Good health. Good health - health and vigor is evident

⁰

1
Good
well-being
The New Mood Therapy
D
Burns
MOSCOW VECHE * PERSEUS * ACT 1995
Burns D. Feeling Good New Mood Therapy / Persian English. L. Slavina - M Veche, Perseus, ACT, 1995.- 400 p. (Self-Help) ISBN 5-7141-0092-1.
BBK 88.5 B 51 UDC 159.923 The series was founded in 1994 Translated from English by L. Slavin Publishers announce the acquisition of exclusive rights to publish in Russian the book of David D. Burns Good health. Any editions of this book published in Russian without an agreement with the publishers will be considered illegal. B 1590923000
ISBN 5-7141-0092-1 (Veche) ISBN 5-88421-034-5 (Perseus) ISBN X (ACT)
David D. Burns. feeling good. The New Mood Therapy
© 1980 by David D. Burns, M. D. All rights reserved.
© Edition in Russian. Perseus, Veche, ACT, 1995
© Translation. L. Slavin, 1995
© Decoration. Perseus, 1995 (5:)
Table of contents
Foreword.................................................................................................................................................... 3 A few words of thanks.................................................................................................................................. 4 Introduction. 5 Part one. Emotional Cognitive Therapy .................................................................................. 7 Chapter one. Stepping Forward with Emotional Disorder....................................................... 7 The First Principle of Cognitive Therapy. 8 The second principle. 8 The Third Principle.................................................................................................................................... 9 Chapter Two. Mood diagnostics - the first stage of cognitive therapy... 11 Table 2.1. test. 11 Interpretation of the test. 13 Chapter three. Ways of occurrence of bad or Have a good mood. Feelings and thoughts.. 15 1. Maximalism. 17 2. General conclusion from isolated facts .................................................................................................. 17 3. Psychological filtering of events ........................................................................................... 18 4. Disqualification of the positive.......................................................................................... 18 5. Leaping conclusions. 18 6. Exaggeration and understatement .............................................................................................................. 19 7. Inferences based on emotions. 19 8. It would be possible.................................................................................................................... 20 9. Labels. 20 10. Taking responsibility for events beyond your control. 20 Table 3.1. Types of disorders in the cognitive process. 21 Test. 22 Key to answers. 24 Feelings are not a fact....................................................................................................................... 24 Part two. Practical use. 25 Chapter Four. The first step to self-respect. 25

Increasing self-esteem. 27 A special method of raising self-esteem .................................................................. 28 Chapter five. Laziness and the fight against it.................................................................................................... 35 Daily routine of activities.................................................................................................. 40
The Anti-Procrastination.................................................................................................................................. 41 Daily Recording of Dysfunctional Thoughts.................................................................................. 42 The Positive Predictions Method.................................................................................................... 43 Non-Refutation................................................................................................................... 44 The Art of Self-Approval.................................................................................................................. 45 Cognitive Interfering Tasks (IMAT) and Cognitive Assistance Tasks (AFAP).............................................................................................. 46 Chicken Po pecks at the grain. 47 I want, but I don't have to.................................................................................................... 48 Newton's first law.................................................................................................................. 49 A clear vision of success.................................................................................................. 50 Consider only what counts.................................................................................................. 50 Analysis can't.......................................................................................................................... 51 The system can't fail. 52 What before. 52 Chapter six. Verbal judo. 54 Step one - empathy.................................................................................................................... 56 Method of self-control. 60 Generalization............................................................................................................................... 60 Chapter seven. How attacks of anger affect the coefficient of irritability .................................... 61 Scale of anger according to Navako .................................................................................................................. 62 Who makes you angry.......................................................................................................................... 63 Develop desire. 68 Cool down your ardor. 69 Imagination method.................................................................................................................... 70 Changing the rules. 71 Learn to Expect Wisely............................................... ................................................................... 72 Competent intrigues. 73 Reduction of liabilities. 74 Negotiation strategy.................................................................................................................................... 75 Proper empathy. 75 Dress rehearsal.................................................................................................................... 78 Ten rules to know about your anger................................................................................... 79 Chapter Eight. How to deal with the guilt complex. 80 The cycle of guilt............................................................................................................................................... 82 Guilty without guilt. 83 1. Daily Recording of Dysfunctional Thoughts.................................................................... 84 2. The Reduce Commitment Method............................................................................................. 85 3. Learn to Hold Your Weapon............................................................................................. 88 4. The Don't Cry Method.......................................................................................................... 89 5. Morey's Method............................................................................................................................. 90 6. Developing Perspectives................................................................................................... 91 Part Three. Real Depressions.................................................................................................................... 92 Chapter Nine. Sadness is not depression.............................................................................................. 92 Death. 93 Disabled people. 94 Dismissal.................................................................................................................................... 96 Loss of a loved one. 100

