When you change the way you think, you can change the way you feel.
Depression has been called the world's number one public health problem. In fact, depression is so widespread it is considered the common cold of psychiatric disturbances. But there is a grim difference between depression and a cold. Depression can kill you.
That's one of the peculiar things about bad moods - we often fool ourselves and create misery by telling ourselves things that simply are not true.
Practically everybody knows what it's like to feel anxious, worried, nervous, afraid, uptight, or panicky. Often, anxiety is just a nuisance, but sometimes it can cripple you and prevent you from doing what you really want with your life. But I have some great news for you: You can change the way you feel.
Every time you feel depressed about something, try to identify a corresponding negative thought you had just prior to and during the depression. Because these thoughts have actually created your bad mood, by learning to restructure them, you can change your mood.
Depression can seem worse than terminal cancer, because most cancer patients feel loved and they have hope and self-esteem.
A poor self-image is the magnifying glass that can transform a trivial mistake or an imperfection into an overwhelming symbol of personal defeat.
Cognitive therapy is a fast-acting technology of mood modification that you can learn to apply on your own. It can help you eliminate the symptoms and experience personal growth so you can minimize future upsets and cope with depression more effectively in the future.
I had the fear of heights when I was young, along with many other fears and phobias, including the fear of dogs, bees, horses, and blood.
I have been amazed by the interest in cognitive behavioral therapy that has developed since 'Feeling Good' was first published in 1980. At that time, very few people had heard of cognitive therapy.
Most people do surprisingly poorly when dealing with a relative who is hurting, depressed, or anxious - we get defensive and try to solve the problem rather than finding the truth in what the person is saying.
Although no one treatment will ever be a panacea, research studies indicate that cognitive therapy can be helpful for a variety of disorders in addition to depression.
People who are prone to anxiety are nearly always people-pleasers who fear conflict and negative feelings like anger. When you feel upset, you sweep your problems under the rug because you don't want to upset anyone. You do this so quickly and automatically that you're not even aware you're doing it.
Negative thinking patterns can be immensely deceptive and persuasive, and change is rarely easy. But with patience and persistence, I believe that nearly all individuals suffering from depression can improve and experience a sense of joy and self-esteem once again.
It's very rare to have a patient who isn't absolutely delighted when you say, 'I read your feedback. The session didn't go well. You actually got more upset, and I made about three really horrible errors.' If you do that from the heart and not as a gimmick, boy, it's a wonderful thing.
Most therapists do not appear to know how to pinpoint and reverse therapeutic resistance - to head it off at the pass. Instead, they try to persuade the patient to change, or to do the psychotherapy homework, while the patient resists and 'yes-butts' the therapist. The therapist ends up feeling frustrated and resentful, and doing all the work.
The first principle of cognitive therapy is that all your moods are created by your 'cognitions,' or thoughts. A cognition refers to the way you look at things - your perceptions, mental attitudes, and beliefs. It includes the way you interpret things - what you say. about something or someone to yourself.
Perfectionism becomes a badge of honor with you playing the part of the suffering hero.
The stereotype of psychotherapy portrayed in popular books and movies is lying on the couch and saying whatever comes into your mind, while a kindly psychoanalyst listens and nods knowingly from time to time. After years and years, something wonderful is supposed to happen.
I always wanted to see people's lives transformed from depression and anxiety to joy and peace.
