr. Taylor Chesney

TEAM-CBT Skills, Training and Practice: A Case-Based Course with Daniel Mintie

Practical TEAM-CBT Methods for Depression, Anxiety and Unwanted Habits with Dr. Jill Levitt

Advanced, High-Speed TEAM-CBT for the Treatment of Depression and Anxiety: A Workshop for Therapists with Drs. David Burns and Jill Levitt

Click on my Facebook tab on https://feelinggood.com/ if you’d like to watch me each week on my Live Facebook broadcast each Sunday afternoon around 3 p.m. PST. Make sure to “like” my Public Facebook page: https://www.facebook.com/DavidBurnsMD/ so you can watch it on my page or yours.How to Find My FB Broadcasts

Join me as I answer mental health questions from viewers — therapists and non-therapists alike — from all over the world. Type your question in the Facebook feed and I’ll do my best to answer it.

If you miss the broadcast you can watch the saved videos on my Facebook page! Also, viewers can watch these Live Facebook broadcasts as well as other interesting TEAM-CBT videos on the Feeling Good Institute’s YouTube channel!

The David and Fabrice Feeling Good Podcasts

Fabrice and I hope you also enjoy our Feeling Good Podcasts, and also hope you can leave some positive comments for us and some five star ratings if you like what we’re doing! We are already enjoying 25,000 downloads per month from listeners like you. Thank you so much for your support of our podcasts!

Subscribe

At least one listener has had problems leaving an iTunes review from his i-phone, so Fabrice has created some simple to follow instructions if you need help.

075: Five Simple Ways to Boost Your Happiness–#2: Do Something You’ve Been Putting Off

075: Five Simple Ways to Boost Your Happiness–#2: Do Something You’ve Been Putting Off

Note: I am republishing this because I published it in the wrong category last time. You have likely already received it, and if so, ignore this new version, as it is the same. I apologize for my error! david

Use the Anti-Procrastination Sheet!

This the second of five Feeling Good Podcasts on simple things you can do to boost your happiness. Procrastination is one of the most common causes of unhappiness, and this bad habit is almost universal. We all put off the tasks we dread because they make us anxious, and because we’re tempted to do other things that are way more rewarding. But the longer you procrastinate, the worse you feel, and this robs you of motivation. As a result, you fall into a vicious cycle where procrastination triggers negative feelings like depression, anxiety, and guilt, and your negative feelings, in turn, reduce your motivation and trigger more procrastination. A vicious cycle.

Fabrice and I are going to show you how to break the cycle and boost your happiness. To get started, please think of ONE thing you’ve been procrastinating on. It could be anything, such as working on your taxes, cleaning your garage, filing papers, working on a paper or presentation you’ve been avoiding, reading something you have to read for school or work–anything at all.

Now I want to ask you a question. Would you like to overcome the procrastination so you can get started on that task? If your answer is no, you can come back and listen later when you do want to solve this problem.

If the answer is yes, then I have a second question for you. WHEN would you like to overcome your procrastination and get started? Today? Or later on?

If your answer is today, then we’re ready to rumble. If you say, “tomorrow,” or some later time, then I’d encourage you to come back to this podcast when you are ready to solve the problem. I can ONLY help you overcome your procrastination today! NOT tomorrow.

Finally, I want to know if you’d be willing to devote a very small amount of time to getting started TODAY. I’m asking you to invest something like five minutes, and I’m also asking you to agree to limit your work this small amount of time. This is crucial, because if you tell yourself you have to do the entire job, that may take hours, and you’ll probably feel so overwhelmed that you won’t do a thing!

Finally, I want to know if you’d be willing to get started for five minutes even if you’re not “in the mood,” and even if you’re completely unmotivated, and EVEN if the very thought of the task makes you anxious and guilty. If the answer is YES, then we’ve got a deal. But if you want to wait for the motivation, I urge you to turn off the podcast and come back to it at some later time.

