While such support proved elusive, the data I obtained in my quest suggested a new, testable theory about the causes of emotional distur- bances. My conclusion was that depres- sion must involve a disturbance in thinking: the depressed person thinks in idiosyncratic and negative ways about him- self, his environment, and his future.
The pessimistic mental set affects his mood, his motivation, and his relationships with others, and leads to the full spectrum of psychological and physical symptoms typical of depression.
We now have a large body of research data and clinical experience which suggests that people can learn to con- trol painful mood swings and self-defeating behavior through the application of a few relatively simple prin- ciples and techniques.
The promising results of this in- vestigation have triggered interest in cognitive theory among psychiatrists, psychologists, and other mental health professionals. Many writers have viewed our find- ings as a major development in the scientific study of psychotherapy and personal change. The developing the- ory of the emotional disorders that underlies this research has become the subject of intensive investigations at ac- ademic centers around the world.
Burns clearly describes this advance in our under- standing of depression. He presents, in simple language, innovative and effective methods for altering painful de- pressed moods and reducing debilitating anxiety. I expect that readers of this book will be able to apply to their own problems the principles and techniques evolved in our work with patients.
Burns delineates. Thus Feeling Good should prove to be an immensely useful step-by-step guide for people who wish to help themselves. Aaron T. Part Il. Part Ill. What's Your IQ? Part V. Part VI. Part VII. At that time, very few people had heard of cognitive therapy. Since that time, cognitive therapy has caught on in a big way among mental health professionals and the general public as well.
In fact, cognitive therapy has become one of the most widely practiced and most intensely researched forms of psychotherapy in the world. Why such interest in this particular brand of psychother- apy? There are at least three reasons. First, the basic ideas are very down-to-earth and intuitively appealing. Second, many research studies have confirmed that cognitive ther- apy can be very helpful for individuals suffering depression and anxiety and a number of other common problems as well.
In fact, cognitive therapy appears to be at least as helpful as the best antidepressant medications such as Pro- zac. And third, many successful self-help books, including my own Feeling Good, have created a strong popular de- mand for cognitive therapy in the United States and throughout the world as well. Before I explain some of the exciting new developments, let me briefly explain what cognitive therapy is.
In other words, your cog- nitions are the way you are thinking about things at any moment, including this very moment. These thoughts scroll across your mind automatically and often have a huge im- pact on how you feel. For example, right now you are probably having some thoughts and feelings about this book.
My problems are real. I may learn something really exciting and helpful. This example illustrates the powerful principle at the heart of cognitive therapy—your feelings result from the messages you give yourself. In fact, your thoughts often have much more to do with how you feel than what is actually happening in your life.
Although the idea has been around for ages, most de- pressed people do not really comprehend it. If you feel depressed, you may think it is because of bad things that have happened to you. You may think your feelings of inadequacy result from some personal defect— you may feel convinced you are not smart enough, suc- cessful enough, attractive enough, or talented enough to feel happy and fulfilled.
You may think your negative feelings are the result of an unloving or traumatic childhood, or bad genes you inherited, or a chemical or hormonal imbalance of some type. Certainly all these ideas contain an important germ of truth—bad things do happen, and life beats up on most of us at times.
Many people do experience catastrophic losses and confront devastating personal problems. Our genes, hormones, and childhood experiences probably do have an impact on how we think and feel. And other people can be annoying, cruel, or thoughtless. But all these theories about the causes of our bad moods have the tendency to make us victims—because we think the causes result from some- thing beyond our control.
After all, there is little we can do to change the way people drive at rush hour, or the way we were treated when we were young, or our genes or body chemistry save taking a pill.
In contrast, you can learn to change the way you think about things, and you can also change your basic values and beliefs. And when you do, you will often experience profound and lasting changes in your mood, outlook, and productivity. That, in a nutshell, is what cognitive therapy is all about.
I think you will discover that cognitive therapy can be surprisingly helpful—even if you feel pretty skeptical as I did when you first learn about it. The effectiveness of cognitive therapy has been con- firmed by many outcome studies by researchers throughout the world during the past two decades.
David O. Antonuccio and William G. Danton from the University of Nevada and Dr. Gurland Y. DeNelsky from the Cleveland Clinic reviewed many of the most carefully conducted studies on depression that have been published in scientific journals throughout the world. Short-term studies as well as long-term follow-up studies were included in this review. For many individuals, life influences ap- pear to be the most important causes. Drugs are the most common treatment for depression in the United States, and there is a widespread belief, popularized by the media, that drugs are the most ef- fective treatment.