Sorrow without feelings .............................................................................................................. 101 Part four. Self-Defense and Personal Growth .................................................................................. 102 Chapter Ten. root causes. 102 Dysfunctionality Scale............................................................................................................... 105 Dysfunctionality Scale.................................................................................................................... 106 Explanation of the FDF Test............................................................................................................. 108 Chapter Eleven. Approval .................................................................................................................. 110 The essence of the problem .................................................................................................................. 112 The path to independence and self-respect. 113 Analysis of victory over defeats.................................................................................................... 113 Fear of criticism is a firm no. 114 No one is to blame for their own loneliness. 115 After disapproval or rejection. 117 Subconscious.................................................................................................................................... 117 Chapter Twelve. Thirst for love. 118 Don't ask for love. 118 Loneliness and Independence.................................................................................................... 119 Expectation of Joy.................................................................................................................... 121 Analysis negative thoughts. 122 Chapter thirteen. Work and personal dignity. 123 Four Paths to Self-Respect.................................................................................................................. 127 Rational Answers. 129 Chapter fourteen. Try to be average. Satisfying Your Thirst for Perfection............... 131 The Plan .................................................................................................................................................. 132 It's Fine to Fail............................................................................................................. 138 Part Five. Hopelessness and suicide.................................................................................................... 142 Chapter fifteen. I choose life. 142 Evaluation of suicidal tendencies.................................................................................................... 143 Illogical messages to suicide. 144 Part six. Daily stress. 150 Chapter sixteen. How do I put my beliefs into practice? 150 Taming hostility. 151 Resignation to the ingratitude of a woman who could not say thank you............. 152 Struggle with insecurity and helplessness of a woman who decided to commit suicide Part seven. Physiology and mood.................................................................................................... 155 Chapter seventeen. Antidepressant Treatment Tips.................................................................................................... 155 In Search of Black Bile............................................................................................................... 155 Cognitive Perspective Drug Therapy.................................................................................... 164 About the Author. Foreword I am delighted that David Burns has written a public domain book on mood swings that has generated great interest and admiration among medical professionals. Doctor
Burns spent years of intense research analyzing the causes and treatments of depression and clearly showed the role of self-help in the treatment of this disease. This book is an extremely useful guide for people who want to learn how to self-regulate their moods. A few words about the development of cognitive therapy may be of interest to readers of this book. Shortly after the start professional activity As a practicing physician in the field of traditional psychoanalytic psychiatry, I enthusiastically engaged in research that could empirically confirm Freud's theory regarding the treatment of depression. However, my results did not agree well with this theory. My search led to the emergence of a new theory, confirmed by numerous studies, about the causes of depression. Studies have shown that a depressed person seems to himself lost to society due to inconsistency with generally accepted ideas, respectively, the collapse of all hopes, deprivation, humiliation and trouble is doomed. 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 low, on the other. My conclusion was that depression disrupts the process of understanding this or that 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 others, and ultimately leads to the full range of psychophysiological symptoms characteristic of depression. (6:) We now have numerous clinical studies showing that a person can control mood swings and, with some relatively simple techniques, overcome bad health. The promising results of this work have aroused 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 underlying the present 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 been made in understanding the causes of depression. Simple in plain 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 during the treatment of patients with depression and described in the book to their own problems. Those suffering from severe depression need medical attention, but people with more light forms Depression can be helped by using the recently 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 simply Bad mood. Finally, this book reflects the unique personal intuition of its author, whose enthusiasm and creative energy special gift for his patients and colleagues.
Aaron T. Beck, MD, Professor of Psychiatry, University of Pennsylvania School of Medicine(7:) A Few Words of Thanks I would like to express my deepest gratitude to my wife, Melanie, for her help in editing this book, and for her patience and support throughout the long journey of preparing this edition. I would also like to thank Mary Lovell for her enthusiasm and technical assistance in preparing the manuscript. The development of cognitive therapy is the result of the hard work of a group of talented scientists who have made an invaluable contribution to the activities of the Institute for Psychological Correction and the Center for Cognitive Therapy with their research. These are Drs. Aaron Beck, John Rush, Maria Kovacs, Brian Shaw, Harry Emery, Steve Hollon, Rich Bedrosian and many others. I would also like to mention here Ruth Greenberg and Drs. Ira Herman, Jeff Yang,
Art Freeman and Ron Coleman for their help with our work. Drs. Raymond Novako, Arlene Weisman, and Mark K. Goldstein have allowed me to include some of my developments in real book. I would like to give special credit to Maria Gornascelli, the editor of this book, for her endless attention and patience, which have been especially inspiring to me.