One philosophical principle is the approach we’re going to teach you is NOT to wait for motivation. Most procrastinators think that motivation comes first, followed by productive action, but this is an illusion, because you’ll probably NEVER feel motivated to do some awful task you’ve been putting off. If you’re waiting for motivation, you’ll be waiting forever!

As I wrote in my first book, Feeling Good: The New Mood Therapy,  highly productive people know that ACTION comes first, followed by motivation. In other words, you have to get started on some task before you’ll feel motivated. You’re not entitled to feel motivated until you’ve start accomplishing something! Waiting for motivation is the trap that keeps your procrastination alive and prospering.

I’m going to make things simple for you using a tool I created years ago called the Anti-Procrastination Sheet! To make this podcast experiential, think about the specific task you’ve been putting off, like filing papers, preparing your taxes, cleaning the garage, a paper or report you have to prepare–anything at all.

Now take a look at the Anti-Procrastination Sheet. As you can see, it has five vertical columns, but they’re different from the columns on the Pleasure Predicting Sheet that we discussed in last week’s podcast. In the first column you break the task into small, or even tiny, steps, and number them. Make sure that each step can be completed quickly and easily–for example 30 seconds, or a minute or two.

You don’t have to outline the entire task, just the first four or five steps. And make sure the steps are small enough so you can complete all or most of them in five minutes or so. The philosophy behind this is called “little steps for big feats!” If you aim to do just a little, you may end up doing a great deal. But if you aim to do it all at once, the odds are high that you’ll just end up procrastinating, because the task will seem overwhelming.

After you’ve outlined the first few steps, predict how satisfying or rewarding each step will be in the second and third columns, on a scale from 0% (not at all satisfying) to 100% (tremendously satisfying.) Make sure you complete this column before you do the activity. And make sure you do it on paper, and not just in your head!

Now complete the first step, and indicate how satisfying and rewarding it turned out to be on the same scale, from 0% to 100% in the fourth and fifth columns. That’s all there is to it! Now do the same thing for the second step of the task.

You are welcome to print the attached copy and use it personally, but distribution or reproduction electronically is not permitted. Therapists who want to use this and hundreds of other assessment and treatment tools can purchase my Therapist’s Toolkit–you’ll find the order form on my website, www.feellinggood.com.

Now I’ll show you how the Anti-Procrastination Sheet works using a personal example of a task I hate and typically put off–and since this is something that I’m procrastinating on right now, we’ll see if the method works!

The task I’ve selected is listing my business expenses for our annual meeting with the accountant who prepares our taxes. This is something I always put off because it seems hard, boring, and anxiety-provoking.

Throughout the year, I save my receipts in file folders for various types of expenses–mailing expenses, professional entertainment expenses, software expenses, and so forth. So I have to list and total up all the expenses in each category, which involves a lot of busy work. I also have to do some complicated things like downloading our yearly charge card business expenses so I can list them as well, and I also have to download my PayPal receipts for sales of Therapist’s Toolkits and other things I sell on my website. And I nearly always have to call the help lines to figure out how to do the downloading, since I find it a bit complicated and confusing.

Yuck! No fun!

Take a look at my Anti-Procrastination Sheet. As you can see, I listed the first five steps of this task, beginning with something really simple–turning on the computer.  I made sure the next four steps were reasonably quick and easy, too.

Then I predicted how difficult and satisfying the first step would be, on a scale from 0 (not at all difficult or satisfying) to 100 (extremely difficult or satisfying. As you can see,  I did not expect it to be especially difficult or satisfying, since I turn on my computer all the time. But I thought it might be slightly satisfying because I could tell myself, “hey, I just got started!”

Next, I made my difficulty and satisfying predictions for the next four steps. Again, my estimates for the difficulty of each step were fairly low, as were my expectations of satisfaction, as you can see.

Once you’ve listed the first few steps and predicted how difficult and satisfying each step will be, go ahead and complete the first step, and record how satisfying and difficult it turned out to be in the third and fourth columns, on the same scale from 0 to 100. As you can see, my predictions for the first step were fairly accurate. It wasn’t at all difficult, but it was twice as satisfying as I had anticipated.