However, this opinion is not consis- tent with the results of many carefully conducted outcome studies during the past twenty years. These studies show that the newer forms of psychotherapy, especially cognitive therapy, can be at least as effective as drugs, and for many patients appear to be more ef- fective. This is good news for individuals who prefer to be treated without medications—due to personal preferences or health concerns.
Following recovery from depression, patients treated with psychotherapy are more likely to remain unde- pressed and are significantly less likely to relapse than patients treated with antidepressants alone. This is es- pecially important because of the growing awareness that many people relapse following recovery from de- pression, especially if they are treated with antidepres- sant medications alone without any talking therapy.
Based on these findings, Dr. Antonuccio and his coau- thors concluded that psychotherapy should not be consid- ered a second-rate treatment but should usually be the initial treatment for depression. In addition, they empha- sized that cognitive therapy appears to be one of the most effective psychotherapies for depression, if not the most effective.
Of course, medications can be helpful for some individ- uals—even life-saving. Medications can be combined with psychotherapy for maximum effect as well, especially when the depression is severe.
It is extremely important to know that we have powerful new weapons to fight depression, and that drug-free treatments such as cognitive therapy can be highly effective. Recent studies indicate that psychotherapy can be helpful not only for mild depressions, but also for severe depres- sions as well. Although we are taught that depression may result from an imbalance in brain chemistry, recent studies indicate that cognitive behavioral therapy may actually change brain chemistry.
In these studies, Drs. Lewis R. Baxter, Jr. Schwartz, Kenneth S. Bergman, and their col- leagues at UCLA School of Medicine, used positron emission tomography PET scanning to evaluate changes in brain metabolism in two groups of patients before and after treatment. As one might expect, there were changes in brain chemis- try in the patients in the drug therapy group who improved.
However, these patients received no medications. Further, there were no significant differences in the brain changes in the drug therapy and psychotherapy groups, or in the effectiveness of the two treatments.
Because of these and other similar studies, investigators are starting for the first time to entertain the possibility that cognitive behavior therapy—the methods described in this book— may actually help people by changing the chemistry and architecture of the human brain! Although no one treatment will ever be a panacea, re- search studies indicate that cognitive therapy can be helpful for a variety of disorders in addition to depression. For example, in several studies patients with panic attacks have responded so well to cognitive therapy without any medi- cations that many experts now consider cognitive therapy alone to be the best treatment for this disorder.
Cognitive therapy can also be helpful in many other forms of anxiety such as chronic worrying, phobias, obsessive-compulsive disorder, and post-traumatic stress disorder , and is also be- ing used with some success in the personality disorders, such as borderline personality disorder.
Cognitive therapy is gaining popularity in the treatment of many other disorders as well. At the Stanford Psy- chopharmacology Conference, I was intrigued by the pres- entation by a colleague from Stanford, Dr.
Stuart Agras. Introduction xxiii Agras is a renowned expert in eating disorders such as binge eating, anorexia nervosa, and bulimia.
He presented the results of numerous recent studies on the treatment of eating disorders with antidepressant medications versus psychother- apy. These studies indicated that cognitive behavior therapy is the most effective treatment for eating disorders—better than any known drug or any other form of psychotherapy.
One important discovery is that self-help seems to be a key to recovery whether or not you receive treatment. In a series of five remarkable studies published in the prestigious Journal of Consulting and Clinical Psy- chology and in The Gerontologist, Dr. Forest Scogin and his colleagues at the University of Alabama studied the ef- fects of simply reading a good self-help book like Feeling Good—without any other therapy.
They discovered that Feeling Good bibliotherapy may be as effective as a full course of psychotherapy or treatment with the best antidepressant drugs. In a recent study, Dr. Scogin and his colleague, Dr. Christine Jamison, randomly assigned eighty individuals seeking treatment for a major depressive episode to one of two groups. The researchers gave the patients in the first group a copy of my Feeling Good and encouraged them to read it within four weeks.
This group was called the Im- mediate Bibliotherapy Group. These patients also received a booklet containing blank copies of the self-help forms in the book in case they decided to do some of the suggested exercises in the book. Another new short- term therapy, called interpersonal therapy, has also shown some promise for patients with eating disorders. In the future, studies like those conducted by Dr. Agras and his colleagues will undoubtedly lead to more powerful and specific treatments for eating disorders.