depression, thought about everything extremely pessimistically and distortedly. However, with big share was skeptical that deep depression, which is expressed in severe emotional disturbances, can be easily overcome with the help of the corrective program proposed by Dr. Beck. In general, this idea seemed too simple to me. But at the same time, I remembered that many of the greatest discoveries the stories turned out to be extremely simple and at first also met with misunderstanding. The possibilities offered by the concepts and methods of cognitive therapy, which soon revolutionized the attraction of depression, interested me very much. Therefore, I decided to use this method as an experiment in attracting my most difficult patients. I didn't expect any amazing results from using it, but I decided to test whether cognitive therapy really is a hoax or a reality. The results I got amazed me. Many of my patients for the first time long years treatment felt relief. Some noted that they felt happy for the first time in their lives. The result of clinical trials was the beginning of my close collaboration with Dr. Beck and his colleagues in Psychiatric clinic at the University of Pennsylvania. Our group has added (12:) a few more scientific developments new methods of treatment. The results of the research carried out gave a huge impetus to the development of psychiatry both in the United States of America and abroad, which is described in detail in the book brought to your attention. If, after reading this book, you learn to use the new methods outlined in it, then serious depression can never overcome you. From time to time, we can all use the advice given in it. This book will tell you what to do if you feel like you're heading down the aisle of depression. It will help you understand how to accurately identify the causes of depression and choose as quickly as possible. effective method overcoming the problems that have arisen. If you try to listen to yourself a little, you can learn to control your mood more effectively, just as an athlete can develop his endurance by training. The material in the book is presented in an accessible way. All the methods presented in the book are very practical, so you can use them both for daily self-regulation of your mood, and for understanding the causes and consequences of depression in general. The methods outlined in the book really work, and the effect of their action can be quite profound. Part one. Emotional Cognitive Therapy

David Burns

good health

The New Mood Therapy

MOSCOW VECHE * PERSEUS * ACT 1995

Feeling Good: The New Mood Therapy / Per. from English. L. Slavina - M.: Veche, Perseus, ACT, 1995.- 400 s- (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

The publishers notify of the acquisition of exclusive rights to publish in Russian the book of David D. Burns "Feeling Good". 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-X (ACT)

David D. Burns. feeling good. The New Mood Therapy

Foreword

I am very pleased that David Burns has written a publicly available book on the problems of mood swings, which has aroused great interest and admiration among medical professionals. Dr. Burns has spent years of intense research analyzing the causes and treatments for depression and has clearly shown the role of self-help in treating this condition. This book is an extremely useful guide for people who want to learn how to self-regulate their moods.

A few words about the development of cognitive therapy may be of interest to readers of this book. Shortly after beginning my professional career as a practitioner in the field of traditional psychoanalytic psychiatry, I enthusiastically engaged in research that could empirically confirm Freud's theory regarding the treatment of depression. However, my results did not agree well with this theory. My search led to the emergence of a new theory, confirmed by numerous studies, about the causes of depression. Studies have shown that a depressed person seems to himself “lost” for 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 low, on the other. My conclusion was this: depression disrupts the process of understanding this or that 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 others, and ultimately leads to the full range of psychophysiological symptoms characteristic of depression.

