094: 50 Methods in 50 Minutes (Part 2)

Feeling Good Podcast | TEAM-CBT - The New Mood Therapy

David Burns, MD

Clinical, Therapy, Anxiety, Psychotherapy, Depression, Health & Fitness, Cognitive, Mentalhealth, Mental Health, Behavior, Education, Self-improvement, Psychology, Relationships, Addiction, Happiness, Personalgrowth

4.4 • 856 Ratings

🗓️ 25 June 2018

⏱️ 65 minutes

🔗️ Recording | iTunes | RSS

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Summary

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!

Transcript

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0:00.0	Hello and welcome to the Feeling Good podcast.
0:12.4	I am your host, Fabrice Nye.
0:14.7	And joining me here in the Murrieta Studios is Dr. David Burns.
0:19.0	Hi, David.
0:20.0	Hi, Fabrice.
0:23.8	Dr. David Burns has been a pioneer in the development of cognitive therapy, and he is the creator of the new team therapy. He is the author of
0:30.2	Feeling Good, which has sold over 5 million copies in the United States, and has been translated into
0:35.5	over 20 languages. He is an emeritus adjunct clinical professor
0:40.0	of psychiatry at the Stanford University School of Medicine. Welcome to episode 94 of the
0:46.2	Feeling Good podcast. We're continuing this week with the 50 methods and 50 minutes metaphorically.
0:54.4	And this is part two.
0:56.8	And we are starting now with the section on uncovering techniques,
1:02.1	which we have talked about, by the way, in the past.
1:04.1	But number 25 is the individual downward arrow.
1:08.6	Yes, and just to remind people that these are just a list of 50 techniques, and you
1:15.8	don't throw these techniques at patients.
1:18.4	You work with patients systematically, and this would be things that you could do with a
1:24.2	motivated patient who you formed a good relationship with and there's a thought on their
1:28.0	daily mood log like I'm a loser or whatever it happens to be or I know when I give my talk,
1:33.2	my mind will go blank, I'll make a fool of myself. And then these are techniques that you can
1:37.8	help the patient crush that thought. And we're usually using a recovery circle where we take the patient's negative
1:45.6	thought and put it in a circle with 16 arrows coming out of the circle. And each arrow would be a
	...

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