Then, I got a little boost in my mood–since I was facing the task I’d been putting off–and completed the next four steps, which were surprisingly easy, and somewhat more satisfying than I had predicted, as you can see. I’m sure you’ve heard the old Buddhist proverb that the longest journey begins with a single step–or, if you’re using the Anti-Procrastination Sheet, three or four small steps!

That’s all there is to it! Give it a try and email us to tell us how it worked for you!

Now let’s just suppose you’re not sold on what Fabrice and I have been teaching you in this podcast, and you’re telling yourself, “Oh, this is too hard for me, I just can’t get myself to outline the task on the Anti-Procrastination Sheet.” What should you do then?

Well, I have a suggestion for you, and another cool tool you can use. My suggestion is to stop telling yourself, “I can’t,” because this is not a valid statement. It isn’t true that you CAN’T get yourself to use the Anti-Procrastination Sheet. For example, if I held a gun to your head and told you to outline a task you’ve been putting off, you’d suddenly discover that you CAN do it!

But what is at issue here is that you may not WANT to do get started–for a whole variety of reasons! If that’s where you’re at, I would suggest that you list all the really GOOD reasons NOT to use the Anti-Procrastination Sheet today.

In fact, you may not even want to do that, so Fabrice will do it for you, and you can just look at this list that he and I came up with:

Really GOOD Reasons to Keep Procrastinating

  • Tomorrow will be a better day
  • I need more sleep
  • There’s something really good on TV right now
  • I’m not in the mood
  • I’ve done enough work for the day
  • I need some time to relax
  • It’s not necessary to do it right now
  • It will take too much time
  • It will be too hard
  • It will be too upsetting
  • I have other more important things to do.

Once you’ve complete your lists, or simply reviewed the list that Fabrice and I created for you, I would like to ask you this question: “Given all those many wonderful  advantages and benefits of procrastination, and all the really good reasons NOT to get started right now, why in the world would you want to get started? Your procrastination makes all the sense in the world!”

Oh, I forgot to tell you how my own Anti-Procrastination Sheet worked out for me. Doing the first few steps got me into a flow, and over the next several days, I completed the entire task fairly easily, working a couple hours a day, even without having to outline any more steps on my Anti-Procrastination Sheet. I’m ready for the meeting with our accountant, and my wife informed me that I’m actually a month ahead of schedule. The whole secret was getting started, taking that first small step.

And DID it boost my happiness? Absolutely! I feel relieved, proud,and happy with what I’ve accomplished. That awful chore is no longer a heavy stone I have to carry around on my shoulders all day long! No guilt, either!

Next week, we’ll have another cool and simple tool you can use to boost your happiness–by confronting a fear. You may have a phobia, like the fear of cats or dogs, or heights. Or perhaps you’re shy and fear opening up in groups of people, or maybe you have public speaking anxiety. Since I’ve had and defeated tons of fears in my life, and since I’ve had thousands of therapy sessions with individuals struggling with every conceivable form of anxiety, this is one my favorite topics. I can’t wait to see you at next week’s Feeling Good Podcast!

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

Subscribe

At least one listener has had problems leaving an iTunes review from his i-phone, so Fabrice has created some simple to follow instructions if you need help.

 

Live Facebook Broadcast Today: Helping Trauma Victims with TEAM-CBT

Live Facebook Broadcast Today: Helping Trauma Victims with TEAM-CBT

Hi visitors and Feeling Good website members,

In today’s live FB Broadcast at 3 PM pacific time, I will answer a question about treating trauma patients with TEAM-CBT. Here are some resources for those who want to explore this more deeply. You will find three helpful links, including a link to live therapy with an individual experiencing a severe trauma.

You can link to the broadcast at my public FB page and ask questions related to mental health. The show is for three categories of listeners:

  • Mental health professionals
  • Patients
  • General public

If you are in one of those categories, you’d be welcome to join! You can also listen to the broadcast later in the week as well.