We now have numerous clinical studies showing that a person can control mood swings and, with some relatively simple techniques, overcome bad health. The promising results of this work have aroused 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 underlying the present 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 been made in understanding the causes of depression. In a simple and accessible language, he presents new effective methods to help overcome such a painful condition as depression. I hope that readers will be able to apply the techniques developed during the treatment of patients with depression and described in the book to their own problems. Those suffering from severe depression need medical attention, but people with milder forms of depression can be helped by using the recently 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 intuition of its author, whose enthusiasm and creative energy were a special gift to his patients and colleagues.

Aaron T. Beck, MD,

professor of psychiatry at the Medical School

Abstract

Stress, emotional breakdowns, pessimism. How familiar are these states! Depression is now global social problem. Recent research in the field of psychiatry has shown that a person can control mood swings and, with the help of some simple tricks, overcome bad health without the use of antidepressants.

The book of 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 that you are "rolling into the abyss" or you do not want to live.

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

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

David Burns

Foreword

A few words of gratitude

Introduction

Part one. Emotional Cognitive Therapy

Chapter first. A step forward in the treatment of emotional disorder

The first principle of cognitive therapy

Second principle

Third principle

Chapter two. Mood diagnostics - the first stage of cognitive therapy

Table 2.1. BDI test

BDI test interpretation

Chapter three. Paths of bad or good mood. Feelings and thoughts

1. Maximalism

2. General conclusion from single facts

3. Psychological filtering of events

4. Disqualification positive

5. Leaping inferences

6. Exaggeration and understatement

7. Inference based on emotions

8. "Could be"

10. Taking responsibility for events beyond your control

Table 3.1. Types of impairments in the cognitive process

Key to answers

Feelings are not real

Part two. Practical use

Chapter Four. The first step to self-respect

Increase self-esteem

A special method of raising self-esteem

Chapter five. Laziness and struggle with it

Daily routine of activities

anti-procrastinator

Daily recording of dysfunctional thoughts

Method of positive forecasts

"But" is not a rebuttal

The art of self-approval

Cognitive Disruptive Tasks (CMI) and Cognitive Assistance Tasks (ACA)

The hen pecks grain by grain

"I want, but I don't have to"

Newton's first law

Clear vision of success

Consider only what counts

Analysis "can't"

"can't lose" system

What before?

Chapter six. Verbal judo

Step One - Compassion

Self-control method

Generalization

Chapter seven. How do attacks of anger affect the coefficient of irritability

Navako Anger Scale

Who makes you angry?

Work out a desire

Cool down your ardor

Imagination Method

Changing the rules

Learn to Expect Wisely

Competent intrigues

Reducing Liabilities

Negotiation strategy

Proper empathy

dress rehearsal

Ten rules to know about your anger

Chapter eight. How to deal with a guilt complex

The cycle of guilt

Guilty without guilt

1. Daily Recording of Dysfunctional Thoughts

2. Liability reduction method

3. Learn to hold your weapon

4. Method "Don't cry!"

5. Morey's method

6. Development of perspectives

Part three. "Real" Depressions

Chapter nine. Sadness is not depression

Disabled

Dismissal

Loss of a loved one

Sadness without pain

Part four. Self-defense and personal growth

Chapter ten. root causes

Dysfunctionality scale

Explanation of the FDF 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 virtues

Four Paths to Self-Respect

Rational Answers

Chapter fourteen. Try to be average. Satisfying the thirst for perfection

Failing is great!

Part five. Hopelessness and suicide

Chapter fifteen. I choose life

Assessment of suicidal tendencies

Illogical messages for suicide

Part six. Daily stress

Chapter sixteen. How do I put my beliefs into practice?