Introduction Patients in the second group were told they would be placed on a four-week waiting list before beginning treat- ment. This group was called the Delayed Bibliotherapy Group because these patients were not given a copy of Feeling Good until the second four weeks of the study. The patients in the Delayed Bibliotherapy Group served as a control group to make sure that any improvement in the Immediate Bibliotherapy was not just due to the passage of time.
At the initial evaluation, the researchers administered two depression tests to all the patients. As you can see in Figure 1, there was no difference in the depres- sion levels in the two groups at the initial evaluation. These scores in- dicate that the depression levels in both groups were similar to the depression levels in most published studies of anti- depressants or psychotherapy.
In fact, the BDI score was nearly identical to the average BDI scores of approximately five hundred patients seeking treatment at my clinic in Phil- adelphia during the late s. Every week a research assistant called the patients in both groups and administered the BDJ by telephone. The assistant also answered any questions patients had about the study and encouraged the patients in the Immediate Bib- liotherapy Group to try to complete the book within four weeks.
These calls were limited to ten minutes and no counseling was offered. At the end of the four weeks, the two groups were com- pared. You can see in Figure 1 that the patients in the Im- mediate Bibliotherapy Group improved considerably. The patients in the Immediate Bibliotherapy Group top chart received Feeling Good at the intake evaluation. The patients in the Delayed Bibliotherapy Group bottom chart received Feeling Good at the four-week evaluation.
These changes in depression were very significant. You can also see that the patients maintained their gains at the three- month evaluation and did not relapse. In fact, there was a tendency for continued improvement following the com- pletion of the bibliotherapy treatment; the scores on both depression tests were actually lower at the three-month evaluation.
This showed that the improvement from Feeling Good was not just due to the passage of time. Then Drs. Jamison and Scogin gave the patients in the Delayed Bibliotherapy Group a copy of Feeling Good and asked them to read it during the second four weeks of the study. Their improvement in the next four weeks was similar to the improvement in the Imme- diate Bibliotherapy Group during the first four weeks of the study. You can also see in Figure 1 that the patients in both groups did not relapse but maintained their gains at the three-month evaluation.
The results of this study indicated that Feeling Good ap- peared to have substantial antidepressant effects. In fact, the improvement was so great most of these patients did not need any further treatment at the medical center.
To the best of my knowledge, these are the first published scientific studies showing that a self-help book can actually have significant antidepressant effects in pa- tients suffering from episodes of major depression. In contrast, only 3 percent of the patients in the Delayed Bibliotherapy Group recovered during the first four weeks. In other words, the patients who did not read Feeling Good failed to improve.
However, at the three-month evaluation, when both groups had read Feeling Good, 75 percent of the patients in the Immediate Bibliotherapy Group and 73 percent of the patients in the Delayed Bibliotherapy Group no longer qualified for a diagnosis of major depressive ep- isode according to DSM criteria. In the large National Institute of Mental Health Collaborative Depression study, there was an average reduction of This was very similar to the However, the bibliotherapy treatment seemed to work significantly faster.
My own clinical experience confirms this. In my private practice, very few patients have recovered during the first four weeks of treatment. The percentage of patients who dropped out of the bib- liotherapy therapy was also very small, around 10 percent. This is less than most published outcome studies using drugs or psychotherapy, which typically have dropout rates from 15 percent to over 50 percent.
Finally, the patients developed significantly more positive attitudes and thinking patterns after reading Feeling Good. This was consistent with the premise of the book; namely, that you can defeat depression by changing the negative thinking patterns that cause it. The researchers concluded that the bibliotherapy was ef- fective for patients suffering from depression and might also have a significant role in public education and in de- pression prevention programs.
Please note that the tricks or techniques listed in this pdf are either fictional or claimed to work by its creator. We do not guarantee that these techniques will work for you. Some of the techniques listed in Feeling Good: The New Mood Therapy may require a sound knowledge of Hypnosis, users are advised to either leave those sections or must have a basic understanding of the subject before practicing them.
DMCA and Copyright : The book is not hosted on our servers, to remove the file please contact the source url. If you see a Google Drive link instead of source url, means that the file witch you will get after approval is just a summary of original book or the file has been already removed. Loved each and every part of this book. I will definitely recommend this book to non fiction, self help lovers.
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