What Are The CBT Techniques In 'Feeling Good: The New Mood Therapy'?

2025-06-20 08:38:11 209

3 Answers

Benjamin
Benjamin
2025-06-23 03:05:14
David Burns' 'Feeling Good' flipped my mental health script. The CBT techniques aren't just clinical—they're street-smart psychology. Take the 'externalization of voices' drill: you record your self-criticism, then play it back as if someone else said it. Hits different—you realize how cruel your inner voice can be. The book's imagery techniques are underrated. For my social anxiety, I visualized worst-case scenarios, then survival. Sounds dark, but it numbs the fear.

The interpersonal section is clutch. The 'disarming technique'—agreeing with criticism to defuse it—works magic in arguments. My marriage improved when I stopped counterattacking. The 'feeling versus fact' exercise killed my imposter syndrome. Just because I feel incompetent doesn't mean I am. I keep a competence file now—emails, feedback, anything proving my skills.

For chronic pain sufferers like me, the 'reattribution' method helps. Instead of 'My back is ruined,' it's 'My back hurts, but I can still read to my kids.' Small shifts, big relief. I cross-reference with 'The Way Out' for pain-specific CBT—perfect combo.
Hannah
Hannah
2025-06-23 06:56:18
'Feeling Good' became my therapy blueprint. The CBT techniques are systematic yet flexible. The first game-changer was learning to categorize distortions. Personalization used to wreck me—thinking everything was my fault. Now I ask: 'Is this really within my control?'

The behavioral activation section reshaped my depression fights. Small wins matter—the book shows how to structure activities by mastery and pleasure. I rate each task 1-10 afterward, spotting patterns. The pleasure prediction exercise was eye-opening; I'd assume things would suck, but often they didn't. Testing predictions became my new habit.

For panic attacks, the exposure hierarchy saved me. Listing fears from 0-100, then tackling the 30s first. The book's breathing techniques—especially paced diaphragmatic breathing—cut my physical symptoms. I combined this with 'When Panic Attacks' for deeper exposure work. The thought experiment section is genius too. If a friend had this thought, what would I say? Creates instant perspective. After six months, my brain automatically catches distortions mid-stream—like a mental spam filter.
Ella
Ella
2025-06-26 03:38:37
' I write evidence against it like past successes. The double-column method is brutal but effective: negative thought on one side, rational response on the other. Cost-benefit analysis stops my self-sabotage—when I procrastinate, I list what it costs me versus benefits. The book taught me to spot cognitive distortions too. All-or-nothing thinking? I now see shades of gray. Mental filtering? I balance negatives with positives. The vertical arrow technique digs deep—asking 'what if' until I hit core fears. These aren't just tools; they rewire how your brain processes emotions. I pair this with 'The Happiness Trap' for ACT techniques—complements CBT beautifully.
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