Taming Hostility

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

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

Part seven. Physiology and mood

Chapter seventeen. Tips for taking antidepressants

In search of "black bile"

Drug therapy in terms of cognitive

David Burns

good health

The New Mood Therapy

MOSCOW VECHE * PERSEUS * ACT 1995

Feeling Good: The New Mood Therapy / Per. from English. L. Slavina - M.: Veche, Perseus, ACT, 1995.- 400 s- (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-X (ACT)

David D. Burns. feeling good. The New Mood Therapy

Foreword

Our well-being is determined by many things. But one of the most important is the air we breathe and the water we drink!

Good health in the city - two rules:

1. Walk on quiet streets!

Going somewhere on business in the city, make it a rule, if possible, to go through courtyards or small alleys and streets.

Studies show that air pollution is an order of magnitude greater near major highways and highways than in courtyards and narrow streets.

Just by trying to walk more often on quiet streets, you will significantly reduce the amount of air you breathe. harmful substances!

2. Drink 3-3.5 liters of water a day!

It may surprise you, but it is precisely this volume of consumption of net drinking water per day is necessary for residents of large metropolitan areas.

Water helps to remove harmful substances and toxins from the body that we inhale while living in a large city.

According to some experts, for example, professor of the Faculty of Chemistry of Moscow State University, Valery Petrosyan, the old norm of 2 liters per day is no longer relevant for residents of a modern metropolis.

In large cities, the amount of pollutants has increased significantly, so it is necessary to increase the consumption of clean drinking water to 3-3.5 liters per day. Of course, unless you have some serious contraindications regarding the amount of water consumption associated, for example, with kidney disease.

simply by choosing routes along quieter streets and drinking at least 3 liters of simple clean water per day - you will maintain your good health without spending extra money on it!

Good health in the city is a challenge!

These two not tricky ways will help your body cope with the increasing negative impact environment and maintain good health in the city, in any major metropolitan area.

Good health, especially when living in a large city, is not easy to maintain! But it is possible at the same time, without spending on it big money.

It is only important to lead a healthy lifestyle!

What is a healthy lifestyle?

A healthy lifestyle consists of a combination of the following components.

Formation healthy lifestyle life is:

The water we drink
The air we breathe
The food we eat
regular sleep
Regular exercise
No consumption of tobacco and drugs
Not consumption in excess of alcohol

These are the foundations of a healthy lifestyle!

If we try to monitor the quality of all these items, good health will accompany us more often.

After reading a headline like this, some will probably think about some stimulants. However, it all depends on the individual measure of depravity. This, however, is about simple things that will make you feel better on a mental level. We all get asked questions from time to time:
whether I am a significant person, whether I have achieved something that I have done well today and so on. These torments spoil the mood.
But here are five simple recommendations to help alleviate this "suffering".

receive compliments

You've probably felt the emotional high that comes when someone compliments you or your work, just says a few words. nice words. Sometimes a compliment can just boost your performance and generally make your whole day better.

That is why receiving compliments is so important. And in order to receive them, you need to be a little more generous yourself, right? Don't skimp on good words and enjoy receiving compliments in your address.

Lose weight (keep fit)

The idea of getting rid of excess weight has long engulfed our minds: we are trying a variety of diets, new ways to lose weight, and so on. And here it is important to slightly shift the focus of your actions. It is important not so much to lose weight as to keep fit in general: run, eat healthy food, take walks, go to the gym. And after a good and productive effort, your mood will improve by itself. Has anyone ever returned from a run on a cool summer morning in a bad mood?

Reading

We are accustomed to admire educated people and respect knowledge in general. This, of course, is wonderful. But often we scold ourselves for insufficient education, lack of knowledge in a particular area. Meanwhile, just read good books. After reading and comprehending the next book, you feel that you have become a little better. And this feeling is always worth the time spent on it.

Reunion with old friends

Some good people get lost, disappear from our lives. We move to other areas, cities or countries, change jobs and educational establishments. It is impossible to stay in touch with everyone, but it is all the more pleasant to meet old friends. A simple call or message from such a person can give you many pleasant minutes. And if no one calls, why not uncover an old notebook yourself?

Cleaning

Let's leave the most banal, but no less effective, for last. Cleaning and generally organizing the surrounding space is a tedious and not always pleasant task, but the sight of a clean and organized room that I have just cleaned always creates an amazing clarity in my head. But often it is enough to clean up the desktop or clean up the hard drive.