There is no such thing as a “stupid question.” I won’t always know the answer, but I’m always happy to share my thinking, and sometimes a good story as well.

Next Sunday at 3 PM will be the first edition of the David and Jill show! It will be my same weekly live FB Podcast, but I will be joined by Jill Levitt, PhD who I teach with at Stanford every Tuesday. Some of you will remember her from the live therapy with Mark about a year ago–she was my co-therapist for that magical session. I just love working with Jill, and I know you will find her to be inspiring, too! She is a terrific teacher!

Thanks!

David

 

My live FB broadcasts have been moved to 3 PM Pacific (California) Time every Sunday afternoon. I hope you can join us! The show is for therapists and the general public alike. If you cannot join us live, you can download the shows and listen any time that’s convenient for you!

Feel free to submit questions you’d like me to cover in these shows. Your questions drive the discussion each Sunday afternoon!

David

How to Find My FB Broadcasts

Click on my Facebook tab on https://feelinggood.com/ if you’d like to watch me each week on my Live Facebook broadcast each Sunday afternoon around 3 p.m. PST. Make sure to “like” my Public Facebook page: https://www.facebook.com/DavidBurnsMD/ so you can watch it on my page or yours.

Join me as I answer mental health questions from viewers — therapists and non-therapists alike — from all over the world. Type your question in the Facebook feed and I’ll do my best to answer it.

If you miss the broadcast you can watch the saved videos on my Facebook page! Also, viewers can watch these Live Facebook broadcasts as well as other interesting TEAM-CBT videos on the Feeling Good Institute’s YouTube channel!

The David and Fabrice Feeling Good Podcasts

Fabrice and I hope you also enjoy our Feeling Good Podcasts, and also hope you can leave some positive comments for us and some five star ratings if you like what we’re doing! We are already enjoying 25,000 downloads per month from listeners like you. Thank you so much for your support of our podcasts!

Subscribe

At least one listener has had problems leaving an iTunes review from his i-phone, so Fabrice has created some simple to follow instructions if you need help.

 

Help for Depressed Teens

Help for Depressed Teens

Hi visitors and FeelingGood.com members,

A colleague and former student, Jacob Towery, MD, has written an excellent book on depression for teenagers called The Antidepressant Book, now available in audio as well as in print. If you know of a depressed adolescent or teenager, this might be helpful. Check it out on the brief video below!

David

 

My live FB broadcasts have been moved to 3 PM Pacific (California) Time every Sunday afternoon. I hope you can join us! The show is for therapists and the general public alike. If you cannot join us live, you can download the shows and listen any time that’s convenient for you!

Feel free to submit questions you’d like me to cover in these shows. Your questions drive the discussion each Sunday afternoon!

I did not broadcast yesterday, February 4th, 2018, due to the Superbowl, a kind of national holiday in the US, but will broadcast again next Sunday, the 11th.

How to Find My FB Broadcasts

You just go to my public facebook page. Click on my Facebook tab on https://feelinggood.com/ if you’d like to watch me each week on my Live Facebook broadcast each Sunday afternoon around 3 p.m. PST. Make sure to “like” my Public Facebook page: https://www.facebook.com/DavidBurnsMD/ so you can watch it on my page or yours.

Join me as I answer mental health questions from viewers — therapists and non-therapists alike — from all over the world. Type your question in the Facebook feed and I’ll do my best to answer it.

If you miss the broadcast you can watch the saved videos on my Facebook page. Also, viewers can watch these Live Facebook broadcasts as well as other interesting TEAM-CBT videos on the Feeling Good Institute’s YouTube channel!

The David and Fabrice Feeling Good Podcasts

Fabrice and I hope you also enjoy our weekly Feeling Good Podcasts, and also hope you can leave some positive comments for us and some five star ratings if you like what we’re doing! We are now enjoying 40,000 downloads per month from listeners like you. Thank you so much for your support of our podcasts!

Subscribe

At least one listener has had problems leaving an iTunes review from his i-phone, so Fabrice has created some simple to follow instructions if you need help.