Book Summary: Feeling Great by David D. Burns | Sam Thomas Davies - Deepstash

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Book Summary: Feeling Great by David D. Burns | Sam Thomas Davies

samuelthomasdavies.com

Feeling Great by David D. Burns

The Book in Five Big Ideas

  1. Your negative emotions result from your thoughts and not from the circumstances of your life.
  2. The negative thoughts that upset you are nearly always distorted and twisted.
  3. When you can chan...

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Feeling Great Summary

You feel the way you think. In other words, your negative emotions, like depression and anxiety, come from your thoughts and not from the circumstances of your life.

The negative thoughts that upset you are nearly always distorted and twis...

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. All-or-Nothing Thinking

You think about yourself or the world in black-or-white, all-or-nothing categories. Shades of gray do not exist. This is also known as “dichotomous” thinking. For example, you tell yourself, “I’m a total failure” after flunking an exam.

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Overgeneralization.

Overgeneralization. You think about a negative event as a never-ending pattern of defeat or a positive event as a never-ending pattern of success. For example, you label yourself “unlovable” after a breakup.

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Mental Filtering.

Mental Filtering. You focus on something bad and filter out all the positives—or you focus on something positive and ignore all the negatives. For example, you get one low rating in a job evaluation and conclude you’re doing a l...

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Discounting the Positive/Negative.

Discounting the Positive/Negative. You tell yourself that certain negative or positive facts don’t count to maintain a negative or positive image of yourself or the situation. For example, someone compliments you, and you tell y...

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Jumping to Conclusions.

Jumping to Conclusions. You jump to conclusions that aren’t warranted by the facts. There are two common versions of this distortion.

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Magnification and Minimization

Magnification and Minimization. You blow things out of proportion or shrink their importance inappropriately. This is also called the “binocular trick” because things look much bigger or much smaller depending on what end of the...

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Emotional Reasoning.

Emotional Reasoning. You reason from how you feel. This can be very misleading because your feelings result entirely from your thoughts and not from external reality. For example, because you feel like an idiot, you reason you m...

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 Should Statements.

 Should Statements. You make yourself miserable with shoulds, musts, or ought tos. Self-directed shoulds cause feelings of guilt, shame, depression, and worthlessness. Other-directed shoulds trigger feelings of anger and frustrat...

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Labeling.

Labeling. You label yourself or others so you see your entire self (or someone else) as totally defective or superior. For example, when you make a mistake, you call yourself a “loser” instead of saying, “I made a mistake.”

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Positive Reframing

In fact, this is why people often resist treatment. Their negative thoughts and feelings can be helpful and appropriate because they reflect their core values as a humans.

  1. What are so